gain lean muscle

Gaining good lean muscle can sometimes be a hassle; some people feel like they just can’t do it. Well, let’s take a look at the nutrition required to do this.

In short, to build muscle mass you need large amounts of protein, carbohydrates, and fat. All of these nutrients play very important roles in gaining lean muscle mass.

Proteins are obviously what our muscles use to rebuild and build new muscle fibers, in a process called hypertrophy, combined with weight lifting. As a general rule of thumb, bodybuilders need an intake of 1.5 g of protein per pound of body weight. This is because our body uses protein for normal bodily functions, such as skin and nail rejuvenation. So you need more than ‘Joe Bloggs’ in the future. There are many forms of protein, but whey and casein are the two you want to know about. Whey is a fast-digesting protein that will hit your bloodstream very quickly, making it ideal to take first thing in the morning and right after your workout. It keeps protein synthesis levels high, but not for as long. Casein is a very slow digesting protein, which is perfect just before bed. Therefore, it is recommended that during the day you want a mix of Whey and Casein to get the best of both worlds.

Carbohydrates are always a fun topic, most are afraid of them, while the wise adore them. You simply cannot maximize your full potential as a bodybuilder without them. For most of your intake, you want low-GI carbohydrates found primarily in whole-grain pasta, rice, and oatmeal. This will minimize body fat gains, while pushing energy levels to the max for the gym. Many don’t know it, but most of our energy comes from these slow-digesting carbs while lifting weights, so getting enough of them is vital. There are two times of the day when we are grateful for high GI carbohydrates, like sugars. This is first thing in the morning and right after training. In short, when we wake up after an 8-hour fast, our body is in a catabolic state, where it begins to use up our hard-earned muscle for energy. By giving you a shot of high GI carbs, we counteract that and they are digested very quickly and used for fuel, not stored as fat. This is the same thing right after training. There are some brilliant supplements designed for post-workout, with high levels of protein and sugar carbs. The amount of carbohydrates to consume while gaining weight should be in the region of 2 g per pound of body weight, day and night.

Fats are probably the most misunderstood nutrient of all. People associate them as unhealthy, useless and painful. You could not be more wrong. This association comes from saturated fats, as this is what we don’t want. But unsaturated fat is essential. It keeps our minds sane; it is a valuable source of energy with 1 g of fat equivalent to around 9 calories. The best thing, though, is that it slows down your body’s ability to absorb calories, which means there’s less chance of all the carbs and calories you eat turning into body fat. Therefore, it has a great use for gaining lean muscle mass.

Combine these nutrients to form a high calorie diet and watch your muscle gains skyrocket.

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