From fat to fit

Mridula Wattas

Most young people are conscious of their body image. These youngsters usually spend four to six hours per week hitting the gym. To maximise the benefits, they sometimes follow extremely high-protein diets prescribed by their gym instructors. Then there are supplements which are available to speed up the process of muscle building. However, a word of caution — this kind of diet is only okay for athletes or those into professional sports and are guided by professionally trained instructors. For the rest, who only exercise 40-to 60 minutes daily but have a fairly sedentary lifestyle otherwise, should stick to a normal balanced diet.

Majority of the youngsters just want to remain fit, healthy and energised. To achieve this goal, they should need to have a normal BMI and body fat percentage and an increased muscle mass.

What is muscle mass?

Muscle mass is a term for the bulk of muscular tissue in our body. It mostly refers to skeletal muscle (muscle attached to the bones) which is visible and contributes to strength and power.

Importance of muscle mass

Building muscle mass helps strengthen connective tissues, which increases bone density and reduce your risk of injury and of getting osteoporosis later in life.

Muscles increases metabolic rate. If you have more muscles you will burn more calories throughout the day and specifically after a workout. This helps in maintaining your body weight. 

Muscles help in improving balance, blood-sugar control and sleep and mental health.

For muscles to grow over time, muscle protein synthesis rates must exceed protein degradation rates. For this to happen, you have to increase your intake of protein in the diet along with regular weight training exercises.

What is body fat percentage?

Body fat is the amount of fat in your body, compared to your organs, muscles, bones, tendons, water content etc. Some amount of fat is essential for survival as it protects your internal organs and stores energy to perform various body functions.

The percentage of body weight that is considered “essential” is around 4 per cent for men and 10 per cent for women. Ideal body fat percentage for a healthy and fit male is between 14 to 17 per cent and female is 21 to 24 per cent.

To reduce your body fat percentage you need to burn more energy than you eat.

If you eat fewer calories than your body needs, it has no choice but to continue burning fat stores for its survival. But you have to be careful about how much calories to restrict. If you eat too little, there is dramatic acceleration of muscle loss. Hence, it is advisable to have a moderate (20 to 25 per cent) calorie deficit than your body requires. It allows you to lose fat rapidly while preserving muscles.

To make sure your muscle mass is preserved and eventually increases, you need to take good quality protein in your diet. An intake of 1.2- 1.5 gm per kg of ideal body weight is enough for this purpose.

Rest and relaxation

Seven hours’ of sound sleep is important for muscle growth. Also at least a one-day break from all exercises is must. The muscles and tissues are broken down after intense training and need proper nutrition and rest for recovery so that these can grow strong.

Be judicious about protein supplements 

It is safe to take whey protein powders once a day. Make sure that total protein provided by these powders does not exceed 30gm. Rest of the protein should be provided by your diet. Do not take supplements containing caffeine or testosterone as this may lead to serious complications.

Only professional athletes who are training under strict supervision of certified gym trainers and physicians can take supplements like creatine and carnitine which are made of amino acid that help in muscle building.

—The writer is former head, Department of Dietetics, PGIMER, Chandigarh

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Diet management

Carbohydrates : If you are trying to lose weight and build muscle, carbs should consist 45–50 per cent of the total calories. Eat more healthy carbs which include whole grains, beans, fruits and vegetables. Avoid unhealthy simple carbs like white or refined flour, refined sugar and white rice that have been stripped of all bran, fibre, and nutrients. These have a high glycemic index (GI) and digest quickly, causing spikes in blood sugar levels which leads to increased deposition of fat in the body. It is better to eat a mixture of low GI foods like millets such as jowar, bajra, ragi and wheat. Also try alternate foods like amaranth seeds, quinoa, etc. These all are rich in fibre and have high content of minerals like magnesium and zinc which are good for muscle growth.

Proteins: Protein should not be less than 25 pc of total calories so as to increase muscle. Avoid red meat, eat lean proteins like fish, chicken. Vegetarians can eat low fat dairy products, whole pulses, beans, soya, and mixed whole grains. Egg whites are a good source of lean proteins.

Fats: The fat content should be 20-25 pc of total calories consumed. This includes visible fats like cooking oil, butter etc and invisible fats present in nuts, eggs, chicken etc. Healthy fats include coconut oil, nuts, seeds, extra-virgin olive oil, mustard oil, and some desi ghee and butter. 

Calcium: It’s not only required for strong bones and teeth, but is also vital for muscle contraction and energy metabolism. The good sources include low fat dairy products, green leafy vegetables, beans, almonds and sesame seeds. Consume these regularly.

Vitamin B complex

Like biotin, B12 and riboflavin help in converting carbs, fats and proteins into energy. Vitamin B12 also ensures that the brain and muscles communicate efficiently, which affects muscle growth and co-ordination. Good sources are milk, yoghurt, peanuts and whole cereals.

Vitamin C

This powerful antioxidant helps metabolise carbs as fuel and protects the body from exercise-induced oxidative stress. It also helps the body to absorb iron. Sources include citrus fruits, vegetables and amla.

Water 

Drink at least 14- 16 glasses daily to keep yourself hydrated and healthy. Avoid aerated drinks, fruit juices and so called high energy drinks. You may opt for protein shakes made of whey protein powder after a heavy workout.

Vitamin D

An important vitamin, it is helpful in strengthening bones, protein synthesis, and hormone synthesis. Sources are egg yolk, cod-liver oil, mushrooms and foods fortified with vitamin D and 15 to 20 minute of daily sun light.

Timing is important

Timing of the meals and eating the right foods at the right time is important for gaining muscle. Breakfast should include good protein, complex carbohydrates and healthy fats because muscles are starved nutritionally after a long night’s gap. The post-workout meal should contain high protein and fast digesting carbs as the stressed muscles are badly in need of nutrients to resume the process of muscle and tissue recovery.  A well-balanced diet is the backbone of this entire fat loss and muscle gain plan, along with one hour of vigorous activities like tennis, football, swimming etc along with muscle-strengthening exercises every day.