Building Muscle Part 2 - Nutrition

Nutrition is so important. Truthfully it is still an area I am working on myself. I am always learning and growing. It can be overwhelming trying to educate yourself, there is so much information out there. So I am going to keep it simple!

In order to build muscle you actually have to eat more calories than you burn. In order to build muscle you can not be in a caloric deficit. Your body needs a little extra energy to convert into muscle.   But you do not want to eat just any calories. Junk is junk no matter what and you can not turn junk into muscle. Consuming too much of anything your body will turn it into fat, but with a balanced diet you can build muscle and be lean at the same time.

Here are 6 tips:

Tip #1- Figure out how many calories a day you need to eat to build lean muscle. You want to shoot for 13-15 calories per pound of body weight. So for 140 lb woman she would aim for 1820 - 2100 calories/day



Tip #2 - Eat all day long -  You want to eat 5 - 6 small meals a day, 2-3 hours apart. This keeps your blood sugar stabilized and keeps you energized throughout the day.






Tip #3 - Control your portions - Eating the correct amount at the correct time is a key factor in making sure your  body gets what it needs when it needs it without going into fatigue, starvation or going overboard and feeling to full.  ,Using measuring cups is a great way to control your portions. Simply measure out your food and eat!

1 Serving of Grains = 1/2 cup

1 Serving of Vegetables = 1 cup

1 Serving of Fruit = 1 cup

1 Serving of Protein = 3/4 cup

1 Serving of Healthy Fats = 1/3 cup

1 Serving of Dressing and Seeds = 2 tablespoons

1 Serving of Healthy Oils and Butters = 1 Tablespoon

And containers like these are amazing you hardly have to think, just fill up the bowl and eat! 

Tip #4- Protein at every meal. Protein helps with the growth and repair of muscles
guiding it during its growth. When active you want to make sure you are getting enough protein in your diet. For an active female trying to build muscle and tone up she wants to aim to eat 1- 1.2 grams of protein per pound of bodyweight. For example a 140 lb woman would consume 140 grams - 168 grams of protein a day. Eggs, chicken, salmon, lean beef, yogurt and protein powders such as CytoSport Muscle Milk, Chocolate, Gluten Free, 2.47 Pound are great sources of protein.

Tip #5 - A little fat can go a long way. If you do not  consume enough healthy fats your body will use protein as its main energy source. Your body won't be able to use the protein to properly repair and build muscle. Consuming enough fat ensures that you and your body will have the energy it needs allowing the protein to do its intended job.Healthy fats should make up to 25% - 35% of your diet. Some great sources of healthy fats are: avocados, nuts and healthy oils such as olive oil coconut oil.



Tip #6 - Drink up! Water is so important in our everyday life. Whether we are wanting to build muscle or just maintain a healthy lifestyle we need to consume water to keep our bodies hydrated to function properly. 70% of our bodies are made from water. Drinking the right amount will increase our strength and prevent injury. To figure out how much water you should drink in a day follow this formula: Your Body Weight X .6 = the amount of water/ day in oz. For example an 14o lb woman would drink 84 ounces of water a day: 140 x .6 = 84
oz of water/day

All of these tips are great no matter what health or fitness goal you may have in mind. Your calorie intake may vary, but in general we all need a proper amount of protein, fats and water daily to function at our best! If you have a personalized goal you would like help with please let me know and fill out a contact form to your right! I would love to help you reach your own goals!