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Ask Me Anything: 10 Answers to Your Questions About 20 grams of
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If you have any aspirations of bodybuilding or improving your physique, it all comes down to one thing, NUTRITION!
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Like many other industry experts, I tend to believe that 80% of bodybuilding success is based on Nutrition. 80%! That may seem like a lot, but its the truth, I have seen the results first hand myself on my own journey to greatness. What separates bodybuilders from an average Joe who works out once in awhile is a commitment and dedication to nutrition and diet. Focusing on these things outside of the gym will lead you to success. You are not building muscle in the gym, you are breaking it down, so it can rebuild stronger when you are at home eating quality foods, and getting plenty of rest.
Whereas nutrition is the #1 priority for all bodybuilders, it becomes of utmost importance and criticality when you are a Hard Gainer. A lack of quality calories and deviation from your diet plan can spell disaster for your muscle gains. You don't want that now do you?
Guidelines for Growth:
* Daily intake of 1.5 grams of protein per 1lb of bodyweight (ie. 100lb bodybuilder would need 150 grams of protein per day for muscle growth)
* Daily intake of 3 grams of carbohydrates per 1lb of bodyweight (ie. 100lb bodybuilder would need 300 grams of carbohydrates per day for muscle growth)
* Daily intake of 0.5 grams of fat per 1lb of bodyweight (ie. 100lb bodybuilder would need 50 grams of fat per day for muscle growth)
These amounts should be slowly worked up to over the course of a 14 day period. To obtain this large quantity of calories, 50 grams of carbs Hard Gainers should be eating 5-6 equally spaced meals per day. This means eating smaller sized meals every 2-3 hours. This will ensure optimal absorption of nutrients, and a continual supply of nutrients to repair and rebuild muscle.
I have one question for you. What is your post-workout nutritional regimen?
If you answered "nothing," you are cheating yourself out of results that are rightfully yours. You may be wasting as much as 50% of your effort in the gym by not maximizing your post-workout nutrition!
When you exercise, your body burns carbohydrates for energy and breaks down your muscle tissue (especially if you are weight training).
Immediately after a workout, the body has an enhanced ability to utilize nutrients such as glucose (sugar) and protein (your body's main building blocks) in order to rebuild and recover from your exercise.
What this essentially means is that your body is turbocharged and ready to grow! This period of power lasts for approximately four hours after a workout, hence the name "Four-Hour Window of Opportunity."
Taking in nutrients immediately after exercise helps you to recover faster and feel better after a workout.
This can help you to not only gain muscle faster, but also keep your metabolism fueled so that you lose fat at a faster rate too!
But what happens if you don't eat immediately following a workout? Let me put it this way: it's definitely a situation you want to avoid.
First, your body starts breaking down muscle tissue in undamaged areas of your body in order to get raw materials to help repair the areas you just worked. Over time, this will result in a loss of muscle from your whole body.
Stress hormones in the body (primarily a hormone called cortisol) speed this process along. The stress hormones are produced because working out is a stress on the body - it's a totally natural but results-stopping reaction.
How do you control the effects of cortisol? You eat as soon as you can.
But what do you eat after a workout to maximize your results? Both protein and carbohydrates are important for fast recovery.
Protein - Immediately following a workout (within a few minutes of completion) take in some protein. The easiest and best way to do this is in the form of a protein powder (whey is an excellent choice), though a food source such as milk will do.
Taking protein gives your body something to rebuild with instead of tearing down its own muscle tissue for raw materials.
Do not take protein right before a workout as it will just sit in your gut and possibly cause bloating. Try to get about 30 to 40 grams of protein in as soon as you can after you're done.
Carbohydrates - Take in about 60 to 100 grams of carbohydrates to help the body refuel. Your body is most efficient at rebuilding its carbohydrate stores immediately after a workout. It's important to take advantage of this period.
A few common examples of healthy carbs to take after a workout include juices, fruits, and sports drinks. Examples of protein foods include milk, eggs, poultry, fish, meat, or soy products.
Flavored yogurt is an excellent example of a post-workout snack. It contains carbs, protein and calcium all in one.
Post-Workout Meal - About one hour after your workout, take in a high quality source of protein (as in the examples above) and a good supply of carbohydrates such as grains, potatoes, cereals, etc.
At this time, the body has settled down from the stress of the workout and is looking to rebuild.
If you're looking to get as much from your workouts as you possibly can, you can see that post-workout nutrition is critical. By supplying an ample amount of raw materials right after you're done, you will be preventing the body from breaking itself down in order to recover.
This means more results from the effort you put into your workouts!