Nutrition For Building Muscle
Science Based Diet For Building Muscle
Building muscle has its own meaning to each individual. More muscle could mean more force therefore, a greater ability to lift more weight. It could also have a purely aesthetic meaning or be specific to improving at a sport or rehabilitating from an injury. This classic headline is spread far and wide across the fitness industry with people claiming they know exactly how to get you more muscle without backing their advice with science. In this article, we are going to explain the research on nutrition for building muscle in plain terms and show you how you can utilise a science based diet to build more muscle.
THE VIDEO: Nutrition For Building Muscle – Science Based Diet
Fuel your body with carbohydrates
During exercise, we use carbs as an immediate source of energy to help fuel the muscles. Post exercise, our muscles are more accepting of glucose molecules. We have greater means to produce glycogen and the muscles have an increased sensitivity to insulin. This creates a perfect recipe for consuming foods with carbohydrates to replenish what we have lost. This is essential when you are training whether, this involves endurance running or weight-based training, having enough carbohydrates in the body will help fuel the next workout. A failure to replenish our carbohydrates means that in the next workout we will be underperforming.
Dietary protein intake
We can only grow muscle if the production of protein exceeds the breakdown of protein. Therefore, dietary intake of protein is extremely important.
Regulate the production of protein with amino acids
Amino acid availability regulates the production of protein so ensuring that we are consuming sufficient amounts of essential amino acids, more specifically branched chain amino acids (BCAA’s), through dietary means is important.
Optimal timing and amount of protein intake
Protein intake immediately post exercise has been shown to improve protein production compared to consumption in the following hours. However, this is when in the hours leading up to exercise there was no or little protein ingestion. If you consume essential proteins from food within a 2-3 hour window and by the end of the day you have consumed enough protein, your body will be in a positive protein balance. In regard to the optimal amount of protein to intake, there is no one right answer. Eating enough protein to ensure that you are producing more than you are breaking down will lead to a positive protein balance.
Ensure that you consume sufficient carbohydrates to fuel your workouts and replace anything you burn. You must consume enough protein that contains essential amino acids and more specifically branched chain amino acids daily. Overall, ensure you are in a calorie balance or surplus. Otherwise, your body will break down proteins for fuel. Post workout, your body will be sensitive to absorbing carbohydrates and protein so there is potential to consume them there. Lastly, we’ve saved a little tip for the end! Consuming carbohydrates and protein together can yield a greater protein absorption.