For those who want to increase muscle mass, increasing protein intake and doing intense physical activity in the gym is not enough. Here is the advice of the expert dietitian specialized in sports preparation Susan Bowerman.
Essential nutrients for building muscle mass
Many men who are trying to build muscle also want to lose fat, but sometimes they use conflicting approaches: They consume large amounts of protein, which, when combined with strength training, should lead to an increase in lean mass. At the same time, they restrict their calorie intake too much in an attempt to “dry out” their physique.
This can be a problem. If you restrict your calories too much, some of the protein you consume will be burned for energy instead of being used to build muscle. So, to build muscle, you need to make sure you’re eating enough calories to support your activity and also ensuring you’re getting a balanced nutrient intake.
Carbohydrates
Many bodybuilders think of carbohydrates as the enemy, and that can be a mistake. While highly refined carbohydrates and sweets aren’t very good for your body, the “good” carbs found in whole grains, beans, fruits, and vegetables help fuel your activity, including muscle building. Without adequate carbohydrates to support your exercise, some of the protein you consume may be burned by your body as fuel. So to avoid wasting energy unnecessarily, make sure you include enough quality carbohydrates in your diet.
Fat
Athletes sometimes underestimate dietary fat. Like carbohydrates, fat often gets a bad rap, unfairly. Fat, in small amounts and of the right kind, is extremely important. In fact, certain fatty acids, the building blocks of dietary fat, are essential because the body cannot produce them. Fatty acids are a vital structural component of every cell membrane, including muscle cells. The body uses fat to support prolonged, moderate-intensity exercise, exactly the kind of exercise that could be combined with a strength training regimen to build lean muscle and lose fat. Focus on “good” sources like nuts, seeds, fish, olive oil, and avocado.
Protein
Getting the right amount of protein is important for growing and maintaining muscle mass, as is timing. Muscle protein synthesis (MPS) is stimulated by strength training activity, but also by protein intake. This is one reason why strength athletes should try to spread their protein intake fairly evenly across meals and snacks throughout the day. This results in a higher MPS than a more traditional model with low protein in the morning,a little more at lunch and a lot at dinner.
Both plant and animal sources contain the building blocks needed for PMS. Rapidly digestible proteins, such as whey, are high in the amino acid leucine and stimulate PMS; slower digesting proteins, such as casein, can help prolong the PMS process.
That being the case, there is nothing to suggest that “fast” proteins are better than “slow” proteins or vice versa. Much more important is knowing that protein needs can be met with both plant and animal sources. With careful planning and attention to total intake levels, even vegetarians and vegans can get enough protein to support muscle growth.
(Susan Bowerman is the senior director of Herbalife Nutrition Training. Susan is a registered dietitian specializing in sports nutrition.)
