Gaining muscle is something that I’ve had to work hard at my entire life. My genetics simply don’t predispose me toward having tons of muscle mass. So I understand how hard it can be for some people to gain muscle, and I’ve spent lots of time as a nutritionist helping my clients overcome similar challenges.
Even if you’re just concerned about weight loss, adding lean muscle should be a priority in your fitness program. Muscle mass increases your metabolism, and is a key to losing weight and keeping it off.
Here are 3 essential tips for eating to gain lean muscle:
1. Eat 40/30/30. Each meal should contain a ratio of 30%-40% protein, 20-30% Carbohydrates, and 25-35% fat. The proper ratio allows the nutrients to work together in digestion to create stable blood sugar, and maximum absorption of nutrients into the small intestine.
2. Eat every 3-4 hours. This will provide a steady stream of nutrients and stabilize blood sugar throughout the day. Your body needs a steady stream of protein in order to create an anabolic (muscle building) environment.
3. Not all protein is created equal. Complete proteins, like those found in meats, fish, chicken, eggs, soybeans, and quinoa, are more bioavailable than incomplete proteins like those found in most vegetables, beans and grains. Incorporate a high-quality complete protein into each meal to provide the nine amino acids that are essential for adding muscle tissue.
These are basic guidelines for eating to add muscle. Want to know more? Schedule a nutrition consultation and let Advanced Athletics create a diet plan that works for you!