How to Build Your Own Muscle Building Diet Plan?
Need a meal plan according to your workout? This article gives you details regarding quality eating plan.
It can be cumbersome task for some new people who come to gym. This will help you know how to create your own diet plan.
This article will include macronutrients, micronutrients, meal timing, meal composition and some sample diet layouts.
This section might seem to be of less importance or rudimentary to many nutritionally apt readers but it is important to know the basics about nutrients and the role they play in building a proper diet plan for individuals.
We living organisms rely on energy or nourishment provided by foods. This nourishment by the food comes in the form of macronutrients which contain energy in form of heat called ‘calories’. These macronutrients basically are proteins, fats and carbohydrates.
Of these macronutrients, proteins & fats are considered “essential” which needs to be taken to carry out vital processes. Carbohydrates are not essential macronutrients but still they are important component of most active individuals.
They are composed of amino acids and plays an important role in muscle development and maintenance as well as many other processes.
Proteins contain 4 calories per gram. They are either complete or incomplete. Complete proteins contain all 9 essential amino acids. Incomplete amino acids lack one or more essential amino acids.
They differ in energy content from carbohydrates and proteins as they contain 9 calories per gram. They are important for cellular integrity and play important roles in cellular mechanisms.
Fatty acids are either in saturated and unsaturated forms. Those who want to shed body fat they demonise saturated fats but they have important role in healthy diet as much as any other nutrient.
Omega-3 fatty acids are all polyunsaturated and found in fresh fish and is important supplement.
It contains 4 calories per gram. They are categorise as either simple or complex. Simple carbohydrates include table sugar, syrup etc. Complex carbohydrates are oats, wheat flour, sweet potatoes.
They are essential for muscle growth.
Determining Energy & Macronutrient Requirements
Since the nature of dieting is relative and every individual has their own goals, it’s impossible to apply pre-set quantities pf macronutrient and calorie demands of all individuals.
One way to calculate energy demand is to first ensure that you eat sufficient amount of proteins.
Once protein needs are set, then shift to carbohydrate demands. Then finally, after both carbohydrates and proteins set, fill the rest need of calories with fats.
For someone with 150lbs of lean body mass on 2500 calorie diet:
- Determine calorie needs
- Set protein intake at 1g/lb of lean body mass
- Carbohydrate intake is set at 2g/lb of body mass
- Total calories from fats and carbohydrates is approximately 1800 calories.
- Leftover intake of calories i.e. 700 calories need to be taken from fats.
Importance of Micronutrients
They are those constituents of food sources that don’t provide calories or energy but are important in performing a range of physiological processes and maintaining an optimum health. These include compounds like vitamins, minerals and various organic acids. Many of these compounds act as antioxidants in humans.
Its cumbersome task to track the micronutrient intake but still they are essential to meet the adequate amounts that are required especially vitamins and minerals, so that there are no deficiencies.
Meal Timing & Frequency
Highest priority on dieting hierarchical plan must be given to meeting the calorie and macronutrient requirements in a day, not the timing of the meal.
This doesn’t mean that there is no importance of timing or frequency of the meal but you must follow a plan which hits the calories requirement. It can be either 2-3 meals in a day spaced further apart or it could be 6-7 meals more frequent feeding throughout the day. Eating all calories in meal or eating every time is not very practical.
It is preferred to take largest meals around the time before the workout i.e. pre workout nutrition.
Many gym goers think that they need to take a lot of proteins before going to gym. But it is not necessary to eat proteins throughout the day.
This is a big issue and there has been a lot of controversy regarding this.
Some believe that fats and carbohydrates must not be ingested at same time with a thinking that all insulin levels might store all the fats you just ate.
But these are all hypothetical things. Ingesting fats and carbohydrates will increase the insulin response and would slow down digestion.
Insulin are important to muscle protein synthesis ingested along with protein.
There is no need to segregate macronutrients.
For most people, complete & balanced meals are most practical and optimal approach.