Just to name a few!
Carbs: The body's primary fuel performance. They are the unsung hero of muscle growth and strength gains!
STRONG friend, you know I have a lot to say about carbs! đ So, letâs dive in!
Your muscles store carbs as glycogen to power your lifts - they fuel performance. When you
squat, deadlift, or push through that last rep, glycogen is what powers you.
Low carb intake = low glycogen = weaker workouts. Do you ever feel like your weights are stuck, you're not getting stronger, you're dragging through sets, or you're not progressing? You aren't eating enough carbs to support and fuel your training! Your body is talking to you; it's a carb SOS! Lol! đ
Carbs also enhance recovery and
repair your muscles. Skimp on your carbs, and youâll feel flat, weak, and under recovered, just to name a few!
Note this, STRONG friend, if youâre low on carbs, your body might start breaking down protein (yes, even your muscle tissue) for energy instead of using it to build. More carbs mean protein can do its job better - repairing and growing muscle. Carbs are it sister!
Calories! They are overall fuel. Calories are KING. They dictate what happens with body composition (losing, maintaining, gaining body fat, and gaining muscle).
Muscle growth needs, at a minimum, a maintenance level of calories. If you really want to maximize muscle growth, a slight surplus of 100-300 calories above maintenance is even better!
Under-eating keeps your wheels spinning, so
don't be afraid to bump up your calories. Spend more time building!! Less time dieting!
Why you may be missing the mark with your muscle-building efforts...
- So, diet culture has and still does have a lot of women spinning their wheels with things like 1200-calorie diets, low-carb diets, and losing and gaining the same weight over and over, all the while losing precious muscle in the process. Sis,
thatâs no bueno!
I know from experience. I wasn't immune either. Diet culture keeps women from embracing - eating enough - eating more. It feels downright wrong until you know better.
Let me tell you this again: Muscles don't grow out of thin air; they need fuel and sustenance! You canât build a house with a weak foundation!
- You're
busy. Grabbing a quick (tiny) snack often feels easier between work, family, and workouts than a real meal. As you always hear me say, itty bitty meals ainât the way.
With some planning, you can eat bigger, balanced meals that will reduce snacking and keep your energy, hunger, and cravings in check! They can be quick and convenient meals!
- Finally, fearing the bulk! I
can 100% guarantee you won't hulk out overnight. If you are getting "bulky," it's a nutrition problem! Muscle building is a lengthy process, it takes a LONG time to build muscle.
We women need every single ounce we can get, and we need to protect it at all costs. So, STRONG friend, don't fear building too much!
And I must mention this, you've probably heard me say it eleventy billion times - muscle weighs, so
you'll be most likely weigh more than your "goal" weight, that's if you want muscle!
To wrap it up, I want to leave you with some questions to explore and how to find your maintenance level of calories to get you moving in the right direction with your muscle-building efforts...
Not sure if you are eating enough? Here are some questions to explore:
- Are you stuck at the
same weights week after week?
- Do you feel wiped out instead of energized post-workout?
- Are you recovering?
- How are you sleeping?
- How is your hunger and cravings? Are you never hungry? If yes, your bodyâs waving a red flag.
