As fitness trainers, you are not qualified to give specific nutrition advice and create meal plans, it’s even illegal in some states. But in most states, what you can do is give healthy eating advice and help your clients understand the dietary guidelines and how they affect their lives. So it’s important to know the basics of different nutrition goals and the scientific aspects of them.
In this series, we’re going to discuss a few nutrition aspects of different clients’ goals, this time - building muscle.
When your client wants to build muscle and bulk up, the number of calories they’re consuming every day plays a big role. The muscles can’t grow consistently without it.
- There are some foods they’ll need to focus on: meats and fish (like chicken breast, salmon and sirloin steak), grains (like oatmeal, quinoa, rice and bread), dairy (like yogurt or low-fat milk and cheese), fruits, vegetables, seeds and nuts (like almonds, chia or flax seeds and walnuts), beans and oils (like avocado oil or olive oil)
Conversely, the foods they’ll need to avoid include: added sugars that contain many calories but are also high in added sugars (like cookies, ice cream or sugar-sweetened beverages), deep-fried foods and alcohol.
- Before the workout, the body needs a meal that consists of complex carbohydrates and protein.
Within 30 minutes after the workout, the body needs a sufficient supply of protein and carbohydrates to prevent nutrient deficiencies and loss of muscle mass.
- Dietary supplements can help with building muscle, for example: whey protein is a great way to increase your protein intake, creatine is good for providing energy for more effective workouts and athletic performance, caffeine allows you to work better and decreases fatigue and L-glutamine helps the recovery prosses.