When it comes to optimizing your nutrition for muscle gains, there are a few simple, but extremely important factors you must consider.
You see, although many trainees have achieved great results by simply lifting and eating, they are the exception to the rule.
The majority of trainees who attempt an uncalculated nutrition approach will end up spinning their wheels, hitting plateaus, gaining too much fat, and even potentially damaging their hormone levels.
Despite what you’ve been told, read, or assume…
Hitting plateaus is not inevitable.
Getting fat past a point of being comfortable with your shirt off is not necessary.
And hindering the production of our most important muscle building hormones is not “part of the game”.
Today I am going to give you a very basic formula that you can use in order to start packing on lean mass. But first, I want to give you a better understanding as to why this formula works and why others may potentially do more harm than good despite giving you enough protein.
Factors To Consider Include…
Energy Balance: Whether we are consuming enough total calories to gain weight, lose weight, or maintain.
Nitrogen Balance: Whether we are synthesizing more protein than we are breaking down or vice versa.
Anabolic Hormones: Chemical substance produced in the body that controls and regulates the activity of certain cells or organs (i.e. Testosterone).
Energy: Glycogen stores and our ability to perform at our peak.
Macronutrient Breakdown: The ratio of your fats, carbs, and proteins. This is responsible for your overall body composition.
Pretty basic stuff right?
Despite the simplicity, there are typically 1 or more of these factors being completely ignored in most fad diets.
But I’m not here prey on the weak…
I am here to help pack some muscle on to your frame.
One last thing I want to touch on are macronutrients and the rolls they play. This should give you a better understanding as to why these numbers should be in order if you want to optimize muscle gain while minimizing fat storage.
We have once been lead to believe that we needed are more protein than we actually do. In fact, even I at one point recommended as high as 2 grams per pound of bodyweight (which won’t hurt). However, more recent research has shown that the average person only needs about 0.4 grams per pound of bodyweight in protein per day.
Now, obviously the average person is a couch potato and that’s not you.
For the active person, 0.7-0.9 grams of protein per pound of bodyweight (per day) has been shown to be enough to keep us in a positive nitrogen balance. That means that if you are 200 lbs, you could get away with consuming as little as 140 grams of protein per day.