Harder, better, faster, stronger

Header image for Interrobang article CREDIT: DAILYHIIT.COM
Lifting weights combined with the proper nutrition will help build muscle.

The new year is upon us. It's the time to make up a list of self-improving resolutions that many intend to see through for the entire year, but inevitably end up giving up on sometime before then. To see your hopes for the year come true, you need to be dedicated.

At the top of many people's to-do list is hitting the gym to improve their health. If that resolution is topping your list, I commend you on taking up the challenge to change your physique, but you should know before you start pumping iron that going to the gym to build muscle is more than just something you do a couple times a week. It's a lifestyle, and you're not going to achieve your goals by simply going to the gym on a regular basis.

The most important thing to maintain when trying to get big and buff is your diet — proper nutrition plays a huge part in building muscle. You need to make sure you're eating the right foods, and specifically, getting macronutrients. There are three macronutrients that our body needs: protein, carbohydrates and healthy fats.

We all know eating right is crucial for good health, but watching what you eat is especially true for bodybuilders. Kim Crowther is a local nutritionist at EatRite Nutrition Services, and she explained that for someone looking to get ripped and put on size, the three macronutrients are all too important. “Carbohydrates, lipids or fats, and protein are energy-yielding substances that the body uses for the growth, maintenance, and repair of its tissues,” she explained. “Every food is made up of a varying ratio of these three macronutrients, along with varying amounts of water, vitamins and minerals.”

The basic point behind building muscle goes something like this: you work hard to tear muscle tissue down so that it repairs itself bigger than before. This is why protein is most commonly used after workouts, and it's something you should undoubtedly add to your repertoire. “Protein, which is comprised of amino acids, contributes the building blocks for muscle. However, the belief that more protein is better for muscle building is not necessarily true,” Crowther said. “Contrary to popular opinion, a person cannot grow muscle simply by overeating protein. Lean tissue such as muscle develops in response to a stimulus such as hormones or physical activity.”

The general rule of thumb is about 0.8 grams of protein per kilogram of body weight. However, Crowther said that people looking to add lean muscle mass to their frame could do with more. “When building muscle, protein needs can go up to 1.4 to 1.8 grams per kilogram of body weight per day,” she said. “But research shows eating more protein than this amount doesn't have a benefit. Remember, we need carbohydrates and fat to assist with muscle building, as these macronutrients are needed to fuel the muscles during activity and are needed for your body to store extra energy.”

If you read that last part correctly, you did come across the description that fat is indeed needed to help build muscle. Yes, that's right, fat. But as with carbohydrates, not all fats are created equal. “Healthy fat” isn't an oxymoron; it exists, and it is needed for the maintenance of good health. Good fats are “monounsaturated, polyunsaturated and omega-3 fats. In general, unsaturated fats assist with lowering bad our cholesterol, and can increase our good cholesterol,” Crowther said. “Omega-3 fatty acids assist with lowering triglycerides (a type of fat found in the blood), reduce stickiness of blood cells (making it less likely to clot), reduce blood pressure, and reduce inflammation. Remember, even good fats should be used in moderation. Whether or not it's ‘good' or ‘bad' fat, if your body doesn't need the energy, it will be stored for later.”

Examples of food with healthy fats include nuts, avocado, seafood and olive oil.

As previously noted, carbohydrates aren't all the same either. “Good carbs (are) low glycemic index, complex carbohydrates, or polysaccharides. These include starches and fibres,” Crowther stated. “These are more difficult to digest, as they consist of giant molecules. Fibres are not digested by human digestive enzymes, and are useful in adding bulk to stool, making us feel full for a longer period of time, and assist with blood sugar and cholesterol control.”

Foods that contain ‘good carbs' that you may want to look for the next time you're in the grocery store are sweet potatoes, brown rice, whole grain breads and cereals, and whole fruits.

But don't just take the expert's word for it (well, essentially you could), but from someone who's actually seen a difference in their physique once they cleaned up their nutrition the right way to go along with working out.

Nick Lockhart is a personal trainer who started working out four years ago and has transformed an average frame into a hefty 215- pound muscular physique. He said he wouldn't have achieved his goals if not for proper nutrition. “The body I have is mainly due to macronutrients,” he said. “When you're training, it's basically 80 per cent nutrition, and 20 per cent what you do in the gym. The gym is the easier part; the nutrition is the harder part.”

He said that the best way to get your nutrition is through actually eating food instead of swallowing supplement powders. Supplementation may be sometimes taken too far by people trying to gain muscle. Powders are meant to supplement your diet, as the word suggests, not anchor it. “If you can, it's better to get them through whole foods first off, because the macronutrient content is greater than supplementation,” Lockhart explained. “The only reason I would recommend supplementation is basically if you're short on time; a shake would be easier to get what you need.”

Improving your body isn't easy, but is a worthwhile and an incredibly rewarding experience. It requires discipline and dedication, but if you can nail down the right diet and pair it with your workouts, you shouldn't have any trouble getting that beach bod for the summertime.