9 Basic Rules Of Eating For Muscle Growth

Here are some rules to follow to help you create your own eating plan.

Rule 1: Eat frequently and eat good quality foods

 I would recommend 3-4 meals a day because it is sustainable and there is little benefit for eating more frequently. The myth of “you need to eat more often to speed up your metabolism” has been debunked!

Rule 2:  Choose appropriate Protein sources

I often get asked how much protein should I consume in a single day? However, the question you should be asking is how many meals a day should I be consuming and how much protein should I consume in each meal.

A standard person should be consuming between 25-35 g of protein per meal, 3-5 times a day. There is little evidence suggesting more than 4 is necessary. 3 is still very close to optimal.

Choose high-quality sources of protein and prepare in the right way. Consume quality sources such a dairy and animal-based sources. Eggs provide the highest quality protein as it has the most complete amino acid profile. Salmon is also a great choice as it contains Omega-3 fatty acids.

Rule 3: Try to make sure your intake of leucine is around 2-3g or more during each feeding 

Leucine is an amino acid. It have been shown to increase the rate of repair to damaged muscles by increasing protein synthesis. Without the leucine at 2-3g, protein synthesis will not be maximized. Achieving 2-3g of leucine intake will assure maximum protein synthesis

Rule 4: Consume the appropriate amount of energy 

Your energy requirement will depend on how often you train,how much lean body mass you have and also the small amount of activity you perform during the day such as walking or work. If you have not gained or lost weight recently then you are probably consuming the appropriate amount of calories you require.

If you require help figuring out exactly how much energy you require or a structure that is suitable for you, have a look at the nutrition coaching program where you get personalised nutrition plus coaching.

Rule 5: Select appropriate carbohydrates

Carbohydrates will provide you with the fuel you need to sustain your energy. Unprocessed carbohydrates will provide a slower release of energy due to the Fibre content and longer more complex carbohydrate structures. Natural carbohydrate sources will increase the satiety effect; meaning you will feel fuller for longer. The fiber will also decrease the blood sugar spike you get from ingesting the carbohydrates.

A good carb/fiber ratio is 5/1, ie. 20g of carbohydrates with 4g of fiber. Foods with a ratio of 10/1 or higher will not provide the same sustained energy effects

For more info, check out this post on carbohydrates on Instagram

Rule 6: Plenty of Micronutrients

When your body is trying to get stronger and pack on muscle, you want to assure you are having an abundance of micronutrients. They help with many cellular processes including energy levels and also recovery/repair.

Rule 7: Knowing how to cheat

When you consume too much food in one meal, it is not the end of the world. Get back on your eating plan. You do not need to go for a 3-hour run to burn off all those calories. Consistency is the main thing. Learning how to visually size up your meals is also a great idea!

Rule 8: Avoid the dietary pitfalls

Stop listening to fads and celebrity fitness trends. Be able to identify products that are disguised as healthy foods. The basics of good nutrition have not changed for many years. Find yourself a good eating plan and stick to it for a prolonged period of time and see the results.

Rule 9: Eating for muscle is a long term journey

Building muscle and losing fat are both long processes. It can take months or years of focus and dedication to get the results you want. Keep educating yourself and TRUST THE PROCESS!