Nutritional Facts & Suggestions

Daniela Mabry, COTA/L, Certified Aerial Coach

Peer Reviewed by Natalie Blazevich, RDN

Your Body + Exercise + Nutrition = Your Desired Results

Building Muscle can become frustrating and difficult due to the complexity of the variables in the formula above. Keep in mind that weight number does not equal health.

All in order to help you achieve your fitness goals and minimize that frustration, this article will discuss & breakdown:

Let us start with the building blocks of muscle tissue and life itself, the amino acids. They are the molecules that combine together to create proteins. Our bodies can not make our own amino acids, therefore we need to consume them through our foods. These amino acids (proteins) allow our bodies to break down food, grow, rebuild muscles/tissue, and maintain muscle mass. But which proteins do I eat? Why should I eat it?! How much of it do I eat? Stay calm, keep reading, and I will tell you…

The Right Balance For Muscle Building:

High Protein, Moderate Carbohydrates, Water, Vitamins & Minerals!

Wait! What are Carbohydrates? Carbohydrates (carbs) allow for replenishment of glycogen and they help to reduce fatigue during training. BUT don’t forget the mother of all survival tools, Water. Staying hydrated will greatly benefit your body, for proper hydration increases your ability to perform, recover and maintain your overall health. Don’t forget that you are made up of an average of 60% water, so keep on drinking that H₂O! And of course, pair all that with a sufficient amount of vitamins & minerals, you are on your way to succeeding at your goals!

TIMELINE

Rough Timeline of Your Daily Consumption to Build Muscle

Breakfast	Proteins (eggs or equivalent); No added sugars, this will result in an early “sugar crash” and you will feel fatigued early on in the day. An example of a healthy breakfast: Eggs & fresh fruit/veggies, or delicious Avocado toast.
Before Training	Proteins; Having a small amount of protein before training can trigger our bodies to start muscle synthesis (repairing and building more muscle) throughout and even after working out. Ex. Fish, poultry, nuts, soy, & lentils.
Before Bed	Casein: a dairy protein (Cottage Cheese or foods high in Casein). Eating foods that contain Casein before going to bed allows your body the rep the benefits of slow digesting. Your body will take from this food source to rebuild muscle instead of your resources already stored on your body.

TABLE 1.1

Let’s revisit protein and what it means to consume them.

What foods do I eat?!

PROTEIN

Foods to Consume

According to the International Society of Sports Nutrition (ISSN), a person is advised to consume 1.4 to 2.0 grams (g) of protein per kilogram (kg) of body weight per day. If you are training at a high intensity, consuming at the higher end of the range will greatly benefit you.

ex| a 150 pound (lbs) person would equal ~68 kg; which would mean that person should consume 95.2 to 136 g of protein.

If you wish to calculate your weight into kilograms, divide the pounds by 2.205; then multiply by a number by 1.4 and 2 to get your range.

Foods	Grams (g) of Protein	How it’s cooked/Quantity	Other Benefits
Almonds	29 g	A cup of dry roasted	Fiber, vitamin B
Chicken Breast	35.5 g	Without skin & at 120g of chicken	Low in fat proteins
Cottage Cheese	14 g	Per half-cup	Rich in calcium and contains Casein.
Edamame (beans)	6 g	Per half-cup	Quick snack option
Eggs	6.28 g	Boiled/poached	Protein & Vitamin B
Greek Yogurt	12-18 g	For 5 oz	Great base to add other ingredients to
Jerky	10-15 g	Per oz	Easily transportable
Lean Meat	23 g	Per 4 oz	Selenium, zinc, & iron
Milk	8 g 13 g	Skimmed milk per 8oz High protein per 8oz	Calcium
Mozzarella Cheese	31 g	A cup	*Limit this intake due to its saturated fats
Quinoa	9.1-15.7 g	Per 100 g (depends on where it’s manufactured)	Fiber, high range in vitamins & minerals, antioxidants
Salmon	58.5 g	at 227g weight of Salmon	Omega-3 fatty acid
Soy Protein Powder	25 g	Per scoop	plant-based
Tuna	7 g	Per ounce (oz)	Omega-3 fatty acid
Turkey	37.23 g 27 g	One cup of chopped Turkey leg	Low in fat proteins
Whey Protein Powder	50 g	Per 3 scoops	Great for on the go in shakes

TABLE 2.1

Other mentions: Brown Rice, Tofu, seeds, Chickpeas, Seafood, peanuts, walnuts, buckwheat, pork, lentils, beans, soy milk, High protein cereals.

Carbs, CaRbS, CARBS…

Carbohydrates Foods to Consume

Carbohydrates (carbs) are the main source of your body’s energy. The source of carbs come from plant and dairy food which create sugars, starches and fiber. The ISSN suggests consuming carbohydrates at 45-65% of your daily intake of calories. Your level of intake depends greatly on your body type/size, activity level and blood sugar control.

Carbohydrates break down into glucose which is the fuel for our brain and muscles. However, depending on the form of the carbs, will depend on how your body breaks down and holds on to the carbs.

Some foods are processed to last longer but it strips the health benefits. Try your best to stay away from these foods.

Only up to 50g of added sugars should be in your daily intake. Check those sodas & Starbucks nutrition labels!

There are two main types of categories of carbs which are based on the number of sugar units and how these sugar units are connected chemically. Then they are broken up into subtypes, however to keep this simple, we are sticking to the Complex & Simple Carbs breakdown.

Main Types of Carbohydrates

Type	Facts	Daily Intake	Foods
COMPLEX CARB Starch/Dietary Fiber	Complex carb refers to many sugars strung together. – The body does NOT digest this type easily. – Promotes regular bowel movements. Lowers blood sugar & cholesterol	* 275 g total for any type of carbs	fruits, vegetables, nuts, seeds, beans & whole grains
SIMPLE CARBS (Total Sugars, Sugar Alcohol)	Simple Carbs is the most basic form – The body easily absorbs and digests this type. – This type of sugar includes added sugars but also occurs in other foods naturally. – The body does NOT fully absorb – This is a reduced calorie sweetener (Sugar Alcohol, found in diet drinks)	* 275 g total for any type of carbs	Total Sugars: Dairy, baked goods (breads), desserts Sugar Alcohol: Chewing gum, baked goods, diet drinks

TABLE 3.1 *Daily intake is a recommendation from the FDA based off of a 2,000 calorie diet.

Calorie

Cal•o•rie (noun)
a unit of energy, often used to express the nutritional value of foods, equivalent to the heat energy needed to raise the temperature of 1 kilogram of water by 1 °C, and equal to one thousand small calories; a kilocalorie.
(Oxford English Dictionary)

Start learning what your food intake is by glancing at the nutrition label. You may not understand all of it, but you will with time. The US Department of Agriculture has an amazing list of all the nutrition facts of each food. If you are unsure about what the contents are that you are eating, hop on over to their website: https://fdc.nal.usda.gov/index.html.

Here is a compact list (table 3.2) of foods to eat and their amount of carbs, the type of carbs and their other benefits:

Foods	Grams (g) of Carbs	Type/Quantity/Weight	Type of Carb	A Few Other Benefits
Milk	12 g	1 cup of either 1%, 2%, or whole	Simple	Vitamin D, Vitamin A, Calcium, Potassium
Breads	15 g 13 g 48 g 37 g	White (1 slice; 30 g) Wheat (1 slice;24 g) Bagel (whole; 98 g) French (1 slice; 59 g)	Simple	Vitamin B1, B3, Fiber
Pastas	14 g 43 g 33 g	Fresh; cooked (2oz;57 g) Spaghetti; cooked (1 cup; 140 g) Ravioli with cheese (1 cup; 242 g)	Complex	Iron, magnesium
Beans	8 g 8 g 55 g 68 g	Pinto; raw (1 tbsp; 12g) Chickpeas (1 tbsp; 12.5g) Baked beans (1 cup; 253 g) Refried beans (1 can; 443 g)	Complex	Iron, Vitamin B6. Magnesium
Bananas	27 g	1 medium (7” to 7-⅞” long; 118g)	Complex	Potassium, Vitamin C, Vitamin B6, Magnesium
Potatoes	26 g	1 medium (5.2 oz) with skin	Complex	Potassium, Calcium, Vitamin C, Vitamin B, Iron
Rice	45 g 45 g 148 g	White rice; cooked (1 cup; 158 g) Brown rice; cooked (1 cup; 195 g) White rice; raw (1 cup; 185 g)	Complex	Vitamin B6, Magnesium, Iron, Calcium
Cereals	27 g 55 g	Oatmeal; cooked (1 cup; 234 g) Breakfast (1 cup; 81 g)	Simple	Iron, Vitamin B6, Magnesium, Calcium

TABLE 3.2

WATER

This little molecule combo of two part hydrogen and one part oxygen (H₂O), is one powerful compound. It makes up a vast percentage of our planet, the vegetation around us and our bodies.

There are many “rules of thumbs” on how much water you should be drinking, but the most common rule is drinking around ½ oz to 1 oz of water, per pound of a person’s weight, per day, according to Trent Nessler, PT, DPT, MPT.

ex| a 150 lbs person should drink around 75 to 150 oz of water per day.

Lets list out the valuable reasons why water is our MVP when it comes to our personal health:

First building material for our cells
Regulates body temperature
Flushes out our system of toxins and waste
Shock absorber for your brain and spinal cord
Assists in lubricating the joints
Transports the proteins & carbs through our bloodstream

So drink up this liquid gold in your favorite water bottle! Don’t have one? Here is a link to my newest addition to my collect: https://amzn.to/3STOaYx (affiliated link).

Water,

Earth,

Fire,

Air,

Vitamins & Minerals
Any Avatar: The Last Airbender fans?

VITAMINS & MINERALS

Table 5.1 & table 5.2 is a guide to what vitamins & minerals you need to achieve your muscle strength goals along with the benefits and what foods they can be mainly found in.

Vitamin

vi•ta•min (noun)

any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
(Oxford English Dictionary)

Vitamin	What it Does	Where it’s Mainly Found
Vitamin A	Healthy vision, boost immune system	Carrot, green vegetables
Vitamin B*	Produces energy, enhances the body functions effectively, increases muscle mass, DNA replication	Animal and dairy products
Vitamin C	Anti-oxidant, formation of Iron	Citrus fruits, Berries, Tomato
Vitamin D	Bone growth	Fish, Egg yolk, Cheese
Vitamin E	Anti-oxidant, boost immune system	Almond, Peanuts, Soy beans
Vitamin K	Blood coagulation	Green leafy Vegetables

TABLE 5.1

*There are eight B vitamins that are identified both by number and by name. In numerical order they are: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin).

Mineral

min•er•al (noun)
a solid inorganic substance of natural occurrence.
(Oxford English Dictionary)

Mineral	What it Does	Where it’s Mainly Found
Calcium	For healthy bones, supports muscle contraction	Dairy (milks, cheeses, yogurts), Winter Squash, Edamame, Almonds
Phosphorus	For healthy and strong bones	Dairy, Red Meat, Poultry, Seafood, & nuts
Magnesium	Supports muscle & nerve function and energy production	Whole grains. dark-green leafy vegetables, Beans, nuts
Sodium	Type of electrolyte. Conduct nerve impulses, contract and relax muscles, and maintain a proper balance of water & minerals	Breads, cold cuts & cured meats, fruits (Apples, Avocados, Mangos, Pineapples), poultry
Potassium	Type of electrolyte. Maintains normal levels of fluid inside our cells. Also helps muscles to contract and supports normal blood pressure.	Dried fruits (raisins), Beans, Potatoes, Winter Squash, Spinach, fruits (Avocado, Bananas)
Chloride	Type of electrolyte. Helps to keep a proper balance of body fluids and maintain the body’s acid-base balance.	Table or Sea Salt. Vegetables (Seaweed, Tomatoes, Lettuce)
Sulfur	Builds & fixes your DNA. Protects cells from damage. Contributes to the health of your skin, tendons, and ligaments	Poultry, Beef, Eggs, Nuts, Oats, Vegetables, Whole Grains

TABLE 5.2

CONCLUSION

We have just skimmed the surface in the nutritional world. This article provides a broad snapshot that will assist in your navigation to achieve your fitness goals and minimize your potential frustration.

Before diving deeper into this topic, first start journaling what you are naturally eating now and jot down the nutritional facts of these foods. You can be simple and just use your notes section on your phone or use a journal like this one (affiliated link) to help keep you organized.

If you need to make a change, start small. Substitute that soda for water or even a tea. And don’t forget to celebrate the small wins that you are accomplishing.

Let’s Accomplish Goals!

Sources

Advances in Nutrition. (Nov 2014) Carbohydrates. Article 5; issue 6. Retrieved from doi: 10.3945/an.114.006163

Body Hub (May 2022) 12 best foods for muscle building and strength. Retrieved from: http://youtu.be/2Ni4Q7NOMkM

Brazier, Yvette (Dec 2020) What you need to know about carbs. Retrieved from: https://www.medicalnewstoday.com/articles/161547

Harvard, T.H. Chan (2022) The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/

Medline Plus (2022) National Library of Medicine. Amino Acids. Retrieved from: http://medlineplus.gov/ency/article/002222.htm

National Kidney Foundation (2022) Phosphorus and your diet. Retrieved from: https://www.kidney.org/atoz/content/phosphorus

Oxford English Dictionary (2022) Calorie Definition. Retrieved from: https://www.oed.com/

Panvini, R.S. (2003) Vanderbilt University. Physics lecture notes on atoms. Retrieved from: https://www.vanderbilt.edu/

Richards, Louisa (March 2021) 30 muscle-building foods to fuel your goals. Retrieved from: http://www.medicalnewstoday.com/articles/muscle-building-foods# importance-of-nutrition

Shaw, Gina (February 2022) Nourish by WebMD. Water and Your Diet: Staying Slim and Regular With H2O. Retrieved from: https://www.webmd.com/diet/features

U.S. Department of Agriculture (2022) Food data central. Retrieved from: https://fdc.nal.usda.gov/index.html

Water Science School (May 2019) United States Geological Survey. The water in you: Water and the human body. Retrieved from: https://www.usgs.gov/special- topics/water-science-school/science/water-you-water-and-human-body

OT Aerialist

BUILDING MUSCLE THROUGH NUTRITION

TIMELINE

Rough Timeline of Your Daily Consumption to Build Muscle