Tuesday, February 19, 2013
Learn how to plan your diet and nutrition for your fitness goals. Nutrition for muscle building, fat loss and health.
Emphasize The Negative
Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.
Set Short Term Goals
Short term goals are important for developing a solid muscle building program. By setting short term goals, you will have the framework to follow so you can make small changes in your daily routine which will develop into healthy habits to last a lifetime. Focus on a weekly goal of gaining 1-2 pounds lean mass. This is the healthiest amount of weight gain per week and is the correct level to make sure you're not packing on body fat. To reach this 1 pound weight gain per week, focus on creating a 500 calorie surplus in your overall calories every day.
Eat Several Meals per Day
By eating multiple meals ever day, you will increase your metabolism and provide a steady supply of protein and calories to your muscles. It will also amp up your energy and keep your insulin levels constant. Ideally, you should eat 5 to 6 times per day, with about 2-3 hours between each meal. Imagine yourself grazing versus hoarding. You want to graze on nutrient dense foods several times instead of hoarding on large amounts of foods a few times a day. Your body can only assimilate a specific amount of protein per meal, so by eating multiple protein packed meals every day, you provide a continuous source of muscle building nutrients to your body.
Supplements
Once the above information is utilized properly you can put the finishing touches on your nutrition program with a few supplements. It is important that you realize supplements do just that ‘supplement’, they do not make up for poor nutrition or replace meals.
• Fish Oil – builds lean muscle, increases fat loss and decreases inflammation (very important for
recovery). The actual oil is much more pure and higher potency than capsules.
• Multivitamins – liquid or capsules are better forms than tablets
• Zinc and Magnesium – most people are deficient in these, both are important for muscle and nerve
function. Take 30mg of Zinc and 500mg of Magnesium on an empty stomach or 1.5 hours after a meal,
preferably before bed. However you must not skip your last meal of the day. If it comes down to eating
or taking the zinc/magnesium, then choose to eat.
• A good post-training shake will have one-half a gram of carb per pound of bodyweight and 15g of protein
for every 50lbs of body weight. Ex: 200lb athlete would consume 100g of carbs and 60g of protein after
an exhausting training session. Lower intensity training sessions would require fewer calories.
• Betaine HCL (Hydrochloride) w/ Pepsin – most Americans have low stomach acid due to processed
foods and alcohol. A few of the symptoms of low stomach acid are: frequent and strong smelling gas,
acne, diarrhea or constipation, strong smelling stools. Take 500mg of HCL (capsule form) midway
through a high protein meal, you should feel a warm sensation like when drinking tea or coffee. If you do
not then your stomach acid is low and visit with coach about further instructions. Stomach acid is
necessary for proper digestion and nutrient uptake, in particular protein.
Misc. food tips to aid muscle gain
Emphasize The Negative
Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.
Set Short Term Goals
Short term goals are important for developing a solid muscle building program. By setting short term goals, you will have the framework to follow so you can make small changes in your daily routine which will develop into healthy habits to last a lifetime. Focus on a weekly goal of gaining 1-2 pounds lean mass. This is the healthiest amount of weight gain per week and is the correct level to make sure you're not packing on body fat. To reach this 1 pound weight gain per week, focus on creating a 500 calorie surplus in your overall calories every day.
Eat Several Meals per Day
By eating multiple meals ever day, you will increase your metabolism and provide a steady supply of protein and calories to your muscles. It will also amp up your energy and keep your insulin levels constant. Ideally, you should eat 5 to 6 times per day, with about 2-3 hours between each meal. Imagine yourself grazing versus hoarding. You want to graze on nutrient dense foods several times instead of hoarding on large amounts of foods a few times a day. Your body can only assimilate a specific amount of protein per meal, so by eating multiple protein packed meals every day, you provide a continuous source of muscle building nutrients to your body.
Supplements
Once the above information is utilized properly you can put the finishing touches on your nutrition program with a few supplements. It is important that you realize supplements do just that ‘supplement’, they do not make up for poor nutrition or replace meals.
• Fish Oil – builds lean muscle, increases fat loss and decreases inflammation (very important for
recovery). The actual oil is much more pure and higher potency than capsules.
• Multivitamins – liquid or capsules are better forms than tablets
• Zinc and Magnesium – most people are deficient in these, both are important for muscle and nerve
function. Take 30mg of Zinc and 500mg of Magnesium on an empty stomach or 1.5 hours after a meal,
preferably before bed. However you must not skip your last meal of the day. If it comes down to eating
or taking the zinc/magnesium, then choose to eat.
• A good post-training shake will have one-half a gram of carb per pound of bodyweight and 15g of protein
for every 50lbs of body weight. Ex: 200lb athlete would consume 100g of carbs and 60g of protein after
an exhausting training session. Lower intensity training sessions would require fewer calories.
• Betaine HCL (Hydrochloride) w/ Pepsin – most Americans have low stomach acid due to processed
foods and alcohol. A few of the symptoms of low stomach acid are: frequent and strong smelling gas,
acne, diarrhea or constipation, strong smelling stools. Take 500mg of HCL (capsule form) midway
through a high protein meal, you should feel a warm sensation like when drinking tea or coffee. If you do
not then your stomach acid is low and visit with coach about further instructions. Stomach acid is
necessary for proper digestion and nutrient uptake, in particular protein.
Misc. food tips to aid muscle gain
• Scramble eggs in the microwave. Place eggs in microwaveable container, mix as normal, maybe add
some torn turkey bacon to flavor and cook on high for approx. 2 minutes.
• Hard boil eggs. Place eggs in cold water and bring to a boil for 15 minutes. Limit egg yokes to 4/day, but
feel free to eat extra egg whites. These can be placed in a food storage bag and taken with you. Do not
allow eggs to be a room temperature for more than a few hours. Eggs are less than $2/dozen at Fry’s.
• For convenience use a preservative free deli meat such as Foster Farms. Use real meat when able.
• Lean meats are chicken, fish (white and red) that is labeled wild caught; farm raised is higher fat, turkey,
tuna and red meat cuts marked lean or extra lean or have “loin” as part of the name.
• Trail Mix. A large bag is $5 at Wal-Mart or Sam’s Club. Buy extra raisins, almonds and macadamia nuts
to add to the bag once it becomes half empty. Great source of unsaturated fats and protein.
• Natural Peanut Butter (oil on top). Stir well and refrigerate after opening. The only ingredients should be
peanuts and salt nothing else. Carry the jar in your back pack with a spoon. Can be combined w/ trail
mix. Fry’s carries Kroger Natural Peanut Butter for approx. $2/jar
• Shredded wheat, but not the frosted kind. Buy generic for $2-3/box. If you want to sweeten it, use fruit
such as banana, strawberries or frozen blueberries.
• Malt O’ Meal bag cereals. Saves ½ price v/s brand names.
• Raisins or Fig Newtons. Raisins are excellent for the body’s ph balance thus building muscle.
• Generic brands of Oatmeal w/ whole oats not packets of instant. Buy for approx $2/tub.
• Reduced fat Cottage Cheese. Add apple sauce or pineapple chunks for flavor. Approx $2-3/tub.
• Sweet Potato/Yams. Poke holes in it w/ fork and microwave for 4-8mins depending on size.
• Steamer bags of vegetables from Green Giant or Birds Eye. Make veggies in microwave for $2/bag.
• Uncle Bens Ready Rice: Wild, Whole Grain or Brown. Microwave in bag :90.
• Beans are a great source of fiber and carbs. Refried beans are not.
• Choose whole grain or high fiber rice, breads, tortillas, etc… Avoid white forms.
• Jenny O Turkey Bacon. High protein without the fat. $3 at Safeway. Cook in microwave approx 2mins.
• Low fat/sugar granola. Eat alone or add to oatmeal, yogurt, trail mix, natural apple sauce or cottage
cheese. At Fry’s it is in the bulk bins.
• Avocado Dip or Guacamole.
