This article should be considered Part 2 with the first part “Beginning Resistance Training. In this article, we will look at the basics of nutrition as it relates to the beginning bodybuilder/fitness enthusiast/resistance trainer. Will there be a Part 3 that covers supplements? You bet! In the meantime, let’s jump right into Beginning Nutrition!
Macronutrients Defined
Macronutrients are nutrients we need in large amounts. In contrast, micro-nutrients are vitamins and minerals – micro meaning we need these in small amounts. Both types of nutrients perform specific functions in the body but interact with other nutrients to carry out those functions.
Good nutritional results come from the correct timing and intake of protein, carbohydrates, and fats is one of the main keys to progress. Some might say nutrition makes up as much as 80% of your success.
Protein
Let’s start with protein, the most important macronutrient of all. (1)
The word “protein” was named by the Dutch chemist Geradus Mulder in 1838. It comes from the Greek word “protos” which means “of prime importance”. Protein is a major body component. In terms of bodybuilding, protein is used by the body to build, repair, and maintain muscle tissue. It’s made up of amino acids, commonly called the “building blocks of protein”. There are approximately 20 amino acids. Of these, 9 are called essential because the body can’t make them, so they must be supplied by the diet. Literally thousands of amino acid sequences, or chains, are continually required to perform thousands of bodily functions daily. Each one has a specific function determined by its amino acid combination.
Protein Intake
That’s why protein and the proper timing of protein from food and supplements is important, despite some current thinking to the contrary. Lack of adequate protein, and your body will break down muscle tissue to help meet its daily protein needs. Most modern authorities agree that at least 1 to 11/2 grams of protein per lb. of body weight is ideal for muscle growth. I typically stay with 1.5 grams per pound. So, if you weigh 150 lbs., your protein intake becomes 225 grams per day which is 37 grams per meal over 6 meals.
Protein Timing
The timing of protein is the key to staying in an anabolic state. You should take in protein every 3 – 4 hours. Your protein intake should be evenly divided up throughout the day over the course of 6 small meals as opposed to the noted current thinking that when you eat and how much you eat doesn’t matter. If it doesn’t matter then I’d rather be cautious and put some thought into the timing.
The suggested 6 meals can be 3 main meals and 2-3 high-protein snacks or protein shakes. There are some critical times to take in protein – first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state. Also in the hours surrounding your workout and before bed, because during the night you typically fall into a catabolic state due to lack of food intake.
Nitrogen Balance
Maintaining a consistent protein intake is known as being in a positive nitrogen balance, which means positive protein balance. Nitrogen is one of the most important elements in protein, it is essential to animal life for tissue building. This is the state in which muscle growth is most likely to occur. The other side of the coin is the term negative nitrogen (or, protein) balance. This is a catabolic state that results in muscle loss, as talked about above.
Carbohydrates
Carbohydrates are your body’s preferred fuel source – this includes your muscles. Once ingested, they are turned into glucose, which, among other things, fuels muscular contractions, and glycogen, which is stored in the muscles and liver for future use. Without enough stored carbohydrates, or glycogen in the muscles, they’ll take on a flat appearance and you’ll lack the energy to train hard. (2)
Types Of Carbohydrates
There are two basic types of carbs, sugary or simple carbs, and complex, slower-burning carbs. The average person and many bodybuilders need to understand the hormonal impact of too much sugar taken in throughout the day. Sugar directly impacts insulin, which can directly impact fat storage even though it’s a potent and important natural anabolic hormone.
Carbohydrates = Energy
As noted, carbohydrates are the body’s main energy source. An important point to be made here is the developing trend among many manufacturers claiming protein provides energy. In some cases, the claim is that it provides instant energy. This is 100% false. Protein is only used for energy needs in the complete absence of carbohydrates and fats.
Correct Carbohydrate Timing
For bodybuilders, the thing to remember about carbs is that your intake of simple carbs needs to be concentrated around two key times of the day: first thing in the morning and the hours surrounding the workout with a heavy emphasis on your post-workout nutrition.
Carbohydrate Intake
So we know how much protein to take in, what about carb intake? When training for mass, you should take in 2 -3 grams per lb. of body weight. Carbohydrates are an adjustable macronutrient due to their potential contribution to fat gain. Depending on your metabolism and current body fat %, carb intake should be cycled, even when gaining mass.
Carb Cycling & Muscle Mass
Gaining muscle with minimal fat gain is possible if you cycle carbs. I suggest a higher carb intake on training days, followed by a more medium intake on off days. Those with fast metabolisms should start right at 3 grams per pound of body weight. Using our 150 lb. male from the protein example above, this means 450 grams per day. This equals 75 grams per meal. This should be adjustable, however, with a drop to 40 grams per meal on off days. This would mean a daily total of 240 grams per day.
This approach provides plenty of workout energy while allowing glycogen stores to be replenished after training and prevents fat gain because you adjust carb needs to your energy needs. The beauty of this is, you can adjust carb intake based on results – getting a little fat around the waist? Cut carbs by 10% and see what happens. You can even adjust lower if you need to but adjust to low and you’ll impact muscle gains.
If you have a high percentage of body fat, or a slower metabolism, start with 1.5 grams per lb. of body weight. As long as your carb intake doesn’t overwhelm your energy needs and you adjust as discussed, you do not have to worry about fat gains from carbohydrates.
Fats
At 9 calories per gram as opposed to 4 calories per gram for protein and carbs, fats are the most energy-dense macronutrient. It’s essential for the proper functioning of the body. Also, fat helps the body absorb and transport vitamins A, D, E, and K. (3)
Saturated
Found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork, and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel, and vegetable shortening. These are the biggest dietary causes of high LDL levels (“bad cholesterol”).
Polyunsaturated
Found in things like corn, soybeans, safflower, and sunflower oils, and some fish oils. This type of fat may help lower total cholesterol. Since this includes good cholesterol, intake of this type of fat should be limited.
Essential Fatty Acids
Essential fatty acids (EFAs) are a type of polyunsaturated fat that cannot be made by the body. These are the Omega 3’s (EPA, DHA, and ALA). Also Omega 6 (linoleic acid), and 9 (oleic acid). They are important for controlling inflammation, blood clotting, and brain development.
Monounsaturated
This is found in vegetable and nut oils, such as olive, peanut, and canola. They can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol.
Trans Fat
These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening.
Fat intake should be kept at around 20% of total calories.
How Many Calories Per Day?
So, given the individual gram totals of protein and carbs and the fat % given above, what does this work out to be in terms of daily calories? Before we do that, let’s look at exactly what a calorie is: The production of energy in the body is measured in calories. The calorie content of a food is determined by measuring the amount of heat produced by that food in a laboratory device called a calorimeter. (4)
OK, we see what a calorie is, how do we calculate our daily requirement? While there are various calculations you can use, the easiest approach is to simply take the gram totals suggested above as follows:
Calories From Protein
225 x 4 calories per gram = 900 calories per day or 150 calories per meal over 6 meals.
Calories From Carbohydrates
Carbohydrates: 450 x 4 calories per gram = 1800 calories per day or 300 calories per meal on training days, 240 x 4 calories per gram on off days = 960 calories per day or 160 calories per meal.
Calories From Fat
Fat intake should be from healthy sources and should also be around 20% of total calories as suggested above and is calculated like this: 900 protein calories + 1800 carb calories = 2700 calories *20% = 3240 total calories per day or 540 calories per meal. This is the high end, on medium carb days, that number will drop.
So, to recap, this approach to total calories is easy, quick, and adjustable.
Example Food Lists
Now, let’s look at a sample food list for each macronutrient:
Protein
Lean beef, chicken, turkey, fish, low-fat dairy, and protein powders.
Carbohydrates
Whole grains, oatmeal, brown rice, yams, and quinoa. Simple carbs include fruit such as bananas, pears, apples, oranges. Low-fat dairy such as yogurt but sugar content needs to be 7 grams or less for one serving. Also, sweet potatoes.
Any carb serving you might consider eating should be at least 60% complex carbs to 40% – or less- simple carbs. A great example of this would be a protein bar.
Fats
Flaxseed, sunflower seeds, canola oil, olive oil, almonds, and peanuts. Fats to avoid: processed vegetable oils. Fats to limit: butter, saturated fats.
Using A Diet Journal
It makes a lot of sense to keep a journal of how much protein, carb, and fat grams you eat every day, the time eaten, and your total calorie intake. If you’re serious about building muscle, why guess at the amount of calories and grams of protein, etc.? You don’t make gains by guessing. This allows you to detail the results from different calorie and macronutrient totals.
In Conclusion
In this article, we took a reasonably detailed look at bodybuilding (or resistance training) nutrition. The next step is supplements. There’s a lot of ground to cover, making that the next article in this series. In the meantime, feel free to stop by illpumpyouup.com and see everything we have to offer!
References:
- https://www.ncbi.nlm.nih.gov/books/NBK26911/
- Carbohydrates in the Diet | Oklahoma State University (okstate.edu)
- Calder P. C. (2015). Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN. Journal of parenteral and enteral nutrition, 39(1 Suppl), 18S–32S. https://doi.org/10.1177/0148607115595980
- Calder P. C. (2015). Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN. Journal of parenteral and enteral nutrition, 39(1 Suppl), 18S–32S. https://doi.org/10.1177/0148607115595980