Essential Ingredients of Muscle Gain Nutrition
The Essential Ingredients of Muscle Gain Nutrition
by John Mattinger
If you're into muscle gain you might think that you need to follow a very strict diet to get the six-pack abs and pumped biceps you want. However, you'd be wrong. It's really a matter of following a good, simple and sensible eating plan that's going to provide you with the fuel you need. Here are some basic muscle gain nutrition advice you should follow.
How many calories do you need?
Figuring out your calorie needs for a good solid workout regimen isn't going to be that hard. There are a number of different formulas you can use but this will get you very close to the ballpark and will be a good place to start. Take your weight now and multiply it by 12 if you want to lose weight or if you have a slow metabolism. Take your current weight and multiply it by 18 if you want to gain weight or if you're someone who has trouble maintaining weight. Take your current weight and multiply it by 15 if you want to stay at your same weight. This is the number of calories you're going to need on a daily basis to get the results you want.
So, for example, if you weigh 180 pounds and you want to stay at your current weight, you'll multiply 180 x 15. That gives you a total caloric intake of 2700 calories a day. (Remember, you'll be adding muscle and losing body fat even if you "maintain" your current weight, so your body composition will change, just not the actual amount you weigh.)
That's just a starting point; you'll adjust as you go along, to get the desired results you want. Add more calories if you're not gaining the weight you need to, or ramp up your workout and/or cut calories if you're not losing fat weight.
Protein, Carbohydrates, Fats - Core Elements of Muscle Gain Nutrition
Again, this is pretty simple. About 30 to 35% of your calories should come from protein, 10-15% of your calories should come from fat, and 50 to 60% of your calories should come from complex carbohydrates. Fat grams are 9 calories each, while protein and carbohydrate grams are four calories each. Let's take a look at each of these elements in greater depth:
Protein is your greatest asset when it comes to building muscle. You need protein to get through your day, and to recover from workouts, too. Ideally, 1 to 1 1/2 grams of protein per pound of body weight is a good place for you to start. Higher amounts of protein beyond that are not particularly beneficial, and may be hard on your kidneys and bones. However, lower amounts of protein than 1 to 1 1/2 grams per pound of body weight will probably mean you'll have difficulty building muscle and recovering from workouts. Therefore, get enough, but not "too much."
Your body uses carbohydrates for its main energy source. Ideally, you should get most of your carbohydrates from complex carbohydrates; they digest slowly and keep blood sugar levels steady, keeping your energy up and your body fueled. You CAN consume a small amount of simple carbohydrates immediately post workout, within the first two hours after your workout, to help with replenishing glycogen stores. That should be the only time you consume simple carbohydrates, however.
You should be able to get all of the fat you need in your diet without supplementing, especially if you consume a fair amount of animal protein. Again, ideally, you should shoot for 10-15% of your calories from fat, including unsaturated monounsaturated, and saturated fats.
How many meals a day?
For optimal workouts, you should consume your calories throughout the day in five or six smaller meals, to give you sustained energy. Making meals smaller before workouts and then consuming more calories after workouts are a good idea, to help rebuild damaged muscle (your digestive system will also be much happier if you don't try to work out on a really full stomach).
What should be in your meals?
For the most part, think "whole foods" when you construct your muscle gain nutrition plan. You don't really need "special foods," and instead should be focusing on lean proteins, complex carbohydrates, plenty of fresh fruit and vegetables, some dairy, limited amounts of simple carbohydrates (again, confined to your post workout meal), and "good" fats like those you get from olive oil, nuts and seeds. (Additionally, saturated fat in limited amounts from animal products is also beneficial.) The one exception to "special foods" is that you may benefit from a high carbohydrate sports drink with electrolytes immediately after your workout, for quick replenishment and post workout recovery.
Finally, drink enough water and get enough sleep. No matter how well you feed it, your body can't bounce back from workouts, and you can't build new muscle, if you don't sleep enough. Shoot for at least eight hours a night, and try to stagger your intense workouts so that you only do them every other day, or work on alternating muscle groups from one day to the next, so that muscles have the chance to rebuild.
About the Author
Learn how building lean muscle [http://buildingleanmuscle101.com/] can be done both safely and quickly. It is important to understand muscle gain nutrition [http://buildingleanmuscle101.com/muscle-gain-nutrition/] if you want to make the most of your workouts.
Guide 2 Muscle Gain
Calories & Lifting
Cannon Ball Delts
How Much Protein?
Increasing Your Appetite
Morris Mendez Interview
Tips for Skinny Guys
Seated Calf Raise
Standing Calf Raise
Weights & Exercise Equipment
Back Extension Machine
Bench Press Machine
Calf Raise Machine
Chin Up Bar
Leg Curl Machine
Leg Extension Machine
Leg Press Machine
Shoulder Press Machine
Muscle Gain Web Sites: (Adverts)
7 Minute Muscle
Build Muscle & Burn Fat Fast!
Burn The Fat Feed The Muscle
Every Muscle - From Skinny to Bulk
Muscle Gaining Secrets
No Bull Bodybuilding
No Nonsense Muscle Building
The Truth About Building Muscle
Other Fitness Web Sites:
Disclaimer: This website and its content, is intended for general information only. This website and its content, is NOT intended to prevent, diagnose, treat or cure any disease or illness. The website and its content, is NOT intended as health or medical advice, and is NOT intended as a substitute for advice from a properly qualified medical professional. The website and its content, was NOT written by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site is the personal opinions of the authors only, and has NOT been reviewed or vetted by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site has NOT scientifically tested or validated. You are STRONGLY advised to consult your doctor if you need health or medical advice, have or suspect that you may have an illness or disease or medical condition, or if you need any form of disease-prevention, diagnosis or treatment. You are also STRONGLY advised to consult your doctor, before taking any action, if you are considering any type of action (including but not limited to: home remedies, lifestyle changes, home environment changes, dietary changes, changes to your exercise regimen, etc.) which may affect your health, or which is intended to prevent, cure or treat any medical condition. The owners of this website are NOT responsible for, have NOT reviewed, do NOT necessarily agree with, and have no opinion on, third party websites which may appear in links or advertisements (including but not limited to: banner adverts, Google AdSense, or a text link). If a third party website is linked, advertised or described on this website, that is NOT intended to mean, and should NOT be construed as meaning, that the owners of this website endorse, agree with, or have any opinion on that website or its content. In general, you should always consult your doctor regarding medical and health matters. ARTICLES & INFORMATION PROVIDED BY THIRD PARTIES ARE THE OPINIONS OF THEIR AUTHORS AND ARE NOT NECESSARILY THOSE OF THE OWNERS/OPERATORS OF THIS WEBSITE.
Copyright © 2008-2023, Answers 2000 Limited
CERTAIN CONTENT THAT APPEARS ON THIS SITE COMES FROM AMAZON SERVICES LLC. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.
CERTAIN CONTENT THAT APPEARS ON THIS SITE,COMES FROM AMAZON EU S.à r.l. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.
Disclosure: Our company's websites' content (including this website's content) includes advertisements for our own company's websites, products, and services, and for other organization's websites, products, and services. In the case of links to other organization's websites, our company may receive a payment, (1) if you purchase products or services, or (2) if you sign-up for third party offers, after following links from this website. Unless specifically otherwise stated, information about other organization's products and services, is based on information provided by that organization, the product/service vendor, and/or publicly available information - and should not be taken to mean that we have used the product/service in question. Additionally, our company's websites contain some adverts which we are paid to display, but whose content is not selected by us, such as Google AdSense ads. For more detailed information, please see Advertising/Endorsements Disclosures
Click privacy for information about our company's privacy, data collection and data retention policies, and your rights.
In Association With Amazon.com
Answers 2000 Limited is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
In Association With Amazon.co.uk
Answers 2000 Limited is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.
As an Amazon Associate, our company earns from qualifying purchases. Amazon, the Amazon logo, Endless, and the Endless logo are trademarks of Amazon.com, Inc. or its affiliates.
All trademarks are property of their respective owners.
All third party content and adverts are copyright of their respective owners.
Some graphics on our web sites are Copyright (C) 1997-2000 Hemera Technologies Inc., and used under license. All such pictures are provided for viewing purposes only and are not to be saved or downloaded. All such pictures of recognizable individuals are models and used for illustrative purposes only, and not meant to imply any association or endorsement of said individual with any product or service.