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Basic Muscle Building Nutrition

One pound of dry muscle (muscle - water/glycogen content) contains just 1800 calories. As a beginner, you should expect to gain 1-2 pounds of dry muscle per month. If done correctly, your total weight gain will approximately consist of 1-2 pounds of dry muscle, about 1-2 pounds of water and glycogen, and 1/2 - 1 pounds of fat. The 2 pounds of muscle and one pound of fat require approximately (1800*2+3500) = (8900)/30 = 300 calories extra each day. If you find you are gaining more than 5 pounds a month (after the first initial stage of training, that first 3 months as a complete beginner), or you see too much fat gain, reduce calories accordingly.

However, if you are a "hard gainer", you will need to slowly raise your calories by 200 per week until you see gains of about 1 pound per week on average.

This article will discuss nutrition choices to help you reach your goals.



Important Nutrition Principles

There are some nutrition considerations that are the same whether you are trying to diet or gain muscle. These basic principles are:

  • Eat protein, carbohydrates and fats with each meal (fats do not need to be taken with the post workout meal although not an issue). This will help ensure you get enough of each nutrient. As well, spreading out protein and carbohydrate consumption keeps a steady supply available for your muscles and provides you with energy.
  • Drink plenty of water. High protein intake creates a need for higher water intake. Also, creatine usage requires more water. Your aim should be around 1.5 to 2 gallons a day of water. If you drink much less than that, raise it slowly, eg. an extra quart (32 fl oz) every 3 days.
  • Eat foods of nutritional value. Eg. don't rely on junk food plus vitamin pills to sustain your health. A healthy individual is in the gym more often, and making more gains. This means you want your diet to revolve around healthy foods. Of course, the occasional treat is okay.

Eating for Mass Gain

There are some things that can make it easier to get in enough calories for mass gains:

  • Choose calorically dense foods, ie. foods that have lots of calories per serving size. Ie. it's easier to gain off of steaks and potatoes than salads and soups.
  • Eat lots of complex carbohydrates as these are less filling than fibrous carbohydrates. For example - pasta, whole wheat bread, russet potatoes, and cereals.
  • Don't be afraid to drink your calories. Incorporate milk, juice (watch your total sugar amount though), and protein shakes. Gainer shakes are possibilities for real hard gainers (but they are high in sugar or maltodextrin, which acts as sugar, so don't overuse).
  • Don't be afraid to eat fats. Fat is calorically dense, with 9 calories per gram, compared to carbohydrates 4 calories per gram. Putting peanut butter in shakes, and having low fat (instead of fat free) dairy, having whole eggs, as well as cooking with oils, can help you get in calories.



 

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