Rule #1: Focus on Protein
Consume at least 1 gram of protein per pound of bodyweight on a daily
basis. Protein provides the amino acids that are used as the building
blocks of muscle protein. Although the recommended daily allowance for
protein is set at less than half a gram per pound of bodyweight for the
typical person, research shows that athletes, especially those concerned
with muscle mass and strength, need roughly double that amount.
Beginners should actually try to get in about 1.5 grams of protein per
pound of bodyweight per day for the first six months of working out,
since this is when your muscles will respond the most rapidly to
training. For the 180-pounder, this means 270 grams per day at the
outset and a bare minimum of 180 grams daily thereafter.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
Rule #2: Carb Up
Eat about 2-3 grams of carbohydrates per pound of bodyweight each day.
Protein is the most critical macronutrient for muscle growth, with
carbohydrates a close second. Carbs are stored in your muscles as
glycogen and both keep your muscles full and large and fuel them during
workouts. To gain mass, the 180-pound beginner will need 360-540 grams
of carbs daily.
For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. (For all other times of day, see Rule No. 7.)
For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. (For all other times of day, see Rule No. 7.)
Rule #3: Don't Avoid Fat
About 20%-30% of your total daily calories should come from fat. And
unlike the sedentary general population who are advised to eliminate
their saturated fat intake, 5%-10% of your fat calories should be
saturated because higher-fat diets (particularly those higher in
monounsaturated and saturated fats) appear to maintain testosterone
levels better than low-fat diets. Maintaining optimal levels of
testosterone, don't forget, is paramount for building muscle mass and
strength and for avoiding fat gain.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
Rule #4: Calories Count
To build muscle, consume 20 calories per pound of bodyweight per day.
You must stay in a positive calorie balance (taking in more calories
than you burn) to gain quality mass. If you burn more calories than you
consume (a negative balance), your body will go into conservation mode
and won't support new muscle growth. That's why a 180-pounder should get
roughly 3,600 calories daily. Keeping Rules 1, 2, and 3 in mind,
20%-30% of these calories should come from protein, 40%-60% from carbs
and 20%-30% from fat.
Rule #5: Eat Frequently
Eat a meal that contains quality protein and carbs every 2-3 hours to
ensure a steady supply of energy and amino acids for muscle growth all
day long, helping you gain mass and stay lean. The key is to keep every
meal approximately the same size. If you pig out with a 1,200-calorie
lunch, you'll be less likely to eat 2-3 hours later and liable to gain
the wrong kind of weight, since calories in excess of what the body can
process at a given time are often stored as bodyfat. Aim for at least
six meals per day and shoot for eight, which for the 180-pound guy would
consist of 500-600 calories per meal.
Rule #6: Shake it Up
Pre- and postworkout, get in at least 20 grams of protein in convenient
shake form. Protein shakes are considered supplements, but we like to
think of them as important meals to be consumed at critical times during
the day. While your diet should consist mostly of unprocessed whole
foods, at times a protein shake is a much better option. An example is
30 minutes immediately before your workout. To prepare your muscles for
the ensuing training session, as well as to get a head start on the
muscle recovery process, drink a shake with 20 grams of either whey
protein or a mix of whey and casein along with 40 grams or so of a
slower-digesting carbohydrate (see Rule No. 7). Then, in the 60-minute
window immediately postworkout, down another 20-40 grams of liquid
protein (mix in water for convenience) and 60-100 grams of
faster-digesting carbs (again, see Rule No. 7).
Rule #7: Eat the Right Carbs at the Right Time
Eat a slow carb 30 minutes preworkout and mainly fast carbs postworkout.
As stated in Rule No. 2, you should select slower-burning carbs for
most meals, including before you train. Research shows that when
athletes eat slower-digesting carbs, they not only have more energy and
less fatigue during exercise but they burn more fat while training and
experience less hunger throughout the day. Good slow-carb choices
include fruit, whole-grain bread and oatmeal.
Postworkout, choose fast-digesting carbs such as white bread, a plain bagel or baked potato or a sports drink (Gatorade, Powerade, etc.). This will spike levels of the anabolic hormone insulin, which drives the carbs you eat into muscle cells, where they'll be stored as glycogen to be used for your next workout. Insulin also helps amino acids get into the muscle cells to build muscle protein. It's critical to delivering creatine to the muscles (see Rule No. 9) and increases muscle protein synthesis, one of the major processes by which muscle fibers grow. Normally, you want to keep insulin levels in check for a variety of health reasons, but immediately following a hard training session is one time when an insulin spike is desirable.
Postworkout, choose fast-digesting carbs such as white bread, a plain bagel or baked potato or a sports drink (Gatorade, Powerade, etc.). This will spike levels of the anabolic hormone insulin, which drives the carbs you eat into muscle cells, where they'll be stored as glycogen to be used for your next workout. Insulin also helps amino acids get into the muscle cells to build muscle protein. It's critical to delivering creatine to the muscles (see Rule No. 9) and increases muscle protein synthesis, one of the major processes by which muscle fibers grow. Normally, you want to keep insulin levels in check for a variety of health reasons, but immediately following a hard training session is one time when an insulin spike is desirable.
Rule #8: Eat Before Bedtime
Before going to bed every night, consume 30-40 grams of a micellar
casein protein shake or 1 cup of low-fat cottage cheese, as well as 2-3
tablespoons of flaxseed oil, 2 ounces of mixed nuts or 2-3 tablespoons
of peanut butter. When you sleep, you essentially fast for 7-9 hours (or
for however long you sleep). With no food available, the body goes to
your muscle fibers for amino acids to fuel your brain. For the
individual looking to get bigger and leaner, this is not a good thing.
The answer isn't to get less sleep but rather to eat the proper foods
immediately before bedtime. Slow-digesting proteins and healthy fats are
your best bet. These foods help slow digestion and provide a steady
supply of amino acids for fuel, thereby minimizing the body's tendency
to use muscle. Casein, the major protein in milk, is a good option -
either from a protein shake or 1 cup of low-fat cottage cheese
