As we start to get out and about this spring, many of us have health goals so we are ready for summer! Building muscle, increasing energy levels and get leaner are three common goals. Here are a few tips to help you get started.
Build Muscle
Adequate protein intake is key for muscle growth and repair. 0.3 – 0.5 grams of protein per pound of body weight (~20% of your diet) per day is recommended to maintain and build muscle mass. However, most Americans exceed this amount in their daily intake. Protein sources include: lean meats, low fat dairy products, soy products, eggs, and nuts. Just protein alone will not build muscle, a good resistance training program will complement your good nutrition. Adequate calorie intake is also essential. Consistently consuming too little energy will ‘burn’ lean tissue (muscles). Exactly what we do not want to do. Calories + protein intake + resistance training = increased muscle mass.
Gain Energy…
To have good energy intake throughout the day you must stay close to an energy-balanced state throughout the day by eating small but frequent meals all day. By staying in energy balance you will maintain your metabolic rate (how many calories you burn a day), have a lower body fat, have better glucose tolerance and lower insulin response (meaning less fat storage), have lower stress hormone production, better maintenance of muscle mass and improved physical performance. A key part of energy is carbohydrate intake. A minimum of 50% of your diet should come from carbohydrates. Carbohydrates are the fuel your muscles. Your body needs 150 grams of carbohydrates for full brain function.
Carbs in Moderation…
Complex carbohydrates include: whole wheat bread, whole wheat pasta, brown rice, potatoes and whole grain cereal. Fruits, vegetables and low-fat dairy are also carbohydrates.
How much should I eat per day?
•Complex carbohydrates- 6-18 servings
•Fruit – 5 –7 servings
•Vegetables – 4 + servings
•Low fat dairy products – 3 servings
Decrease Body Fat…
If your goal is to get leaner subtle decreases in daily calorie intake NO MORE THAN 300-500 calories, while maintaining an exercise schedule will maintain muscle mass while decreasing fat mass. There are 3500 calories are in a pound. Therefore, you will lose 0.6 – 1 pound per week. Dramatically lowering calorie intake is counterproductive by restricting the intake of energy which will lower your metabolic rate and put your body into hibernation mode. This will stall your fat loss. Fat is an important part of our diets. It transports vitamins and minerals as well protects our organs. Aim for 20-29% of your diet from fat, predominantly monounsaturated fat such as flaxseed oil or meal, EPA/DHA (salmon, mackerel), olive oil and nuts.
Catherine Kruppa, MS, RD, CSSD, LD
Registered Dietitian
Board Certified Specialist in Sports Dietetics
Certified Wellness Coach
2132 Bissonnet
Houston, TX 77005
281-974-1559
www.adviceforeating.com
https://www.facebook.com/AdviceforEating