7 Fundamentals of Eating for Muscle Growth | Mass Class

7 Fundamentals of Eating for Muscle Growth | Mass Class



I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
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Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.

But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't.

I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.

Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.

| 7 Fundamentals of Eating for Muscle Growth |
00:37 – Perfecting Your Protein
01:32 – Timing Your Meals
03:10 – Choosing Protein Sources
04:48 – Selecting Smart Carbs
07:19 – Solving The Sodium Dilemma
08:39 – Knowing When to Cheat
09:14 – Avoiding Dietary Pitfalls

Learn the fundamentals of eating for success in Mass Class!
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[Music] my name is Dr Jacob Wilson I'm on the scientific Advisory Board of dized nutrition and I also have a laboratory at the University of Tampa where we specialize in building muscle as well as bodybuilding and how to lose fat and get shredded you name it we can actually look at it I want to bring this for to a new level with the latest that science has to offer [Music] I think bodybuilders should focus on really nutrient-dense Foods foods that have a lot of vitamins you know minerals that are high in fiber these things are really good for not just body bilding but they're good for health obviously if you look at muscle protein is going to be really critical and that's been a lot of my research is protein and amino acids and I think a lot of people when they think about optimizing protein the biggest question is like oh how much protein do I need a single day but really I think my philosophy is that they're going about the wrong way they got to focus on how much protein should I have at each individual meal then how frequently can I consume my meals so basically what what we would say is for you know average 180 lb guy probably around 30 gram of protein 40 gram of protein is going to optimize you know that muscle building response that will obviously go up when you have like a 250 lb guy now what we found though is in between meals Branch chain amino acids will actually keep protein synthesis spiked so what I recommend is having something like four five meals a day Pro and between have snacks with like Branch chain amino acids in between those meals and for those of you guys who are really into body millon nutrition you know that Lucine is the king of branching amino acids you need about 3 G of Lucine for serving so that's actually what 30 to 40 gram of protein is giving you it's giving you at 30 gr of Lucine then you have branching amino acids in between meals and that will maintain protein sensus so once you have your protein figured out then you're talking about your energy and that's going to come from obviously carbohydrates and your fats and it's obviously going to depend on how hard that you're training if someone's training 3 days a week obviously they're not going to need as much energy if some training twice a day you know those carbohydrate needs are going to go up it's important that individuals obviously select out good choices particularly like if they're trying to diet you know if someone's selecting like really really high calor density Foods it's going to be harder to lose fat so that's where someone might select out higher fiber foods and things of that nature but there's such a world of nutrition that you can go into [Music] Dairy will have both protein fats and carbohydrates and so it's how the dairy is prepared how it's strained how it's filtered that will determine whether you're getting a lot of lactose which is the high amount of carbohydrate in there or a lot of fat or just more of the protein for example with with way protein you're filtering out that protein same thing with things like casine so it's a very high quality source of protein that's mixed in with carbs and fats and then how you prepare it will determine what you're getting out of it for bodybuilders in general when they're talking about Dairy they really want to get the protein out of it because we know it's the highest quality that you have and that's where again things like we one thing I'll say about Dairy is studies are showing more and more more servings of dairy people have per day the healthier they are the leaner they are the more muscle they have so it's the perfect source of protein that we know of and then all the animal-based sources for protein are going to be ideal so if it's animal derived it's going to be ideal so if it's not whey or egg based then you're talking about things like lean meats like lean beef lean steak is good it'll make you grow lean chicken you know Turkey things of that nature salmon is excellent It's not just going to be excellent for muscle growth and the high quality of protein but it's going to give you things like omega-3 fatty acids which are also going to help you stay [Music] lean as far as your sources of carbohydrates well the thing about it with bodybuilding is especially if someone is dieting they're going to be hungry so you want things to keep you full but also you want things that are going to fuel your workout you want to think of yourself as like a high performance car you want to fuel your workout ideally and that's going to be with more of the moderate to low glycemic carbohydrates things like oatmeal sweet potatoes Dr John Layman recommends basically that if you're looking at a carb like oh which bread do I select you know which carb do I select you want to always keep your ratio of carbohydrates to fiber at 5 to one it can go lower than that but for example if you have a piece of bread and it says 20 gram of carbs 5 grams of fiber it's four to one that's perfectly in that range but if you have another piece of bread 20 gram of carbs 2 gam of fiber that's 10 to one and what essentially is going to happen is you're going to conk out you won't have the energy to train and you're going to be starving because you're going to be hypoglycemic your blood sugar is going to be low so you won't be able to focus on your training so that's why I recommend selecting things like that out one thing we also know is that the type of carbohydrates and proteins that you select out and fat hats are going to be specific to the time of day so when you're done training it's okay to have a higher amount of carbs it's okay possibly to have a little bit higher glycemic carbs after you train meaning like lower fiber after you train because you replenish your carb stores faster and you're more in a state where you're less likely to store fat but when you wake up in the morning that's a whole different issue one thing that we know is that you can program your metabolism for the entire day in that case you actually want to be more conservative with the carbs and have a little bit higher fat with breakfast so your carbohydrates should be more fibrous in nature it's okay to have a little bit of fat like you know whole eggs as well with breakfast and what we found is that when you do that I'm not saying limit your carbs for the whole day CU a lot of times people will go oh you're saying to limit my carbs the whole day no I'm saying that if you lower your carbs for breakfast and increase the fats and have high amount of proteins you program your metabolism the rest of the day to metabolize fat instead of carb hydrates which means you spare your carb stores and you're leaner at the end of the day and studies are coming out more and more showing [Music] this sodium is obviously you know really controversial topic you know and bodybuilders are always where like oh my God you know like I don't want to hold water really the only time that they're worried about holding water is going to be pre-contest you know and it's always going to depend if someone's doing CrossFit for example they're outside often times in with no air conditioning and they're sweating a lot you know they might lose a liter of fluid they might lose a couple pounds of fluid and with that they're going to lose sodium one thing is this if someone goes and drinks distilled water after they train they'll actually end up peeing out most of what they drunk sodium holds on to that water so it's okay to have things with electrolyt and with sodium if you trained really hard and you sweated a ton it's okay to put some salt on your food it's you don't have to freak out because if you have a little bit extra water doesn't mean that you're storing fat but in reality again hydration is critical going back to the cell swelling Theory we think muscles grow because they swell so if you're dehydrated studies show that cells might actually get smaller that's the opposite effect so I think sodium is important along with your normal hydration needs if you do eat something that's bad you just you have to factor into the entire day doesn't mean that's the end of your life and a lot of body are freak out oh my God I do 5 hours of cardio the next day hey it happened just get back on on your diet you know overall but obviously you know times like special occasions it's Christmas if it's your birthday if if it's a friend's wedding yeah it's okay to have a piece of cake you know what I mean uh just go back on your program after [Music] that I think that people who aren't aware of the science or aware of bodybuilding you know I think bodybuilding is very Advanced bodybuilders are very Advanced they understand a lot of things that General Society don't but if you ask someone in general Society like like oh you know I'm going to lose weight or I want to get my body better and then they cut out like all the meats in their diet and you know all they're eating is you know a bunch of pasta and a bunch of fruit and almost no protein and they think that's healthy right but in reality it's not because you're giving your body a bunch of energy but you're not making your muscles work every time you take in protein your muscles actually have to work to increase protein sensus it drains the muscle of energy so now you can use those carbs to fuel the energy but if you have a bunch of carbs and a low amount of protein you're not in a good spot and I think if you look at our society obesity unfortunately is going up and up and up and overweightness is going up and up and up and in kids as well one takeaway with nutrition is you got to be consistent with your program so if you start a new diet and like 2 3 days later it's not working like oh my God what's going on honestly bodybuilding is a long process like you see these guys guys on stage it didn't happen in a week right it's years of focus and dedication same thing in nutrition you come up with a game plan you stick to it see how that's working for you what I want is this there's so much misconceptions out there there's so many miss out there I want people to be educated so for more videos and content like this keep coming back to bodybuilding.com I guarantee we're going to have the latest that science has to offer on this sport [Music]

#Fundamentals #Eating #Muscle #Growth #Mass #Class

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