THE NO BULL GUIDE TO SUSTAINABLE MUSCLE GROWTH (PART II)
3. MICRONUTRIENTS
According to the World Health Organisation (WHO), ‘Micronutrients are vitamins and minerals needed by the body in very small amounts. However, their impact on a body’s health are critical.’
Vitamin D, Vitamin B, Calcium, Salts and Zinc are all examples of micronutrients that the body needs to operate properly and sustainably. Insufficient quantities of micronutrients can compromise immune health, induce fatigue, influence hormone levels, and even contribute to diseases such as heart disease, type 2 diabetes, cancer, and osteoporosis (Tulchinsky, n.d.).
Theoretically, we should be able to obtain all the vitamins and minerals we need through our food, and this is always the preferred option, but often this isn’t the case. If you are unbale to ingest a sufficient number of micronutrients from your diet, supplementation is advisable.
4. NUTRIENT TIMING
Historically, there has been widespread belief in the bodybuilding industry that you had to inhale a protein shake the second you finished your last rep, or your entire session was a waste of time. Now obviously this is a slight exaggeration, but there subsists a strong belief that upon finishing your session, you have to consume a shake or a meal immediately, in order to take advantage of your bodies supposed elevated anabolic state. This period of time following a workout is commonly referred to as the anabolic window, with its importance widely contested.
Although your body does enter into a state of anabolism after strength/resistance training, how quickly you need to consume protein and carbs post session is dependent on your pre workout nutrition. If you had a protein and carbohydrate rich meal prior to training, the scientific evidence shows that an immediate post workout shake holds little benefit. However, if there has been an extended period of time between your pre workout meal and your workout, then a post workout shake that consists of both high GI carbohydrates and protein is advantageous (Aragon & Schoenfeld, 2013).
5. SUPPLEMENTS
Everyone’s favourite (but by far the least important) section of the nutrition pyramid. I mean, who doesn’t love a good sup?! The list of supplements you can purchases is endless, ranging from protein bars and pre workout powders, to BCAA’s and Creatine Monohydrate; it can become pretty confusing to work out which supplements are going to offer you some use, and which ones are a complete waste of your hard earned money.
Useful supplements that will help:
1. Protein powders
2. Creatine Monohydrate
Protein powders are excellent at helping you to reach your daily protein goals, and a protein shake can often be a convenient solution for a quick snack or an on the go breakfast. Regarding Creatine Monohydrate, countless studies have shown that Creatine is effective at boosting strength levels and muscle mass in both trained and untrained individuals (Earnest et al., 1995; Tarnopolsky et al., 1502). Creatine is also incredibly safe and contrary to popular belief does not need to be cycled. 5g per day has shown to be optimal in terms of Creatine consumption, with the time it is consumed largely inconsequential.
Any other supplements that claim to ‘naturally boost testosterone’ or ‘melt away fat’ are a complete waste of tome and should be avoided like the Coronavirus.
THE VERDICT AND KEY TAKEAWAYS
Nutrition is simple, but unfortunately, fake internet gurus and pseudo-science nutritionists have blurred the lines between fact and fiction. When it comes to building muscle, the above has all the basic information you need to build your guns. However, here is a useful check list to make sure you stay on track long term.
Step 1. Make sure you are in a CALORIE SURPLUS. Remember Calories in > Calories out. This is THE MOST IMPORATANT factor.
Step 2. Ensure you are eating adequate HIGH QUALITY PROTEIN (1.2 – 1.8 g/KgBW). Sufficient protein is vital for promoting optimal muscle hypertrophy.
Step 3. Make sure your FOOD IS (TYPICALLY) HIGH QUALITY AND VARIED. This will minizine the likelihood of you having to supplement micronutrients.
Step 4. if you train fasted or there is a long period of time between you eating your pre workout meal and training, utilise a post workout shake that contains protein and High GI carbohydrates. If you have eaten a protein and carb rich meal beforehand, then don’t worry about it.
Step 5. SUPPLEMENTS. Utilise protein shakes to help you reach your daily protein goals, and creatine monohydrate to aid your strength development. Apart from these two, other supplements are only going to make you poorer.
If you follow these 5 nutrition steps, and combine this with a proper resistance training programme, you are on a one way train to Thicc thighs and bulky bi’s.
