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What do I need to eat to grow muscles?
Bulking up is the focus for many athletes, especially those involved in strength sports. For a gain in muscle mass, the combination of a well designed training program and an energy-rich diet with adequate protein is essential.
Growing Muscles
Muscle growth is influenced by a variety of factors including your genetics, training program and diet. Muscle gains usually occur quickly at the start of a training program and slow down over time. Many athletes want to increase muscle mass while simultaneously reducing body fat. This is not achievable for most people, as one goal requires an increase in energy intake and the other requires a reduction in energy intake.
Increase Energy Intake
To gain muscle mass effectively a positive energy balance of 2000-4000kJ per day is required. To achieve this, a general increase in dietary intake is needed, however, this does not mean athletes should consume high-fat, nutrient poor foods. The extra energy intake should focus on carbohydrate to fuel muscles during training and stimulate growth.
Tips for Increasing Energy Intake
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Increase the number of times you eat. Plan 5-6 meals and snacks per day. It’ s easier to eat more frequently than increase the size of existing meals.
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Use energy dense drinks - juices, smoothies, milkshakes, sports drinks and cordial. Skim milk powder can be added to milk drinks for a protein and energy boost. |
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Try compact carbohydrate rich snacks such as cereal bars, muffins, yoghurt or scones |
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Add sugar, jam, honey and syrups to nutrient rich foods to boost the carbohydrate content |
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Moderate high fibre foods - replace whole grain foods with refined ‘ white’ choices, which are less bulky and won’ t fill you up as quickly. |
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Plan ahead - have snacks on hand at every eating opportunity. Portable snacks include muesli or breakfast bars and fresh fruit. |
What about Protein?
Although resistance training athletes require more protein, the higher intake of food generally ensures adequate protein, usually well above requirements. Excess protein will be oxidised as an energy source and may be stored as body fat.
The timing of protein intake is now considered as important as the amount. A small amount of protein included in each meal and snack throughout the day may help to optimise muscle gain. Eating a carbohydrate-rich, moderate protein snack before or after training may further enhance muscle building promoted by strength training.
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