Nutrition for Muscle Mass

by Scott Kolasinski

The quest for muscle mass is the mission of every bodybuilder and many young male athletes who are trying to put on those needed pounds to look massive in the mirror to impress women, the world and himself.

However, an even more important population that should be concerned with muscle mass is the general population. Whether you are in high school, out of college, a middle age, an athlete, a CEO or an elderly, you’ll always benefit from additional muscle.

There are hundreds of examples throughout life that make additional muscle necessary, in some cases even be lifesaving.
So How Do You Eat to Get Muscled Up?

Eating for muscle is a gray area that I cannot give a 100%-with-certainty-prescription that will work for all body types and individuals at various fitness levels. There are many theories spinning from science that may be plausible, but trial and error are always necessary. Here, I want to keep it simple: I will give what the research suggests.

Protein Requirements

Some research suggests that protein should be 1.4-1.7 grams per kilogram of bodyweight per day (1) or as high as 2g/kg bodyweight per day in athletes (2). [That’s 0.6 to 0.7 grams per pound of body weight or as high as 0.9 gram per pound of bodyweight.] The Recommended Daily Allowance of 0.8g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes. It would be better to get more than enough protein rather than not enough when it comes to building muscle.

Choose protein sources from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu, low fat cottage cheese.

Carbohydrate Requirements

Eat a diet rich in complex carbohydrates at a ratio of 5 – 7 g/kg bodyweight (2.5-3.5 g/lb bodyweight). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, and potatoes should be kept at a minimum. Yams, sweet potatoes, squash and green vegetables should provide the majority of energy to fuel your activities. These foods are also a source of fiber, phytonutrients, vitamins and minerals.

Fat Requirements

Keep fat intake to 20 percent of your total calories, consisting primarily of essential and monounsaturated fats. Essential fatty acids are the type of fat that the body cannot create and are found in fish, flax seeds and walnuts. Other essential fats can come from olive or canola oils (uncooked), seeds and/or avocados.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

Fat is used as fuel for endurance, but it also aids in neural recovery. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of vitamins that need to dissolve in fat, and this low amount has no effect on improving your body fat percentage.

While You Are Exercising

As previously alluded, the methods of muscle-building depend on body type, sex, age and current training status. However, more and more research is showing that what happens before, during and after the resistance training program is very critical for producing muscle mass.

According to the research, each of the following should be practiced before, during and after training:

• Try consuming 20g whey protein and 30 to 40 grams of carbohydrates 30 to 40 minutes prior to exercise.
• Sip carbohydrates during weight training (i.e. Cytomax).
• Immediately after, consume a protein shake with at least 20g whey-casein combo or drink 20 oz. of skim milk, fat free chocolate milk or Wheaties with skim-milk.
• Eat a whole-food meal one hour later.

Once you have applied these guidelines and are participating in an intense resistance-training program, your only other enemy will be consistency. A lack of consistency in training and/or a lack of consistency in your nutrition are always detrimental in achieving muscle mass. It is up to you to prevent this from happening and to plan your schedule accordingly.

As your training and nutrition support each other, you will realize that Rome was not built in a day. But it is within that process that you will truly savor and enjoy the rewards of your hard work. The work is worth it, just like your time was worth it.

There is no age limit to building muscle. All ages and all people benefit from muscle mass, even to the point of life or death. Gaining muscle will require dedication, but it is well worth it. Go put some meat on those bones.

Until next time…

References:
1) Lemon, P.W. Beyond the zone: protein needs of active individuals. J Am Coll Nutr. Oct;19(5 Suppl):513S-521S, 2000.

2) Tipton, K. D., R. R. Wolfe. Protein and amino acids for athletes. J Sports Sci. Jan;22(1):65-79. 2004.