Give It Some Muscle

Nutrition and workout advice for toning and building

STORY: Karina Antenucci

IS CREATINE GOOD FOR MUSCLE-BUILDING?

Creatine, an amino acid found in muscles, can be taken as a supplement if you feel you need more energy to complete a workout. “The purpose of creatine supplements, which have been proven safe and effective, is not to build muscle but to give muscles more energy so they take longer to fatigue, and you can work harder in the gym,” Barkan says.

not eating enough macronutrients, such as fats, carbs and proteins, to put the body in an anabolic state, it doesn’t matter how much protein you take in. Your body won’t have enough energy to create muscle,” says Lauren Barkan, registered dietician with Sheryl Westerman Nutrition in Sandy Springs.

To build muscle, eat more calories than you’re burning and have healthy sources of carbohydrates in your diet. “If your body doesn’t have enough carbohydrates—its preferred energy source—it will use protein for energy, which is what is needed to build new muscle tissue,”

According to Barkan, good sources of carbohydrates that offer the most fiber and vitamins and minerals include whole grains, such as whole wheat breads, whole wheat pasta and brown rice; starchy plantbased foods, such as corn, beans and sweet and white potatoes; and fruit. And the best protein comes from lean sources of animal-based proteins. If you are a vegetarian or simply don’t like meat and seafood, the highest-protein, plant-based source is tofu.

While she’s not opposed to protein shakes and bars, Barkan sug- gests consuming those as snacks if you need to up your protein intake versus meal replacements so that meals remain more well-rounded. So how many calories and how much protein, fat and carbs should you consume if you’re looking to put on muscle mass? It varies depending on your individual constitution, age, exercise routine and even genetics. A dietician can help determine what your body needs. n