One of the cardinal sins that young gym enthusiasts commit is focusing too much on weight lifting but forgetting about their diet habits. If you want to see muscle growth on you then you have to have an eye on the food you eat. It is not just the nutrients in the food you eat, but the time to eat them, and consumption on training and non-training days.
It is no secret that to build muscle gain one has to increase calorie intake. There was an interview of Dwayne “The Rock” Johnson when he was shooting for the movie Hercules. The one question everyone needed an answer for was how an already bulked up celebrity could bulk up even more. His answer was food and training. He used to consume a whopping 5500 calories per day. Compare that with the average calorie intake of an Indian which is just about 1500 calories.
But eating the right food in excess can also be a bane, because then the body will revert to its fat storing process and in the end, you will not get any muscle gain. So remember to eat the right quality food in the right quantity.
For an average built person, the calorie intake for each meal should be around 30-70 grams of proteins and 50-90 grams of carbs. This does not include the post-workout diet. For bigger guys, this measure changes.
The importance of timing
The time you eat plays a major role in developing quality mass and controlling body fats. Breakfast and after training meals are the most important as your muscle need more calories and good nutrients. Breakfast is important as the body needs nourishment after 7-8 hours of sleep, post workouts are important because the muscles are in the repairing process. In short, feed the body at the right time with the right food (the right foods will be covered in another topic). After consuming a large breakfast and a post workout meal, you have to add another meal to your schedule. Replace your evening snacks of chips and samosas with a decent egg or chicken sandwich. And before sleeping drinks a small portion of whey proteins mixed with milk.
As your workout intensity increases, you have to increase the number of meals from four to six. The timing of the meals depends on the hour of the day and your workout time.
Non-workout day food timing
On the days that you are not training, restrain the intake of carbs. Consuming too much carbs on rest days will result in the carbs being converted to body fats. The number of time you eat remains the same, but the protein intake should be more than the carb intake. To put in simple words, the calorie requirement that you need on a workout day is around 20 cal/pound of body weight, and on a rest day is around 13 cal/pound of body weight.
The diet and its timing are important for any positive change in the body, and for detailed information on diet and nutrition as per your body type feel free to contact the trainers and nutritionists at Talwalkars.