Nutrion For Muscle Gain - You May Be Training Hard, But Without Your Diet You May Be in Trouble
Gaining lean muscle is not particularly easy.
For hypertrophy (increase in muscle size) to occur I advise that you do 3 essential things: Train effectively Take enough recovery And maintain a suitable diet But for now I am going to be looking into nutrition but you can view details of exercise and recovery for hypertrophy by clicking here.
Diet is massively important, some claim that it will account for up to 70% of your results.
In order to gain weight you must consume more calories than you burn.
If not you will either stay the same weight, or loose weight, never mind how well planned and thought through your training program is.
Time and time again I get people asking me why they aren't putting on weight even though they've been following a good solid weight training program and usually its the same answer every time.
You need to eat more! More calories! Now I don't mean rush to your local McDonald's and go wild.
Try to aim to increase your protein, low GI carbs, healthy fat and overall daily calorie intake.
Also make sure you take into account your body type.
If you are naturally skinny (an ectomorph) you may have to bump your calories by 500 - 700 calories a day..
Where as if you naturally store a lot of body fat (endomorph) you may need to limit your increases in order to minimize fat gain maybe just 200-300 more calories per day should be adequate.
Consuming so many calories in a day can be hard, and feel like a real effort but you can make things easier for yourself by splitting up your daily calorie consumption from 3 large meals into 5 smaller ones.
Not only will this help you eat more, but more frequent eating will help to boost your metabolism.
Don't avoid fats like the plague! Fat contains 9 calories per gram.
So you can eat less food and still gain more calories (obviously fats from fish, nuts and seeds (good fats) will be more beneficial to your body as opposed to fat within chocolate bars, cakes and biscuits.
) Try not to go over the top on your protein consumption.
I have heard of people taking 300g plus per day but this is too much.
Aim for 2 grams of protein per KG of body weight.
So if your 75KGs that's 150 grams of protein per day will be sufficient to meet your nutritional needs.
As for carbs, try to stick to mainly low GI foods such as fruit, brown rice, brown pasta and oats.
GI stands for glycemic index and relates to how quickly the carbs are digested by your body.
Table sugar (GI of 100) for example is digested very quickly where as oats have aGI of about 34 and will be digested a lot slower and provider longer lasting energy throughout the day.
Will supplements help me? Yes if you pick the right ones andONLY if your training, recovery and nutrition are spot on.
If not then their not going to do much for you and may be perceived as a waste of money.
Best bet is to go onto monster supplements and have a look at the customer reviews on their products.
But what do I do if I start to gain body fat!? A small increase in body fat can be expected.
If the fat gain starts to become excessive simply cut back on your calorificintake.
For hypertrophy (increase in muscle size) to occur I advise that you do 3 essential things: Train effectively Take enough recovery And maintain a suitable diet But for now I am going to be looking into nutrition but you can view details of exercise and recovery for hypertrophy by clicking here.
Diet is massively important, some claim that it will account for up to 70% of your results.
In order to gain weight you must consume more calories than you burn.
If not you will either stay the same weight, or loose weight, never mind how well planned and thought through your training program is.
Time and time again I get people asking me why they aren't putting on weight even though they've been following a good solid weight training program and usually its the same answer every time.
You need to eat more! More calories! Now I don't mean rush to your local McDonald's and go wild.
Try to aim to increase your protein, low GI carbs, healthy fat and overall daily calorie intake.
Also make sure you take into account your body type.
If you are naturally skinny (an ectomorph) you may have to bump your calories by 500 - 700 calories a day..
Where as if you naturally store a lot of body fat (endomorph) you may need to limit your increases in order to minimize fat gain maybe just 200-300 more calories per day should be adequate.
Consuming so many calories in a day can be hard, and feel like a real effort but you can make things easier for yourself by splitting up your daily calorie consumption from 3 large meals into 5 smaller ones.
Not only will this help you eat more, but more frequent eating will help to boost your metabolism.
Don't avoid fats like the plague! Fat contains 9 calories per gram.
So you can eat less food and still gain more calories (obviously fats from fish, nuts and seeds (good fats) will be more beneficial to your body as opposed to fat within chocolate bars, cakes and biscuits.
) Try not to go over the top on your protein consumption.
I have heard of people taking 300g plus per day but this is too much.
Aim for 2 grams of protein per KG of body weight.
So if your 75KGs that's 150 grams of protein per day will be sufficient to meet your nutritional needs.
As for carbs, try to stick to mainly low GI foods such as fruit, brown rice, brown pasta and oats.
GI stands for glycemic index and relates to how quickly the carbs are digested by your body.
Table sugar (GI of 100) for example is digested very quickly where as oats have aGI of about 34 and will be digested a lot slower and provider longer lasting energy throughout the day.
Will supplements help me? Yes if you pick the right ones andONLY if your training, recovery and nutrition are spot on.
If not then their not going to do much for you and may be perceived as a waste of money.
Best bet is to go onto monster supplements and have a look at the customer reviews on their products.
But what do I do if I start to gain body fat!? A small increase in body fat can be expected.
If the fat gain starts to become excessive simply cut back on your calorificintake.
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