HOW TO BUILD MUSCLE IN THE KITCHEN
JDP Top Trainer and Muscle Building expert Jackson Hinch talks you through how to build muscle in the kitchen.
Building muscle on the whole seems like a simple mathematical endeavour, and the general public seems to think it will happen overnight when they touch a barbell. Unfortunately for those of us in the fitness and physique game trying to build the physique and strength that we want requires muscle, and it’s nowhere near as easy to build as people think.
Training is a give in, but we’re here to examine the nutrition side of things in the muscle building quest.
A simple mathematical equation of calories you consume and absorb vs calories you burn being alive and moving around should dictate whether your bodyweight goes up or down. To build muscle, in most cases, you need a calorie surplus and to have your bodyweight going up gradually yet noticeably so that you know you’re maximising the rate at which you are growing muscle mass. Some fat mass will always accompany muscle growth, you can’t direct all your extra calories to muscle size unfortunately, but we can do a bit of number crunching and minimize fat gain.
Here’s the best ways, and best foods, to make sure that your kitchen becomes a muscle building temple.
Proteins are the key building blocks for muscle and should be the cornerstone of your diet. Your target should be somewhere around 0.8-1.2g/lb of bodyweight per day as a starting point. If you’re a female you’re likely to be on the lower end of the scale, or male the higher end. But equally if you’re training super hard and creating a large disruption to your body and a lot of muscle damage then you need to move up the range, if you’re not training quite as hard then less protein is needed.
Foods high in protein:
Eggs – 7g per Egg
Chicken Breast – 22g per 100g
Steak – 20g per 100g
Salmon – 22g per 100g
Greek Yoghurt – 15g per 100g
Carbohydrates are a massive part of building muscle mass, and are quite often the most regularly changed macronutrient between mass gaining diets or fat burning diets. They are unnecessary in the general running of your body, but are used as a fuel source for training sessions and also are a protein sparing nutrient leaving more for muscle growth. A high carbohydrate intake is relatively easy to get in, so it’s easy to see why if you’re aiming for a high calorie intake that you make up a large portion with carbohydrates. Aiming for a minimum of 0.75g/lb of bodyweight per day and adjusting from there to fit your calorie targets and achieve your performance targets seems like the best way to figure out where your body works the best in regards to muscle gain.
Foods high in Carbohydrates:
White Rice – 80g per 100g
Oats – 65g per 100g
Bagels – 45g per Bagel
Flavoured Rice Cakes – 10g per Rice Cake
Granola – 60g per 100g
Last but not least, Fats. Everyone is scared of Fats, and thinks they’ll make them Fat. This couldn’t be further from the truth. Fats are essential for your body, and are invaluable in your quest for muscle growth. Hormone levels that will create the ideal environment for muscle growth depend on a good level of Fats in your diet, so if you take these out or too low then you’re shooting yourself in the foot and costing yourself progress. For women, aim for 0.6-0.8g/lb of bodyweight per day, and for men, aim for 0.4-0.6g/lb of bodyweight per day. Also a high calorie count of 9 calories per gram of Fat, if you want an efficient diet for muscle gain then including Fats is essential.
Foods high in Fat:
Avocado – 25g per Avocado
Extra Virgin Olive Oil – 9g per 10ml
Eggs – 7g per Egg
Peanut Butter – 7.5g per Tablespoon
Gold Top Milk – 5g per 100ml
Quality food fuels quality gains. As long as your training is planned, progressively overloads, and isn’t unnecessarily over the top, then you’ll build muscle if your diet is on point. Diet is the deciding factor in how far you’ll be able to take your physique and muscle gains, anyone can train 4 hours a week, there’s 164 hours left where you need to stay on top of what is going on in your kitchen, and keep yourself moving forward !!