Download Eating for Lean Body Mass By Kelly Drew, Registered Dietitian

Eating for Lean Body Mass
By Kelly Drew, Registered Dietitian
While it’s true that calories burned must exceed calories eaten in order to
achieve weight loss, the types of calories we consume are important. Loss of
lean body mass (muscle) in addition to loss of fat mass can occur when
eating unbalanced meals or insufficient protein while following a reducedcalorie meal plan. This is undesirable since lean body mass promotes an
efficient calorie-burning metabolism. You can conserve muscle mass and
allow for loss of fat mass by aiming to choose balanced snacks and meals
that are rich in protein.
Protein can be found in an abundance of foods as well as beverages.
While protein powders and pre-made shakes are an option, these are not
necessary for most people since whole foods can easily be added to each
meal and snack. Rich sources include:
 yogurt and Greek yogurt
 cow’s milk
 cheese
 tofu
 meat
 fish
 poultry
You might also add beans to stir-frys, casseroles, or soups, and nuts to
snacks. Even grains such as quinoa pack a punch of protein.
While protein is essential, it is important to note that a balance between
all of the macronutrients (carbohydrate, fat, and protein) is key to supplying
the muscles with energy and supporting muscle repair between workouts.
A meal and a snack might look something like these:
Meal/Snack
Meal
Chicken Breast
*Spinach
*Tomato
*Onions
Pita Pocket
Grapes
Avocado
Snack
Low-Fat Cottage Cheese
Peaches
Carbohydrate
Fat
Protein
X
X
X
X
X
X
X
*“Free” foods with negligible carbohydrate.
On workout days, it is optimal to aim for the right nutrition to support
muscle mass. Balanced meals can be eaten 3-4 hours before a workout,
while a well-tolerated (easily digestible) snack can be eaten ½-1 hour preworkout. The aforementioned meal examples would suffice, while cottage
cheese and peaches is a well-liked pre-exercise snack. Follow up your
workout with a meal or a snack within 30 minutes to nourish and replenish
your muscles with fuel.