Our collaborator Nutrisport tells us in this second part of strength training, how to continue training correctly muscle hypertrophy, but this time through nutrition
In the previous post of Muscle volume I / II We talk about factors at the level of muscle tissue and training to promote the increase of muscle mass. Lack of preparation in the volume phases will give inadequate results. In this post, we suggest what changes you should make in your diet to optimize the muscle hypertrophy.
How many more calories should I consume?
The total calories expended per day is conditioned by the resting metabolic rate (Basal metabolic rate), along with calories for daily activities, The calories expended for physical exercise concerned in addition to the calories expended due to the thermogenic effect of physical exercise, and finally, the thermogenic effect of food. The factor resulting from the sum of these gives the maintenance calories.
For a greater volume of Muscle mass, we will need to add extra calories to our food guideline. These calories will go to the synthesis of new muscle mass tissue. However, a marked increase in calories can promote gain of body fat in excess. For this reason, and to optimize the adaptations of our organism, we will look for gradually introduce excess calories. In this way, we will check, according to the training and progress rates, if we are following a correct sur plus caloric.
Approximately a sur plus calorie of 250-500 Kcal per day in men and 100-250 Kcal per day in women would be favorable.
La Testosterone it is affected by the amount of calories in the diet. If we are in the volume phase, we must take into account consuming an adequate amount of calories so that the synthesis of testosterone is not impaired.
Square your MACROS: Carbohydrates, Proteins and Fats.
Not by being in the volume phase we will achieve the desired results by eating a nonsense of calories in the form of food. We must determine the amount of macros in our diet.
The carbohydrates will be our ally for:
- Stimulate anabolic hormones like insulin at the right times.
- Maintain optimal performance during periods of high training loads.
- Promote adaptive training processes and regulate hormonal parameters.
For every gram of glycogen stored in the muscle, it will carry 3 grams of water. So the weight gain may be due to an increase in water and stored muscle glycogen.
In the short term, the increase in muscle volume can be attributed to the increase in energy reserves of muscle glycogen, and not properly to a real hypertrophy.
We will increase the amount of complex carbohydrates of the meals progressively. In this way we will avoid the increase of excessive body fat.
We will adjust the amount of carbohydrates at discharge or loss depending on the days, training, physical activity, etc. Being the carbohydrate intake cyclical, and not closed values.
The composition of dietary fats should be focused on the rrisk reduction de cardiovascular diseasess: favor the presence of polyunsaturated fatty acids (PUFAS) such as omega 3 y omega 6and limitar the intake of saturated y Trans fat.
These authors [see bibliography] observe that some intakes of PUFAs They were associated with greater muscle mass and fat-free mass in the subjects. These results indicate that the composition of fats in our diet affects muscle mass, in addition to cardiovascular risk. In addition, the quality of fats in the diet will favor the maintenance of muscle mass.
The synthesis of the anabolic hormone testosterone is conditioned by the amount of carbohydrates in our diet. Well, low carbohydrate intakes have been linked to reduced testosterone levels. Therefore, it will be convenient to adapt the amount of protein without reaching an excess in the muscle volume phase, 1,6 - 2 grams of protein per Kg of Body Weight per day, and thus also favor the presence of carbohydrates.
A quantity of 20-25 grams of protein per serving, spread over 4-5 shots a day, it would be optimal to achieve maximum anabolic stimulation.
After the night fast we must provide nutrients for our muscles. It includes Whey protein quickly absorbed in your breakfasts to optimize muscle development.
How to distribute meals: Frequency of meals per day.
After performing a well-adapted strength exercise there is a anabolic window that lasts about 24 hours. The stimulus of exercise, if this has been adequate, will leave a mark on our body favoring the processes of anabolism and synthesis. To really make this stimulus effective, the frequency of intake y meals a day they will favor the processes of a) repair of muscle tissue, and in the long run b) the consequent muscle hypertrophy.
To optimize the maintenance of the musculature, maintain that excess MPS (Muscle protein synthesis) above the MPB (Muscle Protein Breakdown or Catabolism of muscle protein). Strength exercise greatly stimulates MPS, but also MPB. To reduce the effect of muscle catabolism (MPB) we must provide a combination of carbohydrates and protein every 3-4 hours. In this way, we will favor muscle recovery processes and also muscle hypertrophy.
On the other hand, the food prior to training must contain a adequate carbohydrate ratio, within the guidelines of the individual diet. The energy of the carbohydrates will serve to maintain a) optimal performance during workouts, and also, b) we will respect the optimal carbohydrate ratio for a meal in volume phase.
Nutritional Strategy: Salty snack rich in carbohydrates and proteins along with healthy fats.
We put the aforementioned into practice and we suggest a snack to introduce mid-morning or mid-afternoon: Smoked Salmon Wrapp with vegetables and black beans.
Salmon Wrapp Recipe
Smoked salmon wrap with vegetables and black beans.
Busy? Everything is organized.
We can have the mixture of vegetables and black beans (seasoned with olive oil and curry or spices to taste) the night before. Cut the vegetables (tomato, onion, parsley, etc.) to taste and mix them with the beans.
To make the wrapp, we will use 1 medium 40-gram pancake from the wheat trade or gluten-free alternative. We will use smoked salmon (or natural grilled or oven according to our preference).
What do we get?
An energy source based on complex carbohydrates that combines a proportion of high biological value protein together with healthy fats.
Nutritional information For: 1 40-gram pancake, 60 grams of smoked salmon + 100 grams of black beans (boiled weight) along with 1 teaspoon of olive oil.
Calories: 365 Kcal.
Proteins: 26 grams.
Total carbohydrates: 55 grams
Total fats: 15 grams.
What sports supplementation products to use in a bulking stage:
It combines a proportion of carbohydrates together with proteins of high biological value to optimize muscle recovery processes.
Increase the Calories of the diet controlling your macros with the MEGA POWER shake.
Get the results you were looking for with Creatine CN 400. Formulated with Creapure, it has an excellent composition free of impurities. Add 1 scoop of Creatine CN 400 to your Whey shake.
It combines an excellent quality of Creatine Monohydrate with other ingredients such as L-Glutamine, Taurine and Lipoic Acid. Include in your shake PRE I train and POST I train a dose of Cellular Creatine: It favors explosiveness and muscular recovery.
Morton RW, McGlory C., Phillips SM et al. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Front Physiology. (2015) 6: 245.
Trexler E, Smith-Ryan A, Norton L. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sport Nutr. 2014; 11: 7.
Gentil P., et al. Nutrition, Pharmacological and Training Strategies Adopted by Six Bodybuilders: Case Report and Critical Review. European Journal of Translational Myology. (2017) Vol 27 (1): 6247.
Stanhope KL et al. Pathways and mechanisms linking dietary components to cardio metabolic disease: thinking beyond calories. Obesity Review (2018).
Welch AA Dietary Fat and fatty acid profile is associated with indices of skeletal muscle mass in women aged 18-79 years. Journal of Nutrition (2014) Vol. 144 (3): 327-34.