Let’s Get Ripped: Diet for Maximum Muscle Gain

Identical twin studies can provide the control to demonstrate the effect of diet and training.  Take the case of these two brothers. They are identical genetically.  One of the brothers trained as a runner, the other, a weight lifter.  Both are lean…but guess which one is the weight lifter?

Lifting weights without providing the right diet won’t get you maximum gain.  Building muscle is a combination of nutrient timing and training. 

In order to build muscle, it takes a stimulus, like weight lifting, and some fuel.  Does that mean devouring a 10-oz T-bone steak?  Not exactly.  It only takes 7-10 grams of essential amino acids to provide enough fuel to get the muscle building machinery ramped up. To realize significantly more gain, include some carbohydrate with the protein, and eat before exercising.

What does 7 g of essential AA + carbohydrate look like on the training table? Try some of these food choices: 

BREAKFAST

2-Egg Omelet & Toast

Eggs (2 large) EAA: 5.771g

Mushrooms (1/4 cup) EAA: 0.149g

Green peppers (1/4 cup) EAA: 0.067g

Lowfat cheddar cheese (2 slices) EAA: 5.898g

Whole wheat toast (1 slice) EAA: 0.53g

Total EAA:12.424g

SNACK

1 medium apple EAA.085

2 oz mozzarella cheese EAA 6.6 g

Total EAA: 6.685

Lunch

Sliced roast beef (3 oz) EAA 9.958

Whole wheat bun (2 oz) EAA 1.06

Total EAA: 11.01

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