An insight to dietary intake for optimal muscle mass.
For those wanting to gain muscle mass the first rule of thumb is this
Resistance Training without eating DOES NOT WORK!
In this topic of the week we will be considering energy fuels from protein, carbohydrates & fat and their impact on muscle development. We will also explore the optimal amounts of intake, time and type of food intake in summarized recommendations.
Overall Energy Requirement:
Unlike weight loss guidelines, energy requirement for optimal muscle mass requires a surplus of 300-500 calories per day. This means that you need to eat an additional 300- 500 calories on top of what your daily recommended intake currently is. For the mathematically minded individual see the below equation as an example from a 75kg sedentary male with approximately 2500Kcals/day;
Requires = {2500 + energy cost of RT + (300-500kcal)}
Requires = 300-3300 Kcal/day
Protein Requirements:
- Required intake: 1.4-1.8g/kg/d OR approx.15% daily intake
- Function: repairs and builds muscle
- Intake:
- Supplements for quick absorption: Whey protein, Branch-chain amino acids (Isoleucine, Leucine, Valine)
- Foods high in protein : chicken breast, tuna, eggs (whites), milk, beef
- Time: 0-3hrs after training (the earlier the better!)
Carbohydrate Requirements:
- Required intake: approx. 50-60% daily intake
- Function: Reduces rate of protein (and muscle) breakdown, assists in muscle build up
- Intake:
- Carbs + protein yields greatest rate of muscle build
- Carbs high in glucose index (GI)
- Time: 30-60min prior and 0-3hrs after training intake of both high GI Carbs + Protein
Fat Requirements:
- Required intake: 15-30% daily intake
- Function: reduces the rate of carbohydrate and protein absorption
- Intake: Avoid fats before and after training!
Remember before you commence training and dietary supplementation be sure to seek professional and qualified advice. For a FREE consultation and an opportunity to improve your dietary intake please contact us via our contacts page!
