2. Eating Too Little
Under eating is as bad as overeating. Physiologically, it’s impossible to build muscle if your diet lacks proper nutrients. Ample amounts of protein, carbohydrates, and yes, even fat are necessary to build muscle. The trick is balance – you need enough high-quality food to grow muscle, but as mentioned before, not so much in excess that it gets stored as fat. One key strategy is to confine your eating to ‘clean fuel’, nutritionally dense foods with little or no fat and sugar. A serious weight trainer who additionally performs regular cardiovascular work will need to the extra nutrients to cope with the additional metabolic demands.
3. Insufficient Protein
The fact remains: Protein is the single most important nutrient for muscle regeneration and building. However, protein and fat usually coexist in food sources. High protein sources such as meat, fish and dairy can also have a high fat content. In the old days, we did not worry about such inconveniences. As a result, heavy protein consumers developed nasty clogged arteries and astronomical cholesterol rates. The fault wasn’t in the protein, but the fat attached to the protein. Nowadays, serious weight trainers confine protein to low fat sources. Lean cuts of meat, egg whites, fish, skinless chicken, and of course that staple of weight training, protein powder. These foods represent powerful, clean protein sources. Aim to get around 2 grams per kg of body weight per day. To stay anabolic, divide the total intake into 5 – 6 equal portions and eat these low fat protein sources at regular intervals throughout the day.