To continue my series on the “Basics of Muscle Growth,” the next topic I want to discuss is nutrition requirements for building muscle. In general, to build muscle requires two things from a nutritional standpoint. First, you need to ensure that you are in a calorie surplus, and second you need to assure that you are eating enough protein.
In order to build any significant amount of muscle, the body must be in an anabolic state. Anabolism is optimized when you are in a calorie surplus for the simple reason that your body does not have to scavenge for energy sources or metabolic sources (fats/proteins for hormone production, cell repair, enzyme production, etc.) from within the body to the degree it has to when in a calorie deficit. When in a calorie surplus, you are eating enough to provide the body for all of its energy and metabolic needs. Remember, all day long, whether in a calorie surplus or calorie deficit, your body is both breaking down its tissues (i.e. muscle for protein requirements or fat for energy requirements) and building them back up. However, when in a calories surplus, the rate of tissue build-up is greater than tissue breakdown, and as a result you have a net increase in tissue growth (in the form of muscle growth under the proper training stimulus or fat storage if the calorie surplus is simply too great). Additionally, it is important to remember that the process of synthesizing protein in the muscle requires energy and thus extra calories.
In general, advanced and even intermediate level strength trainers or bodybuilders will only grow any significant muscle mass while in a calories surplus. However, there are a number of caveats regarding the need to be in a calorie surplus to build muscle:
· If you are new to training, you can still build muscle in a calorie deficit. The stimulus is so new to the body that it will be forced to adapt. Of course, the rate of growth will not be optimal while in a calories deficit and after a number of months (varies for each individual depending on their individual response to their training) it will no longer be possible.
· If you are not a beginner to training, but have taken a long layoff.
· If you take steroids (the rules of the game are totally different for people on gear).
Generally speaking, for optimal growth you want to eat approximately one gram of protein per pound of bodyweight while in a calorie surplus. Anything more will not lead to an increase in muscle protein synthesis (a.k.a muscle growth), and significantly less will result in a decreased rate of muscle protein synthesis. When dieting, protein requirements actually increase for strength training athletes (about 1.2 grams per pound of body weight), since being in a calories deficit can lead to an increase in muscle protein breakdown and a net loss of muscle protein. However, since we are talking about building muscle while on a bulk, no need to elaborate.
So eating enough calories and enough protein are the two big picture items. If you meet those two requirements, you will get the majority of your potential for muscle growth. However, note that I said majority, not maximum. Remember, your body is a system as a whole, and its overall health and nutrition will have an impact on your ability to optimally build muscle. If you are deficient in essential vitamins and minerals, or essential fats, your body will not be operating optimally, and your workouts, ability to recover from training, and ability to train hard in the gym are likely to be compromised. My recommendation to make sure you are getting enough nutrients (vitamins, mineral, phyto-nutrients, anti-oxidants, essential fats, etc.) is to eat a diet high in food variety and loaded with lots of different fruits and vegetables. These two food groups are typically highest in nutrient density and are great for overall health. Whole grains, legumes, nuts, meat (especially from grass-fed and free range animals), fish, and dairy (especially grass fed, unpasteurized dairy) are also great of course. Avoid making a large portion of your diet consist of junk food or low nutrient-dense food (i.e. white bread). I also recommend not relying upon a multi-vitamin to meet your essential vitamin and mineral needs. Absorption is generally very poor, the vitamins and minerals are not in natural forms, and it is up for debate if there is any benefit of taking a multivitamin at all.
If you have any questions or comments, leave a comment below or send me a personal message! Thanks for reading!
In order to build any significant amount of muscle, the body must be in an anabolic state. Anabolism is optimized when you are in a calorie surplus for the simple reason that your body does not have to scavenge for energy sources or metabolic sources (fats/proteins for hormone production, cell repair, enzyme production, etc.) from within the body to the degree it has to when in a calorie deficit. When in a calorie surplus, you are eating enough to provide the body for all of its energy and metabolic needs. Remember, all day long, whether in a calorie surplus or calorie deficit, your body is both breaking down its tissues (i.e. muscle for protein requirements or fat for energy requirements) and building them back up. However, when in a calories surplus, the rate of tissue build-up is greater than tissue breakdown, and as a result you have a net increase in tissue growth (in the form of muscle growth under the proper training stimulus or fat storage if the calorie surplus is simply too great). Additionally, it is important to remember that the process of synthesizing protein in the muscle requires energy and thus extra calories.
In general, advanced and even intermediate level strength trainers or bodybuilders will only grow any significant muscle mass while in a calories surplus. However, there are a number of caveats regarding the need to be in a calorie surplus to build muscle:
· If you are new to training, you can still build muscle in a calorie deficit. The stimulus is so new to the body that it will be forced to adapt. Of course, the rate of growth will not be optimal while in a calories deficit and after a number of months (varies for each individual depending on their individual response to their training) it will no longer be possible.
· If you are not a beginner to training, but have taken a long layoff.
· If you take steroids (the rules of the game are totally different for people on gear).
Generally speaking, for optimal growth you want to eat approximately one gram of protein per pound of bodyweight while in a calorie surplus. Anything more will not lead to an increase in muscle protein synthesis (a.k.a muscle growth), and significantly less will result in a decreased rate of muscle protein synthesis. When dieting, protein requirements actually increase for strength training athletes (about 1.2 grams per pound of body weight), since being in a calories deficit can lead to an increase in muscle protein breakdown and a net loss of muscle protein. However, since we are talking about building muscle while on a bulk, no need to elaborate.
So eating enough calories and enough protein are the two big picture items. If you meet those two requirements, you will get the majority of your potential for muscle growth. However, note that I said majority, not maximum. Remember, your body is a system as a whole, and its overall health and nutrition will have an impact on your ability to optimally build muscle. If you are deficient in essential vitamins and minerals, or essential fats, your body will not be operating optimally, and your workouts, ability to recover from training, and ability to train hard in the gym are likely to be compromised. My recommendation to make sure you are getting enough nutrients (vitamins, mineral, phyto-nutrients, anti-oxidants, essential fats, etc.) is to eat a diet high in food variety and loaded with lots of different fruits and vegetables. These two food groups are typically highest in nutrient density and are great for overall health. Whole grains, legumes, nuts, meat (especially from grass-fed and free range animals), fish, and dairy (especially grass fed, unpasteurized dairy) are also great of course. Avoid making a large portion of your diet consist of junk food or low nutrient-dense food (i.e. white bread). I also recommend not relying upon a multi-vitamin to meet your essential vitamin and mineral needs. Absorption is generally very poor, the vitamins and minerals are not in natural forms, and it is up for debate if there is any benefit of taking a multivitamin at all.
If you have any questions or comments, leave a comment below or send me a personal message! Thanks for reading!