The Best Foods to Eat Before and After a Workout: A Nutritionist's Advice

If you're looking to build muscle, you might be wondering how much and what to eat. In this blog post, I'll share some tips and guidelines on eating for muscle gain, based on the latest research and my own experience. how to increase gfr naturally

First of all, let's talk about protein. Protein is the building block of muscle tissue, and it's essential for repairing and growing your muscles after a workout. The amount of protein you need depends on several factors, such as your body weight, activity level, age, and goals. A general recommendation is to consume 0.8–1.2 grams of protein per kilogram of body weight per day, or 0.36–0.54 grams per pound. For example, if you weigh 70 kg (154 lbs), you would need 56–84 grams of protein per day.

However, some studies suggest that higher protein intakes may be beneficial for muscle gain, especially if you're doing resistance training. For instance, one meta-analysis found that consuming 1.6 grams of protein per kilogram of body weight per day (or 0.72 grams per pound) resulted in greater increases in muscle mass and strength than lower amounts. Another study found that consuming 2.2 grams of protein per kilogram of body weight per day (or 1 gram per pound) was optimal for maximizing muscle protein synthesis.

So, how do you get enough protein in your diet? Well, there are many sources of protein to choose from, such as meat, poultry, fish, eggs, dairy, soy, beans, nuts, seeds, and protein supplements. The quality and digestibility of protein vary among these sources, so it's important to include a variety of them in your meals and snacks. A good rule of thumb is to aim for 20–40 grams of protein per serving, or about the size of your palm.

Now let's talk about calories. Calories are the units of energy that your body uses to perform its functions and activities. To gain muscle, you need to consume more calories than you burn, creating a positive energy balance or a caloric surplus. This provides your body with the fuel and resources it needs to build new muscle tissue.

However, eating too many calories can also lead to unwanted fat gain, which can affect your health and appearance. Therefore, it's important to find the right balance between eating enough and not overeating. A general recommendation is to eat 300–500 extra calories per day above your maintenance level. This means the amount of calories you need to maintain your current weight without gaining or losing.

To estimate your maintenance level, you can use online calculators or formulas based on your age, height, weight, sex, and activity level. For example, one popular formula is the Mifflin-St Jeor equation, which calculates your resting metabolic rate (RMR), or the amount of calories you burn at rest. Then you multiply your RMR by an activity factor that reflects how active you are throughout the day. The result is your maintenance level.

For example, if you're a 25-year-old male who weighs 70 kg (154 lbs) and is 175 cm (5'9") tall, your RMR would be:

RMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

RMR = (10 x 70) + (6.25 x 175) - (5 x 25) + 5

RMR = 700 + 1093.75 - 125 + 5

RMR = 1673.75 calories

Then you multiply your RMR by an activity factor that ranges from 1.2 (sedentary) to 1.9 (very active). For example, if you exercise moderately for 3–5 days per week, your activity factor would be 1.55.

Maintenance level = RMR x activity factor

Maintenance level = 1673.75 x 1.55

Maintenance level = 2594 calories

So to gain muscle, you would need to eat about 300–500 extra calories per day above this amount.

Of course, these are just estimates and may vary depending on your individual metabolism and body composition. The best way to monitor your progress is to track your weight and body fat percentage regularly and adjust your calorie intake accordingly.

Finally, let's talk about the quality and timing of your calories. Not all calories are created equal when it comes to muscle gain. You want to make sure that most of your calories come from nutritious foods that provide you with the macronutrients (protein, carbs, and fat),