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Eating For Mass And Size
By Lanny Schaffer, Ph.D-4885
Eating to gain size and mass is a juggling act between several important nutritional states. Energy balance, or calories in and out, is only one concept. You also need to focus on the acute effects of what you eat on hormones, metabolism and energy storage.
The goal of eating to grow muscle mass is to maximize the muscle gain to fat gain ratio. The worst case eating scenario for someone with these goals is to have high blood levels of carbs, fats and insulin at the same time.
Chronic levels of insulin are harmful to fat loss because they increase the transport of fat into fat cells. If you always have high insulin and high blood fats, your muscles will slow their intake of insulin and excess fat and carbs will end up in your fat cells.
Before you decide to completely remove insulin from your diet, remember that it can also be a very anabolic compound. It's responsible for the carb and amino acid delivery that muscles need for growth and recovery. Different types of nutrient combinations will produce different actions on insulin.
HERE ARE SOME MEAL COMBINATIONS TO AVOID:
* Meals containing many fats and carbohydrates. This is the typical western meal. This is the worst possible scenario for an unwanted insulin surge.
*Meals high in carbs alone. Because the liver converts excess carbs into fat, your blood profile will look like you just at a high fat meal when in reality you ate carbs. High carb meals easily promote high blood levels of fat, carbs and insulin too.
COMBINATION MEALS TO EMBRACE:
*Eatings protein with your carbs promotes the type of insulin release you need to build muscle. If you eat some protein with each meal you will remain in a more anabolic state all day long. This meal combination is especially effective as a post workout meal, but you should try to eat some protein with each meal.
*Eat meals containing protein and fat, but minimal carbs. Although it's desirable to remain anabolic and create an insulin spike a few times a day, as well as during the post workout meal, most of your meals should not involve a lot of carbs. This was discussed in relation to insulin spikes and prevention of fat burning. Protein, healthy
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