(2 of 2) Tips on Building Muscle and Reducing Body Fat

First of all, building muscle isn’t just about eating adequate protein.  rn Calorie intake, mainly in the form of carbohydrate plays an equal role by fueling rn muscles for those intense runs, swims and bikes.  Carbohydrate replenishes rn glycogen stores that are relied upon heavily at exercise intensities of 60-75% rn VO2max.  Additionally, muscles need fuel in the form of pure carbohydrate rn to recover from the intense workouts that triathletes engage in.  This rn leads us into the question of total calorie intake.  But, is it more important rn to watch what kinds of foods you eat or how many total calories you eat in a rn day?   The answer is both.  In the first article, I pointed out rn some ways to eat enough protein to meet the needs for muscle building.  rn In this second segment, we look at calorie intake why it’s important to rn watch not only what you eat, but also how much.

It is not as simple as just cutting out a food group to achieve body fat reduction rn or putting a limit on the total daily calorie intake.  Optimal body composition rn requires that we reach a healthy balance of both calories to support muscle rn functions and an appropriate ratio of macronutrients (i.e., carbohydrate, protein rn and fat).   

Nutrition plans must be individualized to the person.  rn Individual factors include weight, age, lean body mass, gender, weight goals, rn fat percentage goals, activity levels and individual tolerance.  The goal rn is an optimal calorie level with an appropriate macronutrient ratio.  Unfortunately, rn this can’t be determined with one nutrition consultation or one plan.  rn The best diet plan is a work in progress that starts out with “best estimate” rn and is adjusted over time to better meet needs.    The following tips rn will get you started in promoting body fat reduction while maintaining muscle rn mass: 
·         Determine what your rn actual calorie needs are by obtaining a Resting Metabolic Rate (RMR).  rn Get measured via an oxygen exchange measurement device such as the MedGem or rn Korr Metacheck.  Otherwise, scientific equations have been developed to rn provide a reasonably good estimate.

·         To the RMR an activity rn and lifestyle factor (.2 – 1.1) must be added.  Then subtract 250-500 rn calories per day to reach an appropriate calorie level deficit.

·         Spread calories out rn into six separate meals/snacks per day.  This will maintain metabolic rate rn by fueling muscles, support recovering muscle tissue and keep those appetite rn urges under control. 

·         Get re-acquainted rn with carbohydrates.  Protein is an inefficient fuel source for moderate rn to intense exercise and recovery from the stress of exercise. Carbohydrate is rn the preferred fuel source for energy, muscle recovery and growth.  Depending rn on goals, carbohydrate should be 40-60% of total calories.

·         Eat mainly complex rn carbs with intact fiber and protein  (e.g., whole grains, beans).  rn This helps increase fiber and protein intake.  Limit sugar intake to immediately rn before, during and after workouts when your body can readily use it. 

·         Avoid saturated fats rn and hydrogenated or trans fats.  Do not be afraid of poly and mono-unsaturated rn fats like those found in olive oil, canola oil, fish, nut and seed oils.  rn I recommend eating fish a couple of times per week, eating a handful of almonds rn every day as a snack and using olive oil and vinegar for salads.

·         Ensure that your protein rn needs are being met.  Endurance athletes need about 1.2-1.4 grams/kg/day rn of protein.  Strength athletes need about 1.6-1.7 grams/kg/day.  Vegetarians rn may need slightly more because of the lower digestibility of the plant proteins. rn

·         Get your body fat rn measured every two months.  Do this to chart your progress and make sure rn you’re losing fat, not muscle.  The most accurate methods are: “underwater rn weighing,” “air displacement plethysmography” and “skinfold rn thickness.”  Measuring skinfold thickness via body fat calipers is rn oftentimes the most practical method and can be accurate and reliable if done rn by an experienced professional.   This article is intended to give basic rn information that is enhanced by further reading and diet diligence for best rn results.  If you have questions or concerns, please feel free to contact rn me at 702-245-7789 or vegasdietitian@earthlink.net.  rn I would be happy to devise a comprehensive program that will best suit your rn needs.                         rn                         rn                         rn                         rn                         rn             Brandon Nichols, rn R.D.