Nutrition Book, How To Gain Muscle, Weight Trai... High Quality
The exact energy cost of skeletal muscle hypertrophy is not known. Likewise, it is not clear if this energy cost can be met purely from endogenous (i.e., internal fat stores) and/or exogenous sources (i.e., diet). Indeed, there is clear evidence of marked skeletal muscle hypertrophy in response to a novel resistance training stimulus in otherwise healthy, overweight individuals in conjunction with a hypoenergetic, higher protein meal plan (33, 34). While similar concurrent reductions in FM and gains in FFM have been observed in elite and professional athletes following return to sport after an off-season break (35) or injury (36, 37), this response is less evident in highly trained individuals exposed regularly to a resistance training stimulus (38). This raises the possibility that individual nuances may need to be considered, including energy status and training history. Indeed, there is research confirming initial body fat stores influence metabolic response to starvation (39), while individuals with higher FFM and cardiorespiratory fitness gain less FM relative to FFM during isoenergetic, isonitrogenous overfeeding in a sedentary state (40). Preliminary research indicates younger athletes experience more pronounced physique and physical characteristic training adaptations compared to their older peers (41), a trend also even amongst mature professional athletes (38). A better appreciation of these individual nuances may assist with establishing realistic training adaptation aspirations, plus prescription of training and diet interventions to facilitate skeletal muscle hypertrophy.
Nutrition Book, How to Gain Muscle, Weight Trai...
Overfeeding alone is not sufficient to produce favorable body composition changes such that proportionally more FFM is gained than FM. Indeed, while 100 days of energy surplus (totaling 353 MJ) among young lean males resulted in significant individual variation in body composition change, 2 kg of FM were accrued for each 1 kg of lean mass (45). In Leaf and Antonio's summary of overfeeding studies, they also note that predominantly more FM is gained with overfeeding in the absence of resistance training (46). However, it seems unlikely that overfeeding alone would produce meaningful increases in contractile tissue as the initiating event which induces skeletal muscle hypertrophy after maturation is the production of sufficient tension (47) and subsequent mechanotransduction at the muscle fiber level (48). In an exercise or strength and conditioning setting, this stimulus is supplied via progressive resistance training. Other related factors such as the resultant muscle damage, metabolic fatigue, and hormonal response to resistance training are speculated to either correlate with, be additive to, or play a permissive role in training-induced hypertrophy, but are not yet fully understood (49). It is plausible that nutrition could influence some of these factors.
A recent review of studies investigating the combination of a protein focused energy surplus with resistance training have indicated favorable improvements in LBM accretion (46). However, to date few studies have focused on a titrated energy surplus to ascertain the exact energy and nutrient cost of SMM accretion. It seems to the authors that the energy cost of SMM accretion would be accounted for by consideration of several issues. These include the energy stored within muscle tissue, the energy cost of resistance exercise plus any associated post-exercise elevation in metabolism, the energy cost of any subsequent tissue generation, plus it's subsequent metabolic function. The metabolic adjustments that occur in response to an energy surplus also need to be considered. Figure 1 provides an overview of factors contributing to the energy cost of skeletal muscle hypertrophy. An appreciation of the magnitude of these factors would provide greater insight into appropriate energy intake prescription to facilitate quality weight gain i.e., weight gain characterized primarily by gains in FFM.
Given the energy density of fat is effectively double that of carbohydrate and protein, it is logical to consider increasing fat intake when attempting to increase the energy density of a meal plan. Indeed, within hypermetabolic clinical conditions such as cystic fibrosis requiring a high energy intake, increasing fat intake is advocated (119). Fat source may also determine the fate of excess energy, with polyunsaturated fat more likely to promote gains in lean mass compared to saturated fat, which is more likely to result in ectopic and general fat accumulation in normal weight volunteers (120). Evolving evidence suggests omega-3 polyunsaturated fatty acid ingestion enhances the anabolic response to nutritional stimuli and increases muscle mass and function in young and middle-aged males (121), plus older adults (122), respectively, independent of the resistance training stimuli. There are also health benefits to consider in the type of fat consumed. Postprandial fat oxidation is higher after monounsaturated (olive oil) compared to saturated (cream) fat meals (123). Simply substituting saturated fat for unsaturated fat, predominantly as monounsaturated fat, was enough to induce favorable improvements in lipid profile and reductions in fat mass in a small sample of overweight and obese males (124). Whilst interesting, further research is required to determine whether the potential benefits in the type of fat ingested are maintained in an athletic population undergoing resistance training in an energy surplus and whether this influences the quality of weight gain. Until then, international recommendations indicate that active individuals may consume up to 35% of their daily energy intake from dietary fat, with saturated fatty acids not exceeding 10% of total energy intake (114).
This book is not an easy read (it reads as a textbook). However, if you want the most in-depth science behind building muscle, then this is a great resource to add to your library. While it is not a book on nutrition, Brad Schoenfeld shares a full chapter on nutritional biochemistry as it relates to building muscle. You will gain a better understanding of the nutritional requirements for your hypertrophy goals.
Therefore, low-calorie, nutrient dense foods provide a higher return on investment than foods that are high in calories but low in nutrition. Eating a high-calorie, nutrient-poor diet will make any fitness goals a struggle, whether burning fat and losing weight, building muscle, or improving endurance.
While calorie density is very important regarding weight gain and weight loss, nutrient density speaks to our health and the overall nutrition we are getting. Whole plant foods provide the perfect combination of relatively low calorie density with high nutrient quantity, and some foods such as the staples I list a little further down, are kings and queens of the plant-based jungle.
Hi there. I made the switch to vegan about one year ago. I power lift and cross fit so I am interested in gaining muscle. Problem I have with vegan diet is it is impossible to maintain the correct macro ratio. Trying to get the 1 gram of protein per kilo of body weight recommended for muscle gain mean my carbs go through the roof! Simply put, there is no natural way to eat whole food, plant based vegan and maintain the desired macro ratio without resorting to protein supplements. I fully plan to stick with vegan but this conundrum has me wondering how truly natural the vegan diet is for humans. Appreciate any insight.
So let's set the record straight. Just like with weight loss, it's important to gain weight in a healthy way. This is sometimes known as a "clean bulk." Doing a clean bulk means combining strength training and eating nutrient and calorie-dense foods to gain as much "quality" weight, or lean muscle mass, as possible. The nutrients in whole, unprocessed foods will help you build it, and support the rest of your body's systems along the way. Processed foods and empty calories, on the other hand, are more likely to add fat than muscle.
For a full education in quality weight gain and solid eating in general, watch the full "How to Gain Weight" video in the Foundations of Fitness Nutrition course. For tons of tips you can put into action today to see the scale move up, read on!
When you're struggling to gain weight, eating enough food to see the scale go up can be overwhelming. It's tempting to simply grab junk food or fast food to boost your calories, but you have better options. Before you resort to the drive-thru, make a concerted effort to eat more of these specific muscle-building foods, all of which are nutrient-dense and calorie-rich.
To get you started, here are six monster shakes to power your massive gains, from registered nutritionist and competitive powerlifter Paul Salter, MS, RD. Three of them are perfect to drink any time you need some calories, and the other three are ideal for that post-workout period when your muscles are screaming for fuel.
You may think of calorie counting as something people only do for weight loss, but it can be just as important for helping with weight gain, especially if you're not seeing a lot of change in your physique. Sometimes you're just not eating as much as you think you are.
The formula for gaining weight is really pretty simple: The amount of calories you take in has to be larger than the amount of calories you burn. To get a feeling for how many calories you'll need to put on weight, start by using this calculator to determine your total daily energy expenditure (TDEE).
When you use the calculator, it will ask you to choose an activity level that best represents your lifestyle. Be honest! If you say you're very active and you're not, it's not going to help you gain quality muscular weight.
Strength training is essential when weight gain is the goal. On a hormonal and muscular level, there's nothing better to give your body an unmistakable message to grow. Plus, it just makes you hungry!!
When you're working on gaining weight, the most important thing is to make sure you're doing some kind of strength training at least 3-4 days a week without exception. What style you do matters less than doing it consistently. You can gain weight doing bodyweight workouts in your living room if they're sufficiently difficult and you're eating right! But weights and a gym can also be a great tool for weight gain if you have access to them. 041b061a72