If you want to change your body composition, then you will have more lean muscle mass. To do so requires a combination of adequate calorie and nutrient intake with a solid muscle strengthening program.
Here are the nutritional building blocks to encourage muscle gain:
Carbohydrates:
Carbohydrate is the predominant energy source used during a strength training workout.
It is stored as glycogen in the muscles. It is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone, your energy level will drop, and you will run out of fuel to power muscle contractions.
For this reason, athletes doing strength training exercises in the hopes of building lean muscle need to have adequate carbohydrates intake to fuel the workout. Carbohydrate needs vary depending upon the intensity and length of your training sessions. It may seem like a lot, but if you do not consume enough carbs, your body will not recovery properly, leaving you weaker and more prone to early fatigue, decreasing your overall athletic performance. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as your body size.
Proteins:
All athletes need protein after vigorous exercise.
Protein helps repair and rebuild muscle tissue that is broken down during hard-training. Because protein is the base of the building material for muscle tissue, if your strength train or want to increase muscle size, you need to consume more protein than sedentary individuals or non-athletes. Another thing to keep in mind is that your body can only absorb so much protein at one time—no more than 30 grams of protein to be exact. So instead of trying to pound your daily protein intake into one meal, it is best to spread it out across five or six feedings. You can get adequate protein by eating a healthy diet that includes low-fat dairy, eggs, lean meats such as fish and chicken, and a variety of fruits, nuts, and legumes. Some athletes find that a protein drink or bar is another convenient way to increase daily protein intake.
Fats:
Fat is an essential nutrient, and you require a certain amount of it to remain healthy.
The dietary guidelines for Americans recommend that 20%–35% of your total daily calories come from healthy fats, such as olive oil, lean meats and fish, nuts, seeds, and avocados.
Water:
In addition to the regular eight glasses of water every day, you need to drink to replace fluids that are lost during exercise.
To be confident that you are well hydrated before workouts, drink fluids throughout the day and about 1.5 cups to 2.5 cups (or 400 to 600 ml) of water or sports drinks 20-30 minutes before exercise. High-intensity exercise in hot conditions requires 1.5–2 cups (12–16 fluid ounces) of a 6%–8% carbohydrate solution (6–8 grams of carbs for about every 4 fluid ounces of water) every 15-20 minutes. Activities greater than 70 minutes will require more carbohydrates.
If carbohydrates are unable to maintain performance, protein may also be needed. After exercise, replace any further fluid losses with 3 cups of water for every pound lost during exercise. During and after exercise, do not rely on your thirst signal to determine your fluid intake. Eating protein helps build and repair muscles. But carbohydrates stimulate an insulin response. Insulin is the hormone that prepares the muscle cells to absorb the protein.
