Imagine you have a brick wall in your backyard. It’s functional enough, but you’ve got your sights set on replacing it with a larger, stronger one. Before you grab your sledgehammer and start knocking down the bricks, you need to make a plan. You know that to build a stronger wall, you’ll have to tear down the old one first, but that’s only part of the process. You’ll also need the right tools to rebuild a bigger, better and stronger wall in its place.
Building muscle is a similar process,challenging your muscles with resistance training can cause your muscle fibers to break down and rebuild, a process called hypertrophy. But resistance training is only one part of the equation. You also need to give your body the tools it needs to power through that workout, to effectively rebuild muscle after it and to recover after your hard work.
You may already know that building strength has plenty of health benefits. Resistance training can improve bone density, insulin sensitivity, cholesterol levels and cognitive ability along with decreasing body fat, blood pressure, low-back pain and depression.
While many types of strength training can increase muscle size, one form stands above the rest if you want to get stronger, too. Researchers found that people who lifted higher loads with more frequency improved their strength more than people who didn’t. In other words, frequency and intensity both play a role in building strength.
If you’re lifting light weights a few times a week, you likely don’t need to change your nutritional approach, much like you don’t need to guzzle down a protein drink every time you go on a 30-minute walk. But those who do more intense daily or neardaily strength work can increase their results by considering evidence-backed principles of nutrition for building and sustaining muscle.
As beneficial as strength building can be, strengthening muscles (and reaping the health benefits of doing so) takes time and strategy. Doing more intense weight training triggers important metabolic changes in the body.
They’re breaking down and damaging muscles, and those muscles need repair, but they’re also producing more energy, circulating oxygen, putting stress on their bones and connective tissue, and demanding more from their brain. To assist the body in all this activity—not to mention building bigger, stronger, muscles—requires incorporating the right nutrients into your routine as well. Someone can have the most immaculate weight-lifting routine, but that’s only part of the process.
Here’s what you need to know about streamlining your nutrition for strength training, according to researchers and nutritionists.
First, Work Out Often
Before you drastically switch up your diet, commit to your exercise regimen. While many factors can make weight lifting more effective, spending time working your muscles is the most important ingredient. No amount of nutrition or supplements will ever make up for not going to the gym, that’s going to drive about 80 to 90 percent of what you see in terms of strength and muscle mass gains and fat loss. You just can’t get around that.
Hypertrophy, the tearing and rebuilding of muscle tissue, only happens when you continually challenge yourself. Your body will adapt to what you’re lifting, so you must consistently increase the weight, growing muscle tissue requires disrupting homeostasis. If you want to keep making progress over time, you have to lift heavier weights. If you’re not doing that, there’s no muscle protein breakdown, and there’s no reason to emphasize nutrition.
Consider Your Calorie Intake
Once you’ve committed to a challenging, consistent weight-training program, it’s time to make a few key changes to your diet. If you’re looking to lose weight, strength training is a great way to burn fat and encourage your body to burn more calories throughout the day. Women who lose weight when they strength train are more likely to lose fat mass versus muscle mass, which is beneficial for overall health.
To lose weight, you’ll need to be in a calorie deficit, which means consuming fewer calories per day than you need, burning more calories through exercise than you eat or a combination of both. You may wind up eating more than you did before to fuel yourself for exercise, but as long as you’re in a deficit, you should still shed pounds.
If your goal is to build larger, stronger muscles, you’ll definitely need to eat more. You’ll only grow so much if you don’t consume more energy, so plan to be in a calorie surplus. There’s no specific formula for calorie intake. The important thing, he says, is to make sure you’re eating enough to slowly gain weight. Start by tracking what you’re eating in a calorie app. If you aren’t gaining weight, try increasing your intake by 100 to 200 calories a day until you reach a level of weight gain you’re satisfied with.
The only caveat to boosting your calorie intake: If you’re just starting a serious resistance training routine and you want to lose weight, your body can use the fat you already have for energy during workouts. For example, if you’re 20 pounds heavier than you want to be, you can make progress losing those 20 pounds and building muscle without eating more. That’s because when you start lifting weights, there’s a much lower threshold for adaptation. Once you lose the weight, though, you may struggle to keep putting on muscle—so you’ll need to boost your calorie intake.
After you land on the calorie excess that works best for you, you can focus on incorporating the right macronutrients into your diet.
Energize with Carbohydrates
In order to do exercises that build strength— or engage in any workout, for that matter—you’ll need energy in the form of carbohydrates. Resistance training requires energy, lifting heavy weights, can quickly deplete stored glycogen, or stored carbohydrates. When we eat carbohydrates, they get broken down into glucose, which gets stored in your muscles as glycogen. So if you’re lifting weights, you’ll need a little more of that fuel.
Any fruit, vegetable or grain can be an effective source of muscle fuel, but as you know, junk food won’t improve your overall health. For instance, a Reese’s Peanut Butter Cup could effectively fuel your muscles for a resistance training workout, but a banana with peanut butter on it offers carbohydrates, plus the fat, protein and micronutrients you need to build muscle and improve your health in general.
Exactly how many carbs should someone who takes strength training seriously be consuming? While you probably won’t need as much carb fuel as a track athlete, we suggests aiming for about 200 to 300 grams of complex carbohydrates each day. Focusing on increasing calories while boosting your overall nutrient intake. Whole grains, such as whole grain bread, oatmeal, quinoa, barley, beans and sweet potatoes, contain plenty of carbs along with other nutrients to boost your overall health.
A high-fiber snack will take longer to digest and draw blood to your digestive system, which can make you feel full and slow down your workout. So before you you exercise, aim to eat carbs that aren’t extremely high in fiber, such as pasta, crackers, cereal or bread that’s not enriched with fiber. If your primary goal is weight loss, you’ll still need the same fuel as someone who wants to build muscle—just pay attention to portion size so you don’t end up with a calorie excess. Eat to the point of mild satiety rather than the point where you’re so full you can’t move.
When you eat your carbohydrates matters, too. If you’re looking for an extra edge,it's recommended consuming a carb-rich meal about three or so hours before you do your workout, then grabbing a carb-rich snack—such as a granola bar with 8 to 10 grams of protein and 20 grams of carbs, or a piece of toast with peanut butter on it—about an hour before.
It's uggested incorporating a similar carbohydrate-rich food in your post-workout protein snack. Studies show that eating carbs after resistance exercise can help the body restore its supply of muscle glycogen, which could facilitate faster recovery, and, in the long run, a greater training volume.
Rebuild with Protein
Working your muscles tears them apart, so to build them, you’ll need to eat nutrients that help your muscle fibers repair themselves—think of protein as the mortar you’d use to rebuild the brick wall you had knocked down. Protein is made up of building blocks called amino acids, which help repair and rebuild broken-down muscle tissue after a workout. Eating protein throughout the day helps repair that muscle tissue and get it ready for the next strengthtraining workout.
If you’re lifting weights several times a week, you’ll need to consume more protein, even if you want to lose weight. In addition to helping build muscle (so you can burn fat), protein is more satiating, so it’ll keep you feeling full more than other nutrients. Ultimately, how much protein you should eat depends on how much you weigh. The Dietary Reference Intake suggests 0.36 grams of protein per day per pound of body fat— for a 140-pound person, that comes to 150 grams of protein each day, but anyone who strength trains seriously might need more than that.
Throughout the day, you want to get the most bang for your buck, so if your goal is to lose weight, choose high-protein foods that are lower in calories. Its recommended, for example, eggs, low-fat cottage cheese, chicken, lean pork and tuna.
If you want to add muscle bulk, Helms suggests eating 0.7 to 1 grams of protein per pound of your current body weight. If you weigh 170 pounds, you would want to aim for a daily amount of about 119 to 170 grams of protein.
Try to spread your protein throughout the day, incorporating lean meats, eggs, legumes, nuts and dairy into your meals and snacks. It's suggested three larger servings of protein spread out through your three meals, along with one or two proteinrich snacks, to reach your target. Or you could plan to consume protein every three to five hours (not counting overnight, since you are not eating then).
For an added boost, consume protein around the time you train as a way to encourage muscle recovery—plan a protein-heavy snack for one or two hours before and after your workout. It's suggested packing a quick and convenient snack for the gym, such as a handful of nuts or slices of cheese. Another alternative might be a homemade shake with protein powder, Greek yogurt, almond milk, and a banana. Choose protein powders that have gone through third-party testing to ensure the product is what the manufacturer says it is.
When it comes to protein sources, keep quality in mind. If your primary goal is to gain muscle, you can technically do that with any type of protein. But if you don’t want to put on body mass, consider your protein sources carefully. For example, a fast-food burger can boost both your calories and protein, but you’ll ultimately end up eating more calories than you need to reach your protein intake, which could throw off your weight-loss goals. Instead, go for lean protein paired with complex carbohydrates.
If you’re serious about lifting and struggling to eat enough protein to make a difference, supplementing can help, supplementing protein above the normally recommended amount can enhance strength and muscle-mass gain. For building muscle, look for a protein powder that’s easy for your body to absorb and use, such as whey protein or whey isolates.
Recover with Healthy Fats
It may seem counterproductive to consume fat if you’re hoping to lose fat and gain muscle, but fat is an important part of a nutritious diet. The body needs it for energy, to form cell walls and absorb vitamins, and to protect your organs, fats should make up between 20 and 35 percent of your total calorie intake. If you’re eating more calories, you’ll need more fat. If you’re eating fewer calories to lose weight, you’ll need less fat.
People fear fat because they worry they’ll gain fat on their body, but it definitely helps in the accumulation of lean muscle mass, you’ll only gain fat if you’re consuming a lot more calories than you’re burning in your training.
Of course, not all fats are created equal. The best type of fat for muscle building—and overall health—is polyunsaturated fats, such as omega-3 fatty acids found in fatty fish like salmon, nuts, nut butter, seeds and oils.
Ensuring ample fat intake can also help your body absorb fat-soluble vitamins—essential nutrients that are absorbed with fat—such as vitamin D, which is important for bone and immune system health, mood, and insulin regulation. And if you’re struggling to eat enough calories for any musclebuilding goals, consuming more fat, which tends to be higher in calories, can help you get there.
Just avoid too much fat before a workout. Because fat can slow digestion, it can make you uncomfortable and compromise athletic performance.
Don’t Neglect Micronutrients
If you’re focusing on building muscle, finding the right balance of the macronutrients protein, fat, and carbs can help you reach your goals. But micronutrients such as vitamins and minerals play an important role in priming your body for muscle growth and overall health. For example, your body needs ample iron (found in meat, beans and many breakfast cereals) to move oxygen through your system, magnesium (found in spinach and many seeds and nuts) to de-stress after an intense workout and vitamin C (found in citrus fruits, peppers, strawberries and broccoli, to name a few) to boost bone health. Healthy vitamin D levels ensure you have the hormones you need to grow and maintain muscles. You can find vitamin D in fatty fish such as salmon and mackerel, along with egg yolks, cheese and some mushrooms. If you’re deficient in micronutrients that can help build muscle, then you’re probably not going to get the most optimal return on your investment at the gym.
A diet rich in fruits and vegetables is one way to make sure you get all the nutrients your body needs to function optimally, Andrews adds. Focus on adding color to your meals to ensure a variety of fruits and vegetables, and when you can, eat as many whole-food sources as possible.
Stay Hydrated
While you’re at it, drink plenty of water throughout the day; studies have found that low fluid intake can impact the effectiveness of resistancetraining workouts. But dehydration can also negatively impact your overall health. Your body needs water for many functions, from keeping your joints lubricated and regulating body temperature to preventing infections and delivering nutrients to your cells. You’ll also sleep better and feel better when you’re well hydrated, which means you’ll have more energy to exercise when you want to.
There’s no hard-and-fast rule about how much water you should consume. The U.S. National Academies of Sciences, Engineering and Medicine has determined that most men need about 15.5 cups of fluids a day, while women need about 11.5 cups daily. (Keep in mind that you also get fluids from other beverages and food.) As a general rule, if you don’t feel thirsty and your urine is light or clear, you’re probably well hydrated.
To be sure you’re getting enough fluids, fill a water bottle and sip on it throughout the day, and refill it when it’s empty. You may need more water if you’re exercising, so pay attention to when you’re feeling thirsty
Create Sustainable Routines
As with any goal, building stronger, healthier muscles depends on your routines. The more you strength train and incorporate nutritional principles that help your body build and retain muscle, the better results you’ll see. If you get stuck in the process or need encouragement, enlist an expert. You can get some good information from a nutritionist about what will help you most and work together to put together a plan that supports your goals.
That said, being too strict with your routines can take a toll on your mental health and have the opposite effect on your muscle gain and fat loss process than you intended. Instead of fussing with complicated grocery lists and obsessive macronutrient tracking, Andrews suggests building a small menu of nutrient-dense go-to meals and snacks you enjoy and can easily prepare, then rotating through them and swapping them out when you want a change.
And while generally healthier to eat minimally processed, single-item food ingredients, that doesn’t mean you can never have dessert or go out to eat. Strategy is important in promoting any positive health outcome—but stress and rigidity won’t encourage you to stick to the routine that will help you improve your health.
0 comments: