Are you considering a fitness competition or muscle building program? If so, meet with one of our dietitians, Courtney Wilson, MS, RDN, to learn how nutrition fits into your plan! Visit Carolyn Bell online
Have you been working hard for weeks maybe even months, eating and training exactly as planned? Wondering why you are not making the muscle gains you want?
You could be making a few common mistakes that are inhibiting your muscle building success.
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- Not Eating Enough Real Food- Do not rely on supplements. You can get all of the nutrients you need from a well-balanced diet. Supplements should only be used to fill in the gaps when needed.
- Not Taking in Enough Calories Daily- Many people cut their calories too low to fuel their workouts. Remember, good nutrition = more strength, and better performance = better gains.
- Lack of Consistency- To make appropriate gains, organization is key. Meals should be scheduled so eating is not sporadic. Organized, scheduled eating can do amazing things to your metabolism.
- Avoiding Fat- Most people believe if you eat fat, you will become fat. This is not necessarily the case. Healthy fats are essential for hormone regulation, testosterone levels, satiety, energy, staying lean, and strength gains. Healthy fat should make up 20% to 30% of calories.
- Not Consuming Enough Protein- Protein is a powerful component of muscle building and muscle repairing. Protein intake should be anywhere from 1 gram per pound to 1.5 grams per pound to be adequate.
- Not Consuming Enough Carbohydrates- Again, many people avoid carbohydrates or even have a fear of consuming too many. Carbohydrates are very important to fuel your workouts and have the necessary energy to make it through the day. Many important body systems must have carbohydrates to function. Carbohydrate intake should be around 2 grams per pound and may go up to 3 grams per pound depending on your activity level and type.
- Missing the Pre & Post Workout “Window”- It is important to pay attention to the muscle building “window”. One hour before a workout, consume 50-60 grams of complex carbs and 20-30 grams of protein. Within 30 minutes after a workout, consume 50 grams of simple carbs and 40 grams of fast acting protein.
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If any of these mistakes could be occurring, re-evaluate your nutrition plan. Make adjustments where it is necessary. Remember, nutrition is 80% of the equation when it comes to making gains and reaching fitness goals.
Courtney Wilson MS, RDN
