Protein, carbs, and fat. You know you have to eat them, but what the hell do they do exactly? Here is an analogy to help you learn more about muscle building nutrition. Think of food like fuel for your car. There are many types of qualities, brands, and prices. The food you eat is your body's fuel. The better grade of fuel you give your body, the better your body will look. It will also run more efficiently and effectively. You can control your mood swings and hunger levels by eating high quality foods such as lean proteins, complex carbohydrates, and healthy fats.
Muscle Building Nutrition
All foods can be broken down into 3 categories; protein, carbohydrates, and fats. It is important to know why you do everything, and in this case, why you eat each macronutrient. Here is a simple breakdown of each macronutrient and what they do.
Protein
Muscle building nutrition starts with protein. It simply builds and repairs muscle. It is a necessity to your muscle building goals and you aren't going to grow without an ample amount of protein. "How much protein should I eat?" That is a question often debated but here is my take on it. Some sources of protein include chicken breast, turkey breast, ham, steak, tuna, salmon, and whey protein powders.
Carbohydrates
The 2nd ingredient of muscle building nutrition, carbohydrates are the body's main source of fuel and they simply give you energy. They can be broken down into 2 groups; complex carbohydrates and simple carbohydrates. Complex carbohydrates like vegetables, sweet potatoes, and oatmeal, are full of nutrients and are slower digesting. Simple carbohydrates like fruit and white potatoes are faster digesting. You should eat simple carbohydrates with a high-quality protein source before and after every weight training and cardiovascular training sessions in order to preserve and build as much muscle as humanly possible.
Carbohydrates play an important role in muscle building nutrition. What does that mean? You should never try to eliminate carbohydrates from your diet altogether. Instead, strive to eat the right types of carbohydrates at the right times of day. There aren't too many diets that I don't approve of but when it comes to completely dropping off carbs, that is something I would never recommend.
I did that once and it wasn't fun. I remember going on a walk with one of girlfriends and throughout that walk I felt like I was going to pass out. It's a good thing I didn't because we were a long ways away from home and she would have had to carry my ass all the way back LOL.
Anyway...
Carbohydrates have often been thought of as the "evil" macronutrient. So many people believe that eating carbohydrates after a certain time at night will make you gain fat because your body doesn't process them as well when you are sleeping.
On the other hand, many smart people (like you and me) believe that it doesn't matter when you eat carbohydrates because your body can handle them efficiently at any time of the day. So go ahead. Eat your carbs in the morning, afternoon, and any time in between. Consuming more calories than you burn is how you gain fat, not just by eating carbohydrates later at night. Check out the best way to lose body fat.
Eliminating carbohydrates after a certain time at night is an effective strategy, but not for the reason why many people believe so. If someone is conscious about their diet and eating habits, those excess calories tend to come from carbohydrates, and not from protein and fats. Let's say you stopped eating carbohydrates after 7 PM, and you didn't start eating them again until 7 AM the next day. That means there will only be 12 hours in the day to eat carbohydrates. By not eating carbohydrates later at night, you are limiting the total amount of time available to eat the one macronutrient that tends to be overeaten.
Fats
The last main ingredient of muscle building nutrition. Fats are an essential part of your diet and can be broken down into 2 categories; saturated and unsaturated. Saturated is often referred to as the bad fat while unsaturated is often referred to as the good fat. Compared to protein and carbohydrates, fats are more caloric dense having 9 calories per gram. Just like carbohydrates, never try to eliminate fats from your diet altogether. Fats are required for normal growth and development, they provide energy, they cushion the organs, and absorb vitamins such as A, D, E, and K. Strive to keep your fat intake from 20%-30% of your daily caloric intake.
Whew... that was fun (sarcasm)! Not gonna lie, talking about what each macronutrient does is probably my least favorite topic, but muscle building nutrition is important and you should know why you're eating protein, carbs, and fat. You've got this down, now it's time to move onto the juicy stuff!
Click here to learn all about the 3 worst muscle building mistakes that you are probably making.
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