One of the most common reasons why athletes seek nutrition advice is to achieve changes in body composition with a view to improving their power to weight ratio, and performance.
Gaining lean body mass needs a 2 phase approach to nutrition and Performance Food has put together a practical guide which is a must for anyone wanting to take a proactive dietary approach to optimising their diet to increase lean body mass.

Pre-exercise nutrition

Phase 1 involves eating a high quality protein and carbohydrate based meal or snack before training to minimise protein breakdown during exercise.

Post-exercise nutrition

Phase 2 provides a planned nutrition strategy to initiate muscle recovery and protein synthesis. Eating a high quality protein source along with high GI carbs within 30 minutes of training can help support impressive gains in lean mass.

Performance Food shows how everyday foods can be used to great effect, avoiding the need for expensive protein powders and amino acid supplements.
How does Nutrition support gains in lean body mass?

• High intensity resistance training provides the stimulus for protein (muscle) synthesis in the body.
  
• A good quality protein source, along with carbohydrate should be included before and after training and competitions to reduce protein breakdown during exercise and stimulate protein synthesis afterwards.
  
• Sufficient carbohydrate is essential to support the energy requirements of training and competition, and to ensure good recovery afterwards. This will allow protein to be spared for muscle growth and regeneration, rather than being converted to an energy substrate.
  
• After training and competition a high GI carbohydrate should be consumed within 30 minutes. This stimulates an insulin spike, which in turn suppresses the production of cortisol (a stress hormone produced during strenuous exercise which mobilises body proteins and fuels) and helps promote an anabolic hormonal environment.
  
• A positive energy balance (typically an additional 500 calories per day) is needed to support gains in lean body mass.

Pre and post exercise nutrition – a 2 phased approach

Eating before and after hard training and competition is critical for protecting and rebuilding lean body mass

Performance Food ideas for light meals and recovery drinks provide both carbohydrate and a high quality protein source and are ideal for pre and post exercise nutrition

Planning your nutrition around training

The following nutrition protocols provide approximately 3000 - 3500 calories per day when the recovery drinks and snacks are included.

Performance Food facts

Did you know that milk is a great source of branch chain amino acids? see below:-

Performance Food recovery shake

Our performance food recovery shake is an ideal choice for pre and post exercise nutrition, providing a high quality protein source, branch chain amino acids, carbohydrate, and calcium and magnesium too for just 82p per serving!

An amazing 35gms protein and 99gms carbohydrate energy for just 81 pence! It also contains less than 1% fat when made with fully skimmed milk.

• Mix the dried skimmed milk powder into a smooth paste with 100mls of the milk
• Put all the ingredients into a hand blender and blend until smooth and frothy.

Alternative Suggestions

• Add a banana and some honey or orange juice
• Add fresh fruit such as strawberries, or frozen berry fruits
• Add natural yoghurt &wheatgerm for a thicker shake

Keep any unused shake refrigerated and discard after 24 hours if not consumed

View the Menu of the Month for more meal ideas