Elite Physique The New Science of Building a Better Body

Nutrition for Muscle Growth or Fat Loss
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An essential aspect of your overall hydration and performance is linked to
the balance of your sodium, potassium, magnesium, and chloride (Shirreffs and
Sawka 2011). These electrolytes regulate the amount of water that goes in and
out of your cells, driving important metabolic processes and muscle contractions
(Chenevey 1987).
One excellent source of most electrolytes is fresh coconut water. The only
thing it’s missing is sodium, which is easily solved by adding a few pinches of
salt. For those who want to avoid carbohydrates, an electrolyte supplement is
recommended. There are many powder and liquid forms on the market with
zero or near zero carbohydrate. Mix it in a large glass of water to dilute the
metallic taste, and consume once or twice each day when you’re exercising in
high temperatures. Electrolytes are also recommended during a fasting phase,
which we cover shortly.
Finally, exercise can quickly drain your body of water, especially when you’re
sweating a lot. That is why every expert recommends consuming water while
exercising. However, what you’re consuming might not be enough. One simple
way to determine how much water you need is to weigh yourself before and
after a long, intense workout and then replace the difference with electrolyte-rich
water. For example, if you lost two pounds (0.9 kg), drink 32 ounces (960 ml).
Ensure you are fully hydrated before the workout weigh in.
At this point we’ve covered all the key elements to design your nutrition plan.
First, calculate how many grams of protein you need each day. Second, determine
if your goal is to lose fat or gain muscle. For fat loss, get the remainder of your
calories from healthy fats and veggies. For muscle gain, add healthy carbohydrate
foods to one or more meals. In other words, the only difference between a nutrition
plan for fat loss and muscle gain is the carbohydrate you add for the latter. You
still need healthy fats and veggies for either plan. Third, try to consume pre- and
postworkout nutrition; for most people, it’s an easy way to help meet your daily
protein requirement. Importantly, workout nutrition applies only to resistance
training, not cardio sessions. Fourth, spread your food over three or more meals
per day. Table 11.1 shows a sample nutrition plan for fat loss or muscle gain for
a 200-pound (91 kg) person.
TABLE 11.1 Sample Nutrition Plan for Fat Loss or Muscle Gain
Time Fat loss Muscle gain
8:00 a.m. 5 eggs + veggies + berries 5 eggs + veggies + 1 banana
12:30 p.m. 5 oz (150 g) fish + veggies 5 oz (150 g) fish + veggies + rice
5:00 p.m. Preworkout: whey + juice Preworkout: whey + juice
5:30-6:30 p.m. Resistance training Resistance training
6:45 p.m. Postworkout: whey in water Postworkout: whey in water
8:00 p.m. 5 oz (150 g) chicken + avocado 5 oz (150 g) chicken + avocado
+ potato
These plans are appropriate for a 200-pound (91 kg) person who trains at 5:30 p.m.