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Eating for Muscle
Since every body type is different, it is difficult to generalize how one should eat for various goals (e.g. muscle gain, weight loss, competition, etc.). The following is an amalgam of information mostly generated from the personal webpages of bodybuilding, figure and fitness competition legends. The emphasis here is on muscle building, and these insider practices will provide the foundation for what can be molded into a personalized diet and training regimen. Remember that any drastic changes in your diet or exercise programs should be discussed with a physician prior to implementation.
Drinking water throughout the day is extremely important. Set out with the goal of consuming a gallon of water per day, but remember this is a goal not a necessity. Increasing water intake will impact a variety of dietary areas, and only actual water can be readily used in physiological processes. All other drinks require breakdown, and elicit secondary bodily responses. During serious training one should avoid soda, even Diet Coke. Consuming Aspartame and other Nutra Sweet-like products forces the body to release insulin and store fat, because of this they do NOT count as water intake.
The total amount of calories eaten in a day depends largely on the stage of training, and the level of physical development. For example: eating more helps increase mass; eating less promotes weight loss and; eating lean & watching sodium improves definition and reduces water retention.
The daily requirements for a good general muscle building diet consists of a large amount of protein (approx. 120 -150 grams), some good complex carbs (100 - 250 grams), and a small amount of mostly unsaturated fats (20-30 grams). The above amounts are averages and will naturally vary based on individual requirements and activities.
In the muscle building stage one should eat a total amount of calories that permits continuous progression without increasing body fat.
(Caloric Intake > Normal Requirements + Training Requirements)
This amount is often in the neighborhood of 1700-2100 cals a day. But let's look at this from another perspective. Calories per day can also be measured, and probably more clearly understood, in terms of calories per pound of bodyweight (ppbw). This vantage point permits us to more specifically examine requirements based on actual weight. For example, to gain muscle 125 pound woman might eat 15 calories ppbw, meaning she'd need 1875 calories a day. But again this is extremely individual, as another 125 pound woman might lose weight at this caloric amount depending on her metabolism and body composition. It is therefore, most important to learn from and listen to your body.
Typically, any competitor (fitness, figure, or bodybuilder) will try to build as much muscle as possible until about two to four weeks (often more for bodybuilders) prior to the program, depending on body fat and appearance.
During the last few weeks before competition the goal is to lean out (lose as much fat and water as possible), so caloric intake is reduced and should be customized for each individual. But whatever the decided amount, it must be substantial enough to spare all the hard earned muscle, while final goals are being attained.
(Caloric Intake < Normal Requirements + Training Requirements)
It is important to take a multi-vitamin/multi-mineral once daily, but be sure to check the label for iron content. The average dose is 18mgs per serving, but most manufactures produce and iron and iron-free multi as some people do not require additional amounts of this mineral, and could experience physiological complications if it were unnecessarily supplemented.
An often overlooked aspect of paramount importance is the Post-Workout meal. It is during this glycogen (stores of energy found within the liver) deprived state that the most ideal conditions for nutrient absorption are found. An immediate meal composed of simple carbohydrates and protein are required to best take advantage of this opportunity. As time elapses the window for absorption depreciates exponentially, returning to normal at around the 40-minute mark.
Creating a diet that becomes part of your lifestyle is most important. Crash dieting, weight loss pills/drinks and fad diets are SHORT-TERM fixes. A healthy eating lifestyle takes commitment, dedication, patience and planning.
Set realistic short and long term goals. Make the short ones rapidly attainable, like losing a pound in two weeks. This way motivation is maintained as progress is constantly being made. Long term goals might include something like losing one percentage of body fat in month, or further out, placing in the top 10 in the next competition.
Be sure to eat breakfast, preferably oatmeal. Oatmeal is satisfying, filling and a great high-fiber way to start the day.
Try to eat 3 medium size meals with two supplemental snacks per day.
Avoid foods that are processed, fried, and contain trans-fat.
Although your diet should be extremely clean (filled with healthy wholesome foods and supplements), be sure to permit yourself a cheat meal or two every week. This is not a license to eat like a pig at your favorite fast food restaurant, but rather an opportunity to indulge in a fried, or creamy meal with a decadent dessert. Eventually these infractions will become unnecessary and ultimately be eliminated altogether. This will occur for two reasons: 1) because you are training your body to no longer crave them and; 2) because they are so counter-productive to your goals that they'll become undesirable. But don't rush this; you'll know when the time is right.
When preparing chicken, vegetables and potatoes select from spray oils such as olive, canola or vegetable and non-stick pans, rather than saturated fats like butter and margarine.
Use cayenne/red pepper, garlic, and ground pepper to add flavor; avoid adding salts and sodium filled seasonings.
Don't let a weak moments or days get you down, everyone falls off the wagon occasionally. Those who are driven pick themselves up and keep plugging away.
No matter how much you go to the gym, DON'T forget one important rule: Diet is ultimately responsible for your failures and successes!
Protein
As far as food choices for protein, the best sources come from lean meats of any type with grilled or broiled boneless & skinless chicken breasts topping the list. Also of great value are egg whites, fat free cheeses, and salmon that is preferred twice weekly for its high concentration of Essential Fatty Acids (EFA). The bulk of this diet should come from actual food, but be sure to supplement daily with protein bars and/or shakes between meals to increase protein intake without greatly impacting overall calories. There are also a few rules to observe regarding protein powders, central to that is selecting the best protein source. Various brands claim that certain specific individual protein sources are best and should be exclusively eaten. However, a growing body of evidence suggests that this view is incorrect; instead indicating that a protein blend is superior to any one form. For example, the composition of milk is 80% casein (generally a fine protein) and 20% whey protein, however whey can be further broken down into both whey concentrate that has a 40% absorption rate, and whey isolate at 85% absorption. The highest quality supplements (shakes, bars, puddings, cookies, etc.) will use a combination of proteins in what's called a proprietary blend for maximum nutrient absorption. The FDA mandates that food product ingredients be listed by 'Order of Amount'. Not many people are aware of this but in the case of proprietary blends, often used in shake mixes, the parentheses nullify the FDA mandate. This means that once the company chooses to use parentheses they no longer have to follow the ordering rule, and can list their ingredients as they see fit. This tactic is used to confuse consumers into thinking that the product contains a lot of the early listed high quality ingredients. Below are a few ways techniques for distinguishing quality mixes from confederates.
1. Examine the cholesterol content. Very high quality drinks contain virtually no cholesterol whatsoever, and often list it as less than one milligram. Those drinks with single digit milligram cholesterol amounts are of rather good quality. Once a drink enters double digit amounts, the quality begins to drop exponentially, and the majority of these are loaded with Whey concentrate (a poor and inexpensive source of protein).
2. The higher quality protein blends have greater dissolvability and will mix more easily, while their inferior counterparts will be courser often requiring excessive shaking or necessitating blender assistance.
3. Remember the above whey lesson. Be sure that any whey containing supplement you purchase contains the highly absorb-able isolate form, and not the inexpensive, poorly absorbed whey concentrate.
Carbohydrates
Whole wheat products, oatmeal, sweet potato, and rice cakes are carbohydrate dietary staples. It is also important to eat a couple of cups vegetables a day including frequent servings of the dynamic duo broccoli & spinach. Other female favorites are zucchini, carrots, beans, and asparagus. Try to mix up the choices in order to ensure the complete amount of vitamins throughout the diet. Fruits are also important carbs that provide additional energy filled nutrients and fiber, but are less frequently implemented when compared to veggies.
Fats
King among healthy sources of fat is the legendary salmon. This is not the basted, butter drenched local restaurant version, but rather the healthy, home-baked, brushed with extra virgin olive oil (to prevent drying) serving that is eaten at least twice a week by those in serious training. Other good poly- and monounsaturated fat food favorites include avocados, natural peanut butter, raw almond butter, and a variety of other nuts. When it comes to supplementing, several female competitors absolutely swear by Flax Seed Oil, among that the multi-blended, female friendly (contains Evening Primrose Oil), well formulated Udo's Choice Oil Blend from Flora is the favorite.
Drinking water throughout the day is extremely important. Set out with the goal of consuming a gallon of water per day, but remember this is a goal not a necessity. Increasing water intake will impact a variety of dietary areas, and only actual water can be readily used in physiological processes. All other drinks require breakdown, and elicit secondary bodily responses. During serious training one should avoid soda, even Diet Coke. Consuming Aspartame and other Nutra Sweet-like products forces the body to release insulin and store fat, because of this they do NOT count as water intake.
The total amount of calories eaten in a day depends largely on the stage of training, and the level of physical development. For example: eating more helps increase mass; eating less promotes weight loss and; eating lean & watching sodium improves definition and reduces water retention.
The daily requirements for a good general muscle building diet consists of a large amount of protein (approx. 120 -150 grams), some good complex carbs (100 - 250 grams), and a small amount of mostly unsaturated fats (20-30 grams). The above amounts are averages and will naturally vary based on individual requirements and activities.
In the muscle building stage one should eat a total amount of calories that permits continuous progression without increasing body fat.
(Caloric Intake > Normal Requirements + Training Requirements)
This amount is often in the neighborhood of 1700-2100 cals a day. But let's look at this from another perspective. Calories per day can also be measured, and probably more clearly understood, in terms of calories per pound of bodyweight (ppbw). This vantage point permits us to more specifically examine requirements based on actual weight. For example, to gain muscle 125 pound woman might eat 15 calories ppbw, meaning she'd need 1875 calories a day. But again this is extremely individual, as another 125 pound woman might lose weight at this caloric amount depending on her metabolism and body composition. It is therefore, most important to learn from and listen to your body.
Typically, any competitor (fitness, figure, or bodybuilder) will try to build as much muscle as possible until about two to four weeks (often more for bodybuilders) prior to the program, depending on body fat and appearance.
During the last few weeks before competition the goal is to lean out (lose as much fat and water as possible), so caloric intake is reduced and should be customized for each individual. But whatever the decided amount, it must be substantial enough to spare all the hard earned muscle, while final goals are being attained.
(Caloric Intake < Normal Requirements + Training Requirements)
It is important to take a multi-vitamin/multi-mineral once daily, but be sure to check the label for iron content. The average dose is 18mgs per serving, but most manufactures produce and iron and iron-free multi as some people do not require additional amounts of this mineral, and could experience physiological complications if it were unnecessarily supplemented.
An often overlooked aspect of paramount importance is the Post-Workout meal. It is during this glycogen (stores of energy found within the liver) deprived state that the most ideal conditions for nutrient absorption are found. An immediate meal composed of simple carbohydrates and protein are required to best take advantage of this opportunity. As time elapses the window for absorption depreciates exponentially, returning to normal at around the 40-minute mark.
Creating a diet that becomes part of your lifestyle is most important. Crash dieting, weight loss pills/drinks and fad diets are SHORT-TERM fixes. A healthy eating lifestyle takes commitment, dedication, patience and planning.
Set realistic short and long term goals. Make the short ones rapidly attainable, like losing a pound in two weeks. This way motivation is maintained as progress is constantly being made. Long term goals might include something like losing one percentage of body fat in month, or further out, placing in the top 10 in the next competition.
Be sure to eat breakfast, preferably oatmeal. Oatmeal is satisfying, filling and a great high-fiber way to start the day.
Try to eat 3 medium size meals with two supplemental snacks per day.
Avoid foods that are processed, fried, and contain trans-fat.
Although your diet should be extremely clean (filled with healthy wholesome foods and supplements), be sure to permit yourself a cheat meal or two every week. This is not a license to eat like a pig at your favorite fast food restaurant, but rather an opportunity to indulge in a fried, or creamy meal with a decadent dessert. Eventually these infractions will become unnecessary and ultimately be eliminated altogether. This will occur for two reasons: 1) because you are training your body to no longer crave them and; 2) because they are so counter-productive to your goals that they'll become undesirable. But don't rush this; you'll know when the time is right.
When preparing chicken, vegetables and potatoes select from spray oils such as olive, canola or vegetable and non-stick pans, rather than saturated fats like butter and margarine.
Use cayenne/red pepper, garlic, and ground pepper to add flavor; avoid adding salts and sodium filled seasonings.
Don't let a weak moments or days get you down, everyone falls off the wagon occasionally. Those who are driven pick themselves up and keep plugging away.
No matter how much you go to the gym, DON'T forget one important rule: Diet is ultimately responsible for your failures and successes!
Protein
As far as food choices for protein, the best sources come from lean meats of any type with grilled or broiled boneless & skinless chicken breasts topping the list. Also of great value are egg whites, fat free cheeses, and salmon that is preferred twice weekly for its high concentration of Essential Fatty Acids (EFA). The bulk of this diet should come from actual food, but be sure to supplement daily with protein bars and/or shakes between meals to increase protein intake without greatly impacting overall calories. There are also a few rules to observe regarding protein powders, central to that is selecting the best protein source. Various brands claim that certain specific individual protein sources are best and should be exclusively eaten. However, a growing body of evidence suggests that this view is incorrect; instead indicating that a protein blend is superior to any one form. For example, the composition of milk is 80% casein (generally a fine protein) and 20% whey protein, however whey can be further broken down into both whey concentrate that has a 40% absorption rate, and whey isolate at 85% absorption. The highest quality supplements (shakes, bars, puddings, cookies, etc.) will use a combination of proteins in what's called a proprietary blend for maximum nutrient absorption. The FDA mandates that food product ingredients be listed by 'Order of Amount'. Not many people are aware of this but in the case of proprietary blends, often used in shake mixes, the parentheses nullify the FDA mandate. This means that once the company chooses to use parentheses they no longer have to follow the ordering rule, and can list their ingredients as they see fit. This tactic is used to confuse consumers into thinking that the product contains a lot of the early listed high quality ingredients. Below are a few ways techniques for distinguishing quality mixes from confederates.
1. Examine the cholesterol content. Very high quality drinks contain virtually no cholesterol whatsoever, and often list it as less than one milligram. Those drinks with single digit milligram cholesterol amounts are of rather good quality. Once a drink enters double digit amounts, the quality begins to drop exponentially, and the majority of these are loaded with Whey concentrate (a poor and inexpensive source of protein).
2. The higher quality protein blends have greater dissolvability and will mix more easily, while their inferior counterparts will be courser often requiring excessive shaking or necessitating blender assistance.
3. Remember the above whey lesson. Be sure that any whey containing supplement you purchase contains the highly absorb-able isolate form, and not the inexpensive, poorly absorbed whey concentrate.
Carbohydrates
Whole wheat products, oatmeal, sweet potato, and rice cakes are carbohydrate dietary staples. It is also important to eat a couple of cups vegetables a day including frequent servings of the dynamic duo broccoli & spinach. Other female favorites are zucchini, carrots, beans, and asparagus. Try to mix up the choices in order to ensure the complete amount of vitamins throughout the diet. Fruits are also important carbs that provide additional energy filled nutrients and fiber, but are less frequently implemented when compared to veggies.
Fats
King among healthy sources of fat is the legendary salmon. This is not the basted, butter drenched local restaurant version, but rather the healthy, home-baked, brushed with extra virgin olive oil (to prevent drying) serving that is eaten at least twice a week by those in serious training. Other good poly- and monounsaturated fat food favorites include avocados, natural peanut butter, raw almond butter, and a variety of other nuts. When it comes to supplementing, several female competitors absolutely swear by Flax Seed Oil, among that the multi-blended, female friendly (contains Evening Primrose Oil), well formulated Udo's Choice Oil Blend from Flora is the favorite.