Posted by kathryn in A Balanced Diet, Protein and Q & A Thursday

The first question in this week’s Q & A Thursday is about gaining muscle mass:

I’m a person of slight build, but do a reasonable amount of physical exercise, including some moderate weight training. I am looking to increase my muscle mass but I think my diet may be keeping me back. I was wondering if you could suggest some good foods to promote muscle growth.

To a certain extent your build is dictated by your genes – blame your parents, but if they were thin, then it’s likely you will be as well. It can be quite difficult for a naturally thin person to gain weight and I’m afraid it doesn’t happen overnight. Gaining muscle mass is a process that takes months and years, rather than days and weeks.

If you do want to increase muscle mass, then resistance training is vital. Muscles only grow if they are worked and put under some strain. Aim for two or three sessions per week. It’s important not to train too often, as your muscles need time to recover (and grow!) in between each session.

In terms of diet, when trying to gain muscle mass you need to increase your nutrient intake in general. While protein is important, so are carbohydrates, as they provide energy to the growing muscle.

It’s good to start by checking what you’re currently eating and whether you’re having enough food. Keep a diet diary for a few days, recording everything you eat. You can enter this information into one of the many online kilojoule counters, which will give you an idea of whether you’re eating enough for your height and weight.

Then you need to start increasing your food intake slightly. Don’t go crazy and eat massive amounts of extra food. You want to be eating good quality, nutritious foods and avoiding junk food and high kilojoule snacks. Aim for three good meals and two or three snacks each day. For example:

• breakfast: muesli with skim milk and fruit; or poached egg with toast and tomato
• lunch: salad with fish, egg and a bread roll; tofu stir fry with noodles; sandwich with chicken, avocado and salad
• dinner: grilled fish with potatoes and salad; stir fried beef with lots of vegies and rice
• snacks: fruit, yoghurt, crackers and hummous, skim milk smoothie, nuts and dried fruit

Forget about all the pills, potions and powder – for most people they are a complete waste of money. You’re better off getting your nutrition from actual food.

19 July, 2007