For muscle growth, nutrition is what allows muscle mass to reach its full potential. Therefore, regardless of whether or not you’re doing everything “right,” if you are not following up with proper nutrition, you won’t be able to see the progress you want to see.

Nutrition has three main approaches, or what I like to call, “TIERS”. These approaches vary depending on where your starting point may be and what you want to achieve while following this program.

*On our nutrition section of the app you can find more information, such as a grocery list, supplement lists, and a FAQs section.

In your nutrition, you will focus on one main aspect and 4 subdivisions of it. The main aspect is calories. Calories refer to the amount of energy stored inside of food that is bioavailable and ready to be used for fuel by the body. The 4 subdivisions of calories would fall into the category of macro-nutrients. These are 4 categories; CARBOHYDRATES, PROTEIN, FATS, and ALCOHOL. 

CARBOHYDRATES

Carbohydrates, or carbs, are used as the body's main source of energy. Upon consuming carbs, your body transforms these macronutrients into glycogen, a readily available form of energy for your cells to use and absorb. A diet with carbohydrates is important as glycogen is the preferred fuel source for your muscles. By including carbohydrates into your diet you will have a constant flow of glycogen to fuel your lifts and allow you to practice progressive overload and build muscle. 

1 GRAM OF CARBS = 4 CALORIES

Examples of carbohydrates are fruits, pastas, grains, table sugar among others. 

PROTEIN

Protein is the building block of body tissues. As a macronutrient, protein is responsible for aiding in the repair of muscle cells torn during physical activity. In other words, protein is essential for building muscle mass! A diet with moderate to high protein intake is important for muscle synthesis and muscle cell repair. 

1 GRAM OF PROTEIN = 4 CALORIES

Examples of protein would be fish, eggs, dairy, meat and some legumes.

FATS

As a macronutrient, fat allows you to store energy for future use, absorb fat soluble vitamins, aid in hormone production, cushion vital organs, and help maintain your cell membrane's integrity. 1 GRAM OF FAT = 9 CALORIES

Examples of fats would be butter, oils, most nuts, and other food items also contain some traces of fats.

ALCOHOL

As a macronutrient alcohol has no nutritional value. However, since alcohol is consumed recreational by adults, it is important to understand that it does have calories and a carbohydrate content per gram. 1 GRAM OF ALCOHOL = 7 CALORIES

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