FIT FROM WITHIN
Eating better and working out more are two of the most common New Year’s resolutions. When thinking of nutrition and building muscle, visions of nutritionists and trainers often come to mind. And while it’s always great to seek the knowledge of professionals, cultivating healthy lifestyle habits can be accomplished on your own time, at your own pace, and in your own way. It’s about finding what works best for your body, time, and lifestyle.
An overall healthy lifestyle shouldn’t feel overwhelming because that’s when it becomes a chore, rather than something you look forward to doing. “Building muscle and gaining strength requires consistent nutrition and fitness habits,” insists trainer Jason Beard of JB Fitness in Clovis. “Whatever your goals, your eating and activity level can be adjusted to help achieve those milestones. Your diet for muscle gain requires strategic shifts in how you move and nourish your body.”
It’s essential to understand that proper nutrition and muscle health are dependent upon each other. “First and foremost, adequate calories are a priority for gaining muscle and fueling the resistance training sessions that help with building muscle,” he cites. Calorie intake needs vary drastically from person to person, as age, gender, and average daily mobility look different for everyone. Yet across the board, “Lifting weights and resistance training is the most important factor for building muscle.”
Understanding the various types of food intake is a fundamental step to a healthy lifestyle. “Protein is the key recovery nutrient, while carbohydrates help with ensuring adequate calories and energy to fuel training sessions,” Jason explains. “Fat is not particularly anabolic like protein and carbs can be, but fats provide calories and help support hormone levels, so they’re certainly essential. Dietary protein is the most important macronutrient for building muscle, specifically the essential amino acids.”
Some trendy diets, like keto, demonize carbs, but “Carbs are important for energy during tough workouts,” ensures Jason, noting that without enough carbs, “you’ll have a hard time getting the most out of your resistance-training sessions. Specifically, fueling with carbs before and after an intense sweat session can quickly replenish energy stores and promote even more muscle-building potential.” Carbs come in many forms, some more healthy than others. Sure, donuts have plenty of carbs, but you’ll get more overall nutrients from carb-rich foods like whole grains and fruits.
The same concept is at play with fats. “While dietary fats may not play a huge role in building muscle, they are important for maintaining hormonal function and a healthy immune system. A fat-free diet can impede muscle growth in a person who vigorously exercises,” Jason warns. This is why healthy fats, like avocado and olive oils, nuts, seeds, eggs, and oily fish, are all key components of a balanced diet.
Building healthy diet and exercise habits takes time and a thorough comprehension of your own body. Knowing what works for you and what doesn’t takes some trial and error. However, “Consistency is the key,” Jason says with conviction. “Nutrition and fitness goals aren’t met overnight. Patience and consistency are the most important tools for sustainability. How long it takes to see change is highly varied from person to person. It may take months to see minimal gains. Trust the process, be patient, and stay consistent.” With a well-balanced food intake and regular physical activity, being fit from within is within reach at any age.
Editorial Director Lauren Barisic
Photo courtesy of Jason Beard
