When quality enhances quantity…

Just as buildings are made up of steel and concrete, your body, especially the muscular component, is composed of protein and iron. While proper and regular weight training, intensive workouts and enough body rest are of key value in the overall muscle building process, your dietary habits play a vital role in how fast and how much muscle you can really gain efficiently.

It is, however, important to remember that more than the quantity of food, it is the quality of the food that you eat which matters. Eating a healthy, balanced diet is, therefore, essential to keeping yourself fit and fine and building your muscle mass significantly.

Eat protein to build protein
Muscles are made up of protein and need protein to grow. Logically, you should eat more protein to build more muscle. According to an estimate, when you train with weights, you should eat a minimum of 1 gram of protein per pound of your body weight. Based on its natural origin, protein is of two major kinds, i.e. animal protein (High quality protein) and plant protein. To build muscles promptly and prominently, you need to take more animal protein in your diet. For that, you can choose fish (tuna, salmon), skinless chicken and turkey, egg whites (yolks have more fat), lean cuts of meat, and low fat milk products such as skim milk and low fat cheese. Take whatever source you like, just do remember to have protein at every meal.

Alternatively, you can also go for protein supplements rich in amino acids, which are the basic building blocks of proteins.  You can start by drinking a protein shake after a major workout, and continue to add these kinds of resources to your diet.

Eat carbohydrates
Carbohydrates, being an essential source of energy, are critical for your muscle building workouts. They only become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. All you have to do is keep your calorie intake in check and eat carbohydrates in moderate quantities. However, do remember that, all carbohydrates are not equal e.g. sugar and white flour are very high in carbohydrates. Therefore, choose foods like breads, pasta, beans, whole grains, cereals, fruits, and vegetables which contain the needed quantities of carbohydrates.

Observe for meal gaps
You should limit your daily food consumption to frequent small meals instead of fewer large meals. This speeds up your metabolism and burns undesired fat faster. These small, frequent meals also provide enough energy for regular workouts that help to gain muscle mass fast. A difference of three hours between two meals is mostly recommended, constructing 4 to 5 small meals each day. While you can skip a large lunch, never skip a breakfast. Similarly, eating within one hour of completing a workout is essential to make sure your muscles have enough time to repair themselves and grow. Skipping or delaying this meal can cost you a lot.


Supplement your diet
If needed, you can also take dietary supplements to help you achieve your. These supplements will help you stick to your nutrition plan of eating every 2-3 hours. Whey, creatine, arginine and glutamine are just a few products you can use to effectively build muscle mass. A variety of supplements available in your local heath or fitness store contain these ingredients.

Last but not least, a combination of proper weight training, regular work outs and a healthy, balanced protein-rich diet will help you achieve your fitness and muscle gain objectives easily and quickly.

  Dr. Ikram Abidi
M.B.B.S (Dow), RMP, CHSA, PGD