Your diet will depend on your goals, whether you are trying to lose weight or to build muscle. This is because they are opposing processes, so the way you eat will be different. Your Coquitlam personal trainer or nutritionist can help you to understand the metabolic effects and to develop a program personalized to you. |
Weight loss depends on consuming fewer calories than you expend. Exercise helps to burn calories and to reduce loss of muscle. Increasing muscle mass, on the other hand, requires you to take in more calories than you burn. Resistance exercise ensures that the weight you gain is muscle, not fat.
For muscle building, you need to consume lots of protein, because the amino acids it contains are the raw material your body will use to grow your muscles.No matter how much hard work you put in lifting weights at your Coquitlam fitness centre, if you aren’t consuming enough calories and enough protein, you won’t build muscle.
You should aim to consume 18 calories for every pound of your body weight. So a 175 pound person would need to consume between 2800 and 3500 calories per day. Eating more frequently, six to eight times a day, is helpful in ensuring that you’re taking in enough calories. This has the added benefit of keeping your blood sugar levels steady and your energy level high.
The most important meal of the day is the one you consume after your workout. You should eat a large meal within an hour after your workout which is high in both protein and carbohydrate. This will replenish your energy stores and keep your metabolism revved.
Don’t get too hung up on counting down to the last calorie. Once you have a general idea how many calories are in the foods and portions you eat, you’ll be able to eyeball it pretty well. Pay attention to your results: if you aren’t gaining muscle weight, you need to eat more.
Consume at least 1 gram of protein for every pound of body weight.High-quality sources of protein include eggs, lean poultry, fish, beans and legumes. Using a protein powder is another way to add more protein to your day. You can mix it into water or juice, or try adding it to foods like yogurt or pancakes.You can have lean cuts of red meat once or twice a week, but not more because the amount of saturated fat is too high.
As you boost your protein intake, don’t neglect your carbs and healthy fats. You should still be eating a balanced diet to keep you healthy and strong. The ratio of 25 percent protein, 55 percent carbs, and 20 percent fats holds true whether you are eating to build muscle or lose fat. The difference is in the number of calories consumed.
A smart nutrition and exercise plan is key to getting the muscle building results you want. Your Coquitlam personal trainer can help you with advice and support.
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