Nutrition goals help to build muscle

Published Aug. 7, 2015
By Staff Sgt. Patrick Wells
60th Diagnostics and Therapeutics Squadron Performance Nutrition Team

TRAVIS AIR FORCE BASE, Calif. -- For a lot of sports, building muscle mass may be a goal to improve performance. Eating the right foods to put on extra mass is critical for a successful weight training program.

Fortunately, the Sports, Cardiovascular and Wellness Nutrition - a Dietetic Practice Group of the Academy of Nutrition and Dietetics has information on the subject.

Eat balanced meals rich in carbohydrates and moderate in lean protein and fat to supply your body with the energy and nutrients needed to build lean tissue. Excess protein will not build new muscle tissue. Include an extra 300 to 500 calories per day by increasing portion sizes or adding in a few extra snacks for weight gain.

Eat every three to four hours to ensure optimal nutrient availability. Additionally, training sessions should be fueled with foods containing carbohydrates and protein.

To ensure you are gaining muscle mass and not fat, have your body composition assessed. The Health Promotion Flight inside the gym has a bod pod and can assist with these assessments.

For more information, sign up for the nutrition basic training class on Leadership Pathways, call 423-7867 or email Travis.PNT@us.af.mil.