Nutrition for Muscle

Nutrition for Muscle
(note - To converty body weight to kilograms, divide body weight by 2.25)
A. How many calories do you need?
      1. Recommendation 1000-3500 additional Calories/week
      2. Bodybuilders consume 44-50 Cal/kg/day
      3. A high calorie diet is crucial for building muscle
B.  How much protein do you need?
     1. Sedentary person recommendation:.8g/kg/day
     2. Recommendation for building muscle: 1.2g - 1.7g protein/kg/day
     3. Upper recommendation: 1.6 to 1.7g/kg/day
C. How much carbohydrate do you need?
     1. During high intensity exercise carbohydrate is the predominant fuel.
     2. If carb levels are not restored, muscle detraining will result
     3.To adequately replace used carb stores after high intensity exercise, 7-12g/kg of carbs must be    
     consumed over the next 24 hours - which is very hard for most individuals to achieve.
     4. High calorie diets are NECESSARY to achieve 7-12g/kg of carbs intake
     5.  Since to OPTIMALLY build muscle requires high intensity workouts, "carb periodization" is   
       suggested.
     6.  Carb periodization refers to taking in 7-12g/kg/day of carbs after high intensity exercise bouts and 5-           7g/kg/day of carbs prior to easier days of training.
     7. Quality carbs include whole-grain breads, pastas, fruits, granola, cereals & veggies.
D.  How much fat do you need to build muscle?
     1. Fat is an essential nutrient contained in every cell of the body
     2. The recommendation to achieve a fat intake of between 15-35% of the Calories of the diet with focus  
        on mono & poly-unsaturated fat sources.
     3.  When the goal is to build muscle, fat intake will fluctuate with carb intake.
     4. To get optimal levels of fat, carb must be decreased - to get optimal levels of carbs, fat must be decreased (protein is usually kept constant at ~1.7g/kg/day)
     5.  Ther are negative consequences associated with lower levels of fat and lower levels of carb, so to keep levels of fat AND carbs HIGH, periodizatioin techniques are useful. 
     6.  Healthful fat sources include almond butter, canola & olive oil, fish, seeds (supplements as well, including high quality fish oil, & Udo's blen oil)
E.  To periodize a muscle-building diet us the following formulas:
1. Estabilsh total Calorie intake =
     47 Calories x kg of body weight = amount of total calories to build muscle
2. Estabilish protein intake at 1.7g/kg/day =
     1.7g x kg of body weight - Protein/day
3. Estabilish carb cycle of 5-9g/kg/day  (12 is just too difficult and too much food) =
     9g x kg of body weight = carbs - HIGH INTENSITY DAY
     5g x kg of body weight = carbs - LOW INTENSITY DAY
4.  Allow fat to rill in the remaining Calories
       Total Calories - (Protein Calories + Carb Calories)
5. REMEMBER to work with the dietician as we are not RD or LN!

 The simple way of looking at it is to focus on quality carb intake after high intensity workouts and healthful fat intake after low intensity workouts.

F. How do you add CARDIO to a periodized diet?
1. Add Calories - at least 300-500 Calories a day when on a moderate cardio program (150 minutes a week)
2. Since we expend the extra energy, extra energy needs to be restored - this is the main reason why people find it extremely difficult to do cardio and build muscle at the same time (extra Calories must be added to an already very high-Calorie diet)

Kraemer, W. (2004). Fundamentals of resistance training: Progression and exercise prescription.  Medicine & Science in Sports and Exercise.  Volume 36, #4, 674-688. 
Volek, J.S. (2004).  Influence of nutrition on responses to resistance training.  Medicine & Scheince in Sports and Exercise.  Volume 36, #4 689-696.
Kleiner, S.M. (2001). Power Eating (2nd Edition). Human Kinetics Publishers.
Kravitz, L. & Block, P. (2004). Training for Strength: Nutrition for Muscle.  Symposium. 
Manore, M. & thompson, J. (2000). Sport Nutrition for Health & Performance, Human Kinetics Pub.