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Commitment to diet
as well as to training will help maximise your chances of building
some bulk. The bottom line is that you need to eat more calories
(energy) to create a positive energy balance which, alongside
your training programme, will build muscle. The technical side
of the nutrition bit is that you need to create a positive nitrogen
balance and you need to provide nutrients to your body whilst
it is training to develop your physique. In other words you need
to be building muscle more than you are breaking it down. You
will hear and read much about specific nutrients e.g. carbohydrates,
protein (even specific amino acids), but the complex and inter-relationships
that exists between carbohydrate, protein and fat and the actual
foods that provide these nutrients mean it is better to focus
on food and total energy rather than look too closely at specific
nutrients for an answer. Your requirements for most nutrients
will be increased and so I favour the whole dietary package approach
rather than looking for a quick fix solution. The following may
help you:
1. Research your habits
Keep a food and exercise diary/record - establish what you are
currently doing in terms of when, what and how much you are eating
2. Check your balance
Are you eating a balanced diet? Split your plate into 3 segments.
One segment should be starchy carbohydrates, one should be protein-rich
food and one should be your veggies. Include some wholegrains
as part of your starchy carbohydrate intake i.e. brown rice and
wholemeal bread as well as other starchy carbohydrates such as
potato and pasta. Carbohydrate protects protein from being used
for exercise instead of being used to supply amino acids for
repair and building new lean tissue. A full muscle is one that
has good glycogen and water stores. Make sure you include fruit
and fruit juice and vegetables and salad - the real stuff is
nutritionally far superior to supplements it just needs to be
remembered! Lean red meat, chicken and fish, eggs and beans will
provide important protein as well as iron, zinc, B vitamins to
name just a few essential nutrients. Milk, yoghurt and cheese
will provide more vitals nutrients and milk can be a useful 'drinkable
food'. Foods such as nuts, seeds, avocados, oily fish such as
salmon, and small amounts of unsaturated oils such as olive oil
should also be included. These will all be rich in essential
fatty acids plus nutrients such as Vitamin E, zinc, magnesium
and protein (fish).
3. Energy (calories)
Eating to few calories, often through irregular meal times and
lack of planning will mean a reduction in training capacity,
weight loss or no apparent building of bulk. The increase food
intake has to be sustained - a lapse or deficit in calories and
you will revert back to your 'usual' physique.
4. Meal frequency
Are you eating regular meals - going more than 3 hours without
food is tough for most people let alone if you are trying to
build up a body? An additional 500kcals a day (every day) is
what you are aiming for. This can be in a food form such as an
extra sandwich mid-morning and extra meat and potatoes in the
evening. The extra energy and muscle-building nutrients can be
in a liquid form e.g. 'meal in a glass' twice a day such as Complan,
Build Up, Myoplex Plus, Nurishment. Any extra food or drink consumed
must be in addition to your usual intake not as a replacement
5. Meal timing
Eat every 2-3 hours and make sure that you eat well after training.
It is unlikely that you will be able to meet your increased requirements
in 2 or 3 meals. If frequent eating is not practical, then you
will have to make a conscious effort and increase your portions
sizes of your normal meals.
6. Fluids
Muscle is made up of 70-90% water. Water is essential to prevent
the dehydrating effects of heavy training; it is a transport
medium for many nutrients, delivering nutrients to the muscle
and removing by-products of metabolism. The minimum daily amount
you need is 35ml fluid per kg of your bodyweight. On top of this
add fluid to replace losses during workouts.
7. Nutrition specifics for
training
Refuel ASAP after training. Although absolute amounts are still
not known, you are likely to benefit from 0.75-1.0g of carbohydrate
per kg of bodyweight and 0.1-0.2g protein per kg bodyweight.
So if you weigh 75kg a large banana, and a ready-to-drink milkshake
or a large bowl of cereal with milk and 1/2 litre isotonic sports
drink or a meal in a glass plus a banana will do the trick. This
should be considered a snack meal before you then eat your main
meal a little later.
© j.boorman 2001
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