I get asked all the time about what to eat and when to eat it to build quality lean muscle mass. So today I am going to drop some knowledge on you and explain why you are BLOWING IT! And of course, how to fix it.

When it comes to nutritional timing, there is really only one thing you need to know.

YOU MUST BE EATING WITHIN 30 MINUTES OF YOUR TRAINING!

If you aren’t crushing on some carbs and protein right after you work out, you are throwing away a vital opportunity to make lean muscular gains. And we all know why you work so hard in the gym, because it’s the same reason we all do,

to “Get Jacked Brah!”

But really, you are putting in all of your valuable time at the gym to change your body for the positive right?

And one of the most positive thing you could possibly do for your body is build lean muscle mass.

Yes, that goes for you too ladies! Building lean muscle mass is the most effective path towards getting that lean “bikini ready” body you are working for. Building lean muscle doesn’t mean you’re going to get “bulky.”

In fact, getting “bulky” is not an easy thing to do. It requires a very precise diet regiment and an extremely intense training routine, not to mention, it takes time (years in fact). So I want to put your mind at ease to let you know that you aren’t going to get “bulky” by accident.

WHY MUSCLES?

Because they are sexy baby yeah!

And because they support your calorie burning engine day and night. This means, the more muscle mass you have, the more calories you are burning while you sleep.

That’s right, the more lean muscle mass you build, the more calories your body will burn while you’re at rest. This in turn leads to faster and more efficient fat burning and weight control.

To put it into numbers, for every pound of lean muscle you build, your body will burn an extra 50 calories.

With simple math, lets talk about adding 10lbs of muscle mass: 10lbs x 50 calories = 500 extra calories burned a day!

More muscle also means:

  • Increased Strength
  • Reduced Risk Of Injury
  • Better Balance
  • Better Stamina
  • Increased Quality of Life

Imagine what life would look and feel like if you could pack on 10lbs of lean muscle mass……yeah…..hell yeah!

You look good! You feel like a super hero! All of your friends and family ask how you did it…….And you tell them this……

“Coach Joel on IfItFitsMe.com dropped a knowledge bomb on me that changed my life FOREVER!”

First and foremost, let’s look at what you eat after your workout. Most of you will probably say, “Not much, I’m just not hungry then….” or “I drink a protein shake (low carb).”

And I’m here to tell you this is a bad move on your part if you’re trying to pack on lean muscle mass.

When you are done with a training session your body is severely depleted of it’s glycogen and glucose stores. Both of which play a major role in the uptake of vital macro and micro nutrients needed to repair and build new muscle tissues. Using simple carbohydrates and protein post workout will jump start this process and put you on the “Gains Train.”

During your training session, your muscles use up the glucose (readily available energy) and glycogen (stored energy). Once your body has used up all of the glucose and glycogen it has, it begins to secret the hormone cortisol (Stress Hormone). Cortisol has a very catabolic (break down) effect, and it essentially eats up your muscle tissue to break it down into protein and ultimately glucose.

This process is called gluconeogenesis, it produces glucose in your liver from the amino acids from your broken down muscle tissue. The net result is muscle loss.

DAMN! That means, all this time I bust my ass in the gym and don’t eat carbs and protein immediately after, I risk LOSING MUSCLE MASS?!

Yes, that’s what it means. But we are going fix this now by simply crushing on some carbs and protein when we’re done training.

During your training session, your muscles use up the glucose (readily available energy) and glycogen (stored energy). Once your body has used up all of the glucose and glycogen it has, it begins to secret the hormone cortisol (Stress Hormone). Cortisol has a very catabolic (break down) effect, and it essentially eats up your muscle tissue to break it down into protein and ultimately glucose.

This process is called gluconeogenesis, it produces glucose in your liver from the amino acids from your broken down muscle tissue. The net result is muscle loss.

Taking in a high quality whey protein source along with high glycemic (simple) carbohydrates immediately following your training session will prevent gluconeogenesis and also release insulin. Insulin is an anabolic (building) hormone needed to help build new muscle tissue.

How many carbs and protein should I be consuming after I train?

This answer will vary greatly by several factors. It will be based on your fitness goals, sex, age, weight, height, training schedule, etc. (If you want to get your exact numbers, click here to sign up for the most epic nutritional coaching program there ever way).

But what we do know is that you should be taking in approximately 30%-50% of your recommended carb load immediately after you work out. As for protein, you should be consuming a 2:1 ratio of carbs and protein. So if you are consuming 80g of carbs post workout, you should also be taking in 40g of protein. The consumption of Protein and Carbs at this ratio speeds up the absorption rate of the protein and to start the recovery and repair process immediately.

What kind of carbs and Protein should I be taking?

For protein, you should be consuming a straight up, no frills, 100% Whey Protein. I prefer SFH Pure Protein because it is all natural and comes from grass-fed (happy) cows.

Just try avoid garbage protein with 57 different ingredients. Look at ingredients list, look for simplicity, look for terms you can pronounce and spell out if you were in a spelling bee.

When it comes to carbs we want to focus on simple (fast absorbing) high glycemic carbs and avoid slow absorbing complex or low glycemic carbs.

The glycemic Index is a measure of how fast a food raises blood sugar and hence insulin. Post workout we want the fastest route to anabolic town (increase insulin), so we will want to take in high glycemic simple carbs. Low glycemic carbs are certainly not a bad thing (they are actually preferred for all other times of the day besides post workout) and should be a part of your regular dietary intake, but during our 30 minute post workout window of gains we want high glycemic carbs.

High Glycemic Carbs (Fast Absorbing, High Insulin Response):

  • Corn Chips
  • Corn Flakes Cereal
  • Carrots, Corn, Peas
  • Instant Products (Instant Rice, oatmeal, grits)
  • White Bread
  • Candy
  • White Potatoes
  • Puffed Cereal (rice, wheat, corn)
  • Rice Cakes
  • Honey
  • Sugars
  • Karbolyn (Post Workout Carb Powder)
  • Dextrose Powder (Post Workout Carb Powder)

Low Glycemic (Slow Absorbing, Low Insulin Response):

  • Vegetables
  • All-Bran
  • Oats
  • Sweet Potatoes
  • Rice (white or brown)
  • Some Fruits (plums, peaches, apples, oranges, pears grapes, grapefruit)
  • Dairy Products (Ice Cream, Milk, Yogurt)
  • Pasta
  • Legumes
  • Nuts

You will also want to avoid fats during this 30 minute window post workout. Fats will slow down the absorption of the glucose, hence slowing down the very process we are trying to accomplish.

Now that you are armed with the “know how” to build quality muscle, let’s get doing it!

Stop wasting your hard earned muscle at the gym by missing your biggest opportunity to make muscle gains.

If you need help figuring our how many carbs you should be taking in daily to achieve your fitness goals, sign up for our Flexible Diet Coaching program and start living your fitness dream.

Our coach led programs are results based with a money back guarantee, so you have nothing to lose (except some fat), and everything to gain. Email me at joel@ifitfitsme.com if I can answer any questions for.

Now go forth and be excellent!