Training to build muscle can be simple: follow a hypertrophy program, don’t ignore the principle of progressive overload, and stay consistent. Eating to build muscle is the tough part. So many times I hear the same complaints: “I’m training hard throughout the week, I’m getting stronger, but my body composition is not changing!” In order to altering body composition (as in decreasing body fat and increasing muscle tissue), your diet needs to be top notch!
When it comes to nutrition, I recommend following these 4 basic principles:
1. Eat enough nutrient-dense calories
This is a very basic, yet often overlooked principle. The best (and most cliché) analogy is to think of your body as a slick and sexy Ferrari. You can’t take a sports car out for a spin without enough fuel in the tank. That being said, you also need to make sure to fill that tank with premium fuel! Okay, enough with the Ferrari analogy. My point is: you need to consume healthy, nutrient-dense food in order to have enough energy to not only take you through your workouts, but to then rebuild the damage you have done to your muscles!
2. Eat carbohydrates, and don’t over do it on the protein!
Carbohydrates are broken down into glucose during digestion. Glucose circulates in your blood and is used by your brain and nervous system for energy. Simply put, with out it your mental power suffers. Glycogen is the storage form of glucose found in your muscles and liver and is the major source of fuel for working muscles (1). Consuming carbohydrates helps with altering body composition because it spares protein from being used as energy and allows it to do it’s primary job: rebuild tissue. Approximately 45-65% of your total energy intake should consist of carbohydrates (2). That being said, be sure to consume healthy complex carbohydrates such as whole grains (brown rice, quinoa, oatmeal), vegetables (yams, beets, kale), and fruit (bananas, mangos, pears) to ensure adequate vitamin and mineral, as well as fiber intake.
The most common misconception is that in order to gain muscle you need to load up on the protein. Protein is essential for the growth, maintenance, and repair of cells and are found in all animal food sources (meat, fish, dairy, eggs) and a very wide variety of plant sources (nuts, seeds, legumes, grains). Approximately 10% to 35% of your energy intake should consist of protein (2). The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body, however studies have shown that if you are working on increasing muscle mass, this number can be increased up to 1.5 - 2.0 grams (1,3). Once your body has used up all the protein it needs, guess what happens with the rest? Yup, it gets stored as fat! If a 130 lbs (59 kg) woman is looking to increase muscle size, she could consume up to approximately 90-120 grams of protein daily. With a well balanced diet, this could easily be attained without having to gorge on meat at every meal. Beans and lentils provide up to 18 grams of protein per serving! This brings me to the next principle…
3. Vary the foods you eat
By including a balance of complex carbohydrates, lean sources of protein, and healthy fats with every meal, you ensure an adequate supply of not only energy, but nutrients as well. Each food group provides essential vitamins and minerals that promote good health, so don’t get stuck in a rut of eating the same foods day in and day out. Eat locally grown in-season fruit and vegetables, and experiment with a variety of grains and protein sources.
4. Eat small meals frequently throughout the day
The best advice I can give anyone trying to alter his/her body composition is to eat small, but well-balanced meals frequently (about every 3 hours) throughout the day. This is the best fat-burning, muscle-building strategy because it promotes variety of nutrients in your diet and keeps your blood sugar levels stabilized (1). Keep in mind these are small meals. You should feel satiated but not overly stuffed after each meal. Listen to your hunger cues. If you feel hungry (not just craving a treat), eat a small meal, if not, wait 30 minutes and check in with your body again.
Incorporate these 4 principles into your lifestyle and you will be amazed at the results! Stay tuned for next week’s posting as the final wrap up in the “Ripped in 100 Reps” series.
And now for the muscle burn! Here is Day 2 of the “Ripped in 100 Reps” program:
**Disclaimer: If you are a beginner please seek help from a qualified fitness professional before attempting this program as proper form is required to avoid injury.
Be sure to perform an appropriate warm up utilizing all the major muscle groups prior to starting your first working set. You may want to perform 2-3 very light sets of the first exercise per muscle group in order to get the movement pattern down and warm the muscles up. You will be performing 100 repetitions per muscle group. If this is too much, cut back on a set or two per exercise and gradually work up to the full workout.
DAY 2: HAMSTRINGS, GLUTES, BACK & TABATA TRAINING
Straight set 1 Traditional Deadlifts: 10 reps x 4 sets 60-90 sec rest
Super set 1 Straight Legged Deadlifts: 8 reps x 3 sets + Swiss Ball Hamstring Roll Ins: 12 reps x 3 sets 60-90 sec rest
Straight set 2 Pull Ups (or Lat Pull Downs): 10 reps x 4 sets 60-90 sec rest
Super set 2 Wide Grip Bent Over Row: 8 reps x 3 sets + Single Arm Bent Over Row (on a bench): 12 reps/arm x 3 sets 60-90 sec rest
Tabata Training Using a cardio activity of your choice (example: jumping rope, sprinting, spinning, etc.) perform the following workout:
20 sec HARD (…and I mean the hardest you can physically push yourself!) + 10 sec RECOVERY (full rest, but keep moving at a very low intensity) x 8 rounds
Finish off with a proper cool down and a full body stretch.
References
(1) Kleiner, S. (2007). Power Eating. 3E. Human Kinetics.
(1) Kleiner, S. (2007). Power Eating. 3E. Human Kinetics.
(2) Hammond, G. 2012S. UBC FNH 250 Class Notes: Carbohydrates; Protein
(3) Baechle, T. R., & Earle, R. W. (2008). Chapter 10: Nutritional Factors in Health and Performance. Essentials of Strength Training and Conditioning (3rd Ed). Champaign, IL: Human Kinetics.
(3) Baechle, T. R., & Earle, R. W. (2008). Chapter 10: Nutritional Factors in Health and Performance. Essentials of Strength Training and Conditioning (3rd Ed). Champaign, IL: Human Kinetics.
