Eat Right, Eat Smart!

A proper diet and regular exercise are the two pillars of a healthy lifestyle. If you're new to strength training and building lean muscle mass, one of the most important tools you’ll need to add muscle without fat is following a proper eating regime.  Strength training is one of the single best things you can do for energy and longevity.  But, if you’re not fueling your body correctly, your progress will be slow at best.  It’s important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day.  This will help with muscle synthesis and fat burning.  Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid afternoon.  

Your macro-nutrient intake (protein, carbs and fats) should look something like this:

• 1 – 1.5 grams of protein per pound of body-weight.  Shoot for 25-30 grams of protein (6-8 oz) at eat meal.  Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, shrimp, cottage cheese and Greek yogurt are all great options.
• Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices.  They fuel your body, digest slowly and will be utilized for energy.  
• Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth.
• Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan.  Good fats give you energy and are utilized for fuel not storage.
• All vegetables aid in digestion and give quality fiber to keep your intestinal tract functioning smoothly.  
• Consume at least half your body-weight in water. Avoid sugary drinks and diet sodas.

 If you want to build a muscular physique, you need to eat the proper diet. You can have a cheat meal once a week, but it shouldn’t be a cheat day or weekend.  This will only derail your progress and leave you feeling sluggish.

 Each day you will eat: breakfast, snack, lunch, snack, dinner.

This is my last bulking plan. It may not work perfectly for you, so feel free to eat more, less, or even substitute foods, but keep the emphasis on frequent protein, quality calories, and ample carbohydrates. Try it out, and good luck with your gains!

Meal 1: Breakfast

·       Green tea 
    Oat meal – 1 cup
    Egg white – 4

Meal 2: snacks

·       Almond butter – 1 tbsp
    Egg white – 5 
    Greek yogurt

Meal 3: lunch 

Chicken/ turkey(lean)/fish/beef – 8 oz. (non- veg)
Paneer/ broccoli/kidney beans(veg) 
White rice 
Salad -1 bowl

Meal 4: snacks

·      Almond butter – 1 tbsp
   Egg white – 4
   Tea
   Almonds

Meal 5: Dinner

·         Chicken/ turkey(lean)/fish/beef – 8 oz. (non- veg) 
     Paneer/ broccoli/kidney beans(veg) 
    Fruits

As we all know that protein is an essential nutrient that enables the body to build, repair and maintain its organs, cells and tissues. You can meet your daily protein requirements whether you drink shakes or eat only whole foods, but you won’t necessarily get equal nutrition from both. Shakes contain fewer nutrients but may help you lose weight, while whole foods offer more nutrients, but some may be higher in calories and fat.

You can buy ready-made protein drinks in the supermarket nowadays, but again, you should make sure to check how much sugar they contain.

Is it better to get protein from food?

No matter what your aim is, protein shakes should always be used alongside a balanced diet, rather than to replace real food.

“It’s always better – and usually tastier – to get your protein from food.

“But sometimes that’s just not possible – whether it’s the volume of food required to meet individual requirements or due to dietary restrictions. The more restrictive a diet becomes, such as with a milk allergy or a vegan diet or someone who has a busy schedule and can’t get enough nutrients through food, the harder it can be to meet protein requirements naturally through food, which is where supplements can be beneficial.

“The key thing to remember is the word ‘supplement’. They are meant to supplement a balanced diet – not replace it.”

What is a protein shake?

Fundamentally, shakes consist of whey protein, although casein (milk), soy, egg, hemp, rice, and pea protein powders are also available. 

 

That much is straightforward – but from here, it gets trickier. For a start, there are many misconceptions regarding the shakes. People often mistake them for steroids.

To be clear: protein shakes are not a magic muscle pill. And unlike steroids, they have no direct influence on your hormones. They are purely nutritional. A foodstuff, in other words.

Another source of confusion is the differentiation between a 'mass gainer' and a protein shake. Mass gainers are used as an aid to bulking up. They typically include a large amount of simple carbohydrates that get delivered straight to your muscles.

These serve a purpose after a workout when the muscle's energy is depleted, but use them at the wrong time (as many do) and the end result is fat gain. Protein shakes, by contrast, deliver amino acids to muscle cells, helping them to recover after strenuous workouts.

Should you use protein shakes?

I believe the most important factor to consider when deciding whether or not you need to begin supplementing with whey protein is to remember that it’s just a food supplement. Like all supplements, whey protein is best used as part of your overall health and fitness efforts, which will include planning the correct training phases, training intensity, consistency, adequate rest periods, and, of course, a nutritional program calibrated to your current goals.

In my view, it really all comes down to personal logistics. Protein shakes are a helpful, convenient solution to modern life; they're not a magic wand that will turn your body into a temple overnight.

My advice to the average exerciser would be to consume protein in moderation and if a shake makes it easier for your schedule, then take that route. Seek out the best ones on the market – good quality whey isolate that's low on sugar and preservatives, or a vegan blend for the ultra clean option.

But remember: you don't really need protein shakes. They’ll just make your day a little easier sometimes. 

You have to find what works for you, and not all of these tips will be right for all of you – but they worked for me. I hope you can now see the huge benefit there is to eating this way. The bodybuilding world is still largely clueless of this. I urge you to take advantage of this knowledge! Happy Eating!