YMCA Healthy Living Magazine, powered by n4 food and health SPRING 2019 | Page 14

KATE BENNETT, APD & EP
Kate is a dietitian and exercise physiologist based in Sydney. She loves working with clients to
help them achieve their health goal through practical tips and evidence-based advice. Kate also
loves exercising herself and spending time outdoors with her family. www.kbnutrition.com.au
TRAINING TO BUILD
LEAN BODY MASS
Accredited dietitian and exercise physiologist Kate Bennett
gives us her top training tips for building muscle mass.
‘D
o I just need to train harder to build more
muscle?’ is a question frequently asked
in the fitness industry.
Yes, having a good training program is important,
but nutrition also plays a significant role when
trying to increase lean muscle mass. You can
gain strength by exercising, but to build size you
need to eat more calories.
Muscle hypertrophy or increasing muscle size,
occurs through a muscle breakdown phase
followed by muscle protein synthesis. The
breakdown phase occurs after a training session
– specifically, after a resistance training session.
} } Aim to lift heavier weights for fewer repetitions.
} } Pushing the muscle by lifting heavier weights
causes muscle fibre breakage, which is
repaired during recovery, resulting in larger
and stronger muscles.
} } It is important to complete exercises that
target specific muscles as well as those that
work multiple muscle groups at a time.
} } Complete at least 3 resistance sessions per
week, but don’t overdo it and allow your
muscles enough time to recover between
sessions.
Muscle protein synthesis is the next phase of
muscle hypertrophy, and where what you eat
comes in to play. Protein is the most important
nutrient involved in muscle growth. What type of
protein, the timing of intake, and your total protein
intake all need to be considered when trying to
build muscle.
} } To build muscle or lean tissue, you need to
increase your overall energy intake. Eating an
extra 500 calories (2000 kilojoules) per day is
often advised, but remember this can’t be
any food, it needs to be good quality food;
protein,
wholegrain
carbohydrates,
vegetables and fruit.
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YMCA HEALTHY LIVING MAGAZINE SPRING 2019
} } Timing the extra energy intake is important to
ensure it is used for muscle gains, rather than
just gaining weight or fat. Having a meal 1-2
hours before a training session will give your
body the energy it needs to work hard
during a training session. This meal should
include both protein and carbohydrates
(e.g. it could be a banana or mango
smoothie with high protein yoghurt, or
a chicken breast and salad sandwich
on wholegrain bread).
} } Peak muscle protein synthesis occurs
within 30 minutes of a resistance
training session, so this is the time
for a recovery snack. Aim for around
20g of good quality protein.
} } Whey protein (derived from dairy
products) is believed to be number
one for stimulating muscle protein
synthesis. This is because whey
protein contains large amounts of the
amino acid leucine, which is vital for
muscle growth. Meat, chicken, eggs,
seafood, yoghurt, milk and cheese
are all excellent sources of whey
protein and, therefore, leucine.
In summary
} } Lift heavier weights for fewer
repetitions during training.
} } Consume
an
additional
500
calories/2092 kilojoules per day with
good quality food.
} } Aim for 4-6 nutritious meals and
snacks per day.
} } Ensure you are well energised for
training with a meal 1-2 hours before,
and a recovery snack or meal within
30 minutes after.
} } Make sure meals and snacks contain
around 20g protein, ideally high
quality protein from sources listed.