Maximizing Muscle Growth Through Diet

What to Eat to Promote Muscle Growth When Exercising

Jun 1, 2009

The debate still rages, but recent studies show that it is a combination of dietary elements that will maximize muscle growth during and after exercising.

For years the standard answer to the question of what builds muscle was protein. However, now body builders and trainers will tell you that it is the combination of essential amino acids found in complete proteins plus carbohydrates that will stimulate muscle growth.

AMINO ACIDS

The essential building blocks for proteins are amino acids. Our bodies are capable of producing most of what we require, but there are nine amino acids that can only be found through ingesting foods which are high in protein. These additional nine amino acids must be present before our bodies can build muscle tissue. Found in skinless chicken and turkey, lean red meat, soy beans, pork and fish, these foods will supply all nine amino acids. Other foods such as some fruits, nuts and grains provide some, but not all of the additional nine amino acids.

CARBOHYDRATES

Consuming carbohydrates in combination with essential amino acid rich proteins is a good way to enhance muscle growth. When consumed, carbohydrates release insulin which has been shown to decrease muscle breakdown after exercise. When muscle breakdown is slowed or decreased, the muscle can then spend additional energy in growth rather than repair. So the combination of carbohydrates and proteins results in inhibiting the breakdown of muscle all while stimulating muscle growth.

CARBS & PROTEIN

All it takes is about eight to ten ounces of yogurt to combine the required amount of essential amino acids with carbohydrates. The exact formula is 0.045 grams of essential amino acids (protein) plus 0.23 grams of carbohydrates per pound of body weight. This is all that is required to stimulate muscle growth either before or after exercise.

The debate still rages over when to consume this combination of carbohydrates and protein for maximum muscle growth. Some parties advocate eating this snack before exercise, while others suggest post exercise. Nonetheless this combination should be eaten as a snack, and integrated into your daily meal plan. Adequate caloric intake is also important so that the carbohydrates are not immediately consumed for body fuel.

Purchasing expensive protein powders and shakes is not necessary. Additional sources of carbohydrate plus protein snacks include:

Whatever you choose to eat, it is important to ensure a balance of protein with carbohydrates so that you're not ingesting more calories or fats than your body requires.

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