University of Birmingham Sport
Ten Top Nutrition Tips For Gaining
Size and Strength
Protein
Protein is the basis of all muscle growth and repair, in
the form of amino acids. For hypertrophy to occur you
must provide your body with adequate protein to help
your muscles to grow. There are 20 amino acids found in
proteins so it’s important to eat a wide range of protein
sources from meat, poultry, fish, dairy, nuts and seeds.
Carbohydrates
Carbohydrates provide the body with energy to function
effectively. Broadly speaking carbohydrates can be split
into two types; simple and complex (or high and low
glycaemic index). Complex carbohydrates will provide
the body with a consistent and sustained source of energy, which is much better for aiding protein synthesis
and fuelling workouts. Examples include wholegrain,
sweet potatoes, brown rice, oats and pasta. Simple carbohydrates (essentially sugars) should be avoided for
the most part as they quickly elevate blood sugar levels
but will cause a ‘crash’ and lack of energy and lethargy as insulin drives the blood sugar
down. They can be consumed post workout however, to help the muscle cells replenish their
energy resources quickly.
Lipids
Lipids, or fats, are essential in a balanced diet. Fats actually
assist in the efficient absorption of proteins and vitamins in
the digestive system, and provide a useful source of energy,
providing as they do over twice the kcalories per gram as
carbohydrates. Essential fatty acids (omega 3 and 6) should
be included in all diets, examples of sources include oily
fish, flaxseed oil and nuts.
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Fibre
Often overlooked, fibre is essential for a healthy diet. It
aids digestion, helps to lower cholesterol and stabilises
blood sugar levels. Good sources of fibre include beans,
lentils, wholegrain and leafy vegetables, although all fruits
and vegetables contain some fibre.
Supplements
Remember that supplements are just that, supplemental. They are
used only to augment a balanced whole food diet, high in macro and
micro nutrients. They are not designed to replace ‘real’ food.
Meals
In order to supply the body with a consistent supply of nutrients
you should break your daily meals into smaller, frequent meals.
Where possible you should aim to eat every 3 hours, including
immediately on waking and a high protein/low carb meal shortly
before sleep.
Total Calorific Intake
In order to grow it is vital to consistently consume a diet higher
in calories than that consumed to merely maintain body tissue.
Simply put :(Calories in > Calories out = Weight gain) In order
to convert ‘weight’ gain to ‘muscle’ gain it is important to eat the
right things.
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‘Cheating’
It is perfectly okay to have a little junk food, or ‘cheat meal’,
every now and again. A takeaway once a week won’t affect
your gains, and will actually give you a metabolic and mental
boost, and is a little more exciting than eating clean 24/7! If you
look at your diet in the context of a week rather than a day a
burger now and again won’t hurt.
Alcohol
Alcohol should be consumed in moderation only. Alcohol
has almost the same calorific value as fat (9kcals / gram)
and is processed first, delaying the absorption of protein
and carbohydrates. Alcohol consumption could also elevate
oestrogen levels, which could prove detrimental to male
trainers.
Water
As the body is made from around 70% water it is important to ensure proper
hydration throughout the day. The recommended daily allowance for water
is 2 litres, however if you train this may be significantly more. Try adding an
extra litre per hour of training as a starting point.
A quick word on consistency. These guidelines should be applied consistently over a sustained
period of time in order to see gains. You won’t turn into Mr Olympia overnight, but over weeks and
months you can add several pounds of quality muscle mass to your frame.
David Whittington
University of Birmingham SPORT
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