NUTRITIONALLY SPEAKING: Building Lean Muscle Mass 

If you're in the process of trying to build your lean muscle  mass, read on for tips on nutrient timing, types and amounts that should be taken into consideration.

First, take note of the growing trend of Pre-Workout nutrition. The fact is, it's not just a trend, but a research backed fact that muscles can benefit almost twice as much from a pre-workout nutritional blast as compared to a post-workout supplementation alone. Why? It has to do with the "window of opportunity" if you will, when your body sets up for optimal repair and growth phase. Workouts break down muscles. Nutrition and rest phases build it back up to create mass.  

So, 1 to 2 hours before your workout, "pre-plenish" your muscles glycogen stores with high carbohydrate and protein smoothies of fruits and veggies. Keep adequate volumes of water and electrolyes on hand during your workout, and Replenish nutritional stores with protein, carbs and essential fats within 45 minutes to an hour of your workout. Just know that more and more studies show that its not imperative that you chug your shake or inhale your meal while walking out the door of the gym.  

Protein and Amino Acids:  Different sources of proteins stimulate muscle protein synthesis after resistance exercises differently. Wow, huh? Although not all that mind blowing a concept, the impact lies in the minor differences

between amino acids and the digestion rates of the different ingested sources. Recent studies show that the amount of essential amino acids, and specifically leucine, may be important.The most popular of protein supplements generally contain whey, milk, or soy based sources, but the more easily digested rice proteins, which lacks the hard to digest casein (found in milk products) is quickly gaining a foothold, as are the lower-protein, higher omega content flax, almond and peanut protein products. As you may have seen in our last newsletter, I tend to be a stronger proponent of rice proteins due to their hypo-allergenic nature, but if you're looking for a "best option", find a supplement that combines whey, soy, and rice proteins with additional nutrient dense materials. Don't go for those that put out promises of "massive fast weight gain" unless you want massive, fast weight loss as soon as you stop taking them. A gradual increase in your diet and muscle building workout routine will create solid, lean muscle mass that lasts, rather than mass that is created by a puffed up water content the way creatine based products can do.  In the rest of your daily diet, eggs, 2% milk, nuts, beans, lentils, quinoa, tofu, and cheese also provide great nutrition to build lean muscle mass.   

Keep in mind though, contrary to current popular belief, you don't need to use high cost, high promise meal supplements to gain muscle mass. It's true that a quality product can help provide the additional protein you looking for, but the typical American already gets enough protein in their diet. The difference is only created in athletes who are actively and regularly working out to build muscle mass. These individuals should aim at getting an average of bout 1.6 grams of protein per day for every kilogram of their current body weight. This averages to approximately .5- .73 grams of protein per pound of weight, assuming you follow a rigorous exercise plan for building muscle. If you're a competitive adult athlete or follow an overly intense daily workout routine, bump that number up to .6-.9g/lb.  

Carbs: Carbohydrates have been shown to serve an important purpose; namely, prolonging the stimulation of protein synthesis because of the enhanced insulin release caused during its digestion.  When it comes to the carb intake, there are a few exceptions based on sport type and workout intensity: If your sport requires plyometric, speed and weight training you'll need about 2.5 grams of daily carbs per pound of body weight. Endurance athletes on the other hand, (such as marathon runners and triathletes), need higher amounts- about 3.5-4.5 grams per pound of body weight daily in order to perform and function at their best. If you're a light exerciser, aim for about 200g per day.   

Routine: Last but not least, make sure that you're combining your nutrition with exercise and rest days. If you don't give your muscles a chance to workout, and repair, you're heading toward injury. Most studies show that a combination of essential amino acids, proteins, and carbohydrates pre- and post resistance exercise creates the greatest amounts of lean mass and Type 2 muscle fiber gains.  Remember though, if you're spending your time and money only eating and supplementing without a regular, planned out weight training routine, you'll soon find you're developing a keg around your middle instead of those 6 pack abs your aiming at.