If you’re looking to gain lean mass with minimal fat gains, incorporate our “10 Rules of Nutriton for Building Muscle & Burning Fat!” to get the results you’re after!
1. Consume at least 1 gram of protein per pound of bodyweight.
Protein provides amino acids, which are the building blocks of muslce protein. Although mainstream nutritional guidelines recommend less than half a gram of protein per pound of bodyweight for the average person, research shows that athletes, especially those concerned with adding muscle mass and strength, need to roughly double that amount. Edxcellent protein choices would be mainly animal proteins such as beef, chicken, dairy, eggs, fish and turkey. These are the most complete protein sources, meaning they provide your body with the essential amino acids it can’t manufacture on it’s own.
2. Get 20-30% of daily calories from fat.
Undertand that fat is not the enemy, especially if you train seriously. Research shows that diets higher in fat, particularly monounsaturated and saturated) appear to maintain testosterone levels better than low fat diets. Good fats also help keep you full and aid digestion. Minced beef, steak (for saturated fat), avocados, flaxseed oil, mixed nuts, olives, olive oil,peanut butter, mackrel, salmon, trout, walnuts, pumkin seeds all make for good fat sources.
3. Consume 20 calories per pound of bodyweight
To gain quality mass you must stay in a positive calorie balance, i.e. taking in more calories than you burn. If you burn more calories than you consume your body will go into conservation mode and won’t support new muscle growth. This figure is a rough guide and should be adjusted for your body type.
4. Consume the right amount of carbs for your goals
While protein is the most critical macronutriet for hypertrophy, carbs are a close second. They are stored in your muscles as glycogen, keeping your muscles full and large, and fuel them during workouts. For most meals stick with slow-digesting carbs such as beans, oats, sweet potatoes, vegetables and whole grains.
5. Eat the right carbs around your workouts
Research shows that when athletes eat slower digesting carbs they not only have more energy and less fatigue during exercise but also burn more fat during training and experience less hunger throughout the day. In the 30 minute preworkout window eat slow carbs in the form of oats, fruit, or granary bread along with your protein shake. Immediately post workout you should have fast releasing carbs such as a sports drink, white bread or baked potato, along with some protein. The ideal ratio for carbs to protein post workout is 2:1. The fast releasing carbs will help spike insulin, which inturn drives carbs into muscle cells to be stored as glycogen which will help fuel the next workout, and helps amino acids get to muscles to help build muscle protein.
6 Drink a shake pre and post workout
Protein shakes are often considered supplements, but they are important meals to be consumed at critical times of the day. Whilst your diet should consist of mostly unprocessed, whole foods, a protein shake can sometimes be a great option. One such time is 30 minutes before your workout. This will help prepare your muscles for the ensuing training session, as well as a head start on the muscle recovery process.
Drink a shake with 20 gram protein (either whey protein or a mix of whey and casein) along with about 40 grams of slower digesting carbs. In the 30 minute post workout window drink another 20-40 grams of liquid protein, and 60-100 grams of faster digesting carbs.
7. Eat every 2 to 3 hours
Eating throughout the day helps you both gain mass and stay lean by ensuring there is a steady supply of energy and amino acids fuelling your muscles. If you pick out on a 1200 cal lunch, you”ll be less likely to eat 2-3 hours later and could gain the wrong kind of weight. Aim for at least 6 meals a day.
8. Eat before bed time
When you sleep, you essentially fast for 7-9 hours. Eating slow digesting proteins and healthy fats make a good option, as they help slow digestion and provide a steady supply of amino acids, thereby minimising the body’s tendancy to break down muslce. Some good pre bed snacks would be 30-40 grams casien protein in a shake or 225 grams of low fat cottage cheese plus 2-3 tablespoons of flaxseed oil or peanut butter, or 50 grams of mixed nuts.
9. Add 5-10 grams of BCAAs to your protein shakes
BCAAs (branched chain amino acids) include isoleucine, leucine and valine. While leucine is the most important for instigating muscle growth, all three work as a team to provide more energy, strength and muscle size, and even curtail fat gain. BCAAs boost energy levels during workouts because they’re used by muscles and they prevent the brain from recognising fatigue. Research also shows that BCAAs also lower cortisol levels during workouts. Take 5-10 grams in your pre and post workout shakes and also consider taking 5-0 grams with your first and last meals of the day.
10. Add 2-5 grams of creatine to your pre and post workout shakes
One of the most effective supplements you can purchase is creatine. Many scientists, doctors and nutritionists agree that creatine works well for most athletes, regardless of age, gender or race. Hundreds of studies show that creatine is not only highly effective but also completely safe.. Taking it can help you gain upto 10 pounds of lean muscle and boost your strength in the gym by 10% in just a few weeks with zero side effects.