GAINING LEAN BODY
MASS
Increasing Lean Body
Mass is Important
1. Increases metabolic rate
2. Injury prevention
3. Enhances speed, power, and strength
Building a Smart Nutritional Foundation
Start with healthy and consistent
eating habits:
§
NEVER, EVER skip a meal (Especially
Breakfast!)
§
Eat 3 large meals a day with 2 - 4
snacks in between
§
Limit fried foods
§
Eat whole grain products (pasta, bread,
cereals, crackers...)
§
Limit sweets and food products with
high sugar content
§
Drink a lot of WATER and Fluids
(Minimum 8 cups of water per day)
§
Nutrients should be met primarily
through eating foods, not supplements
Food intake should consist of a balance
between carbohydrates, protein, and fat:
Ø
Carbohydrates: The primary source of
fuel during high intensity, short duration bouts of exercise. Carbohydrates provide energy for basic body
functions, nerve transmissions, and muscular contractions.
Ø
Fats: Provide the body with
a sustained source of energy for extended endurance training. They act as carriers for fat soluble vitamins and supply the body with
essential fatty acids needed for growth and healthy skin.
Ø
Protein: Primary structural
base for all muscle tissue and builds, repairs, and maintains all body
tissue. Assist in the formation of
hormones, enzymes, and antibodies.
Protein is not metabolized as a major source of energy.
What should my plate look like?
§
½ of your plate should be made up of
fruits and vegetables
§
¼ of your plate should be a starch
(potatoes, rice, pasta, breads)
§
¼ of your plate should consist of a lean
protein source (chicken, fish, tuna, turkey, hamburger)
Increasing
Lean Body Mass
§
You must consume more calories than you
burn throughout the day.
§
Eat an additional 400 ? 500 calories
per day by increasing portion sizes and the number of meals a day
§
Extra calories should consist of the
same foods as a balanced diet but in larger quantities. Extra calories should come mostly from
carbohydrates and not exclusively from protein.
Carbohydrates are the most important nutrients for strength building.
§
Include high calorie and nutrient dense
foods (Nutrient Density is a measure
of the nutrients a food provides compared to the calories it provides.)
§
Your goal for solid weight gain should
be 1 pound per week to ensure lean muscle mass and not fat.
§
Work extra hard in the weight room. Intense
strength training will stimulate growth.
§
Allow adequate recovery by properly
refueling the body post-workouts and disciplined sleep habits.
§
Stay HYDRATED!
Nutrient
Dense Foods
