Featured story August 24, 2015
Fitness: Healthy post-workout snacks help to build 'lean' muscle
Build lean muscles with key dietary components like berries, dates and almonds.
Lean muscle: It’s what we all want, right? Long, toned muscles that look elegant — not “bulky.” We talked to Jenn Randazzo, a registered dietician in California with a master's degree in nutrition and dietetics, for the best foods to eat for muscles, as well as some general background on building the body you want.
First, let’s start with a little lesson on lean muscles. What does that even mean?
“Something I hear time and time again is, ‘I don’t want to build muscle; I just want to become more toned,’ but guess what? Building muscle and toning muscle are the exact same thing,” Randazzo said.
“Our total body composition is composed of four things: fats, fluids, mineral mass and lean body mass. This lean body mass includes all of our muscles, which are fat-free cells in the body, and lean muscle is just a popular expression. Lesson here: Muscle is muscle.”
In other words? All muscle is inherently lean. So if you’re building muscle, it’s going to be fat-free and lean.
“When you hear people say they want to be more toned and lean, what they really want is to build strength in their body while reducing their total amount of body fat. This concept is typically referred to as the strength-to-weight ratio,” she said.
So how does one “build” muscle with diet? Muscle is built when it gets broken down by the body.
“Especially during exercise, the protein-packed structures within the muscle become depleted of their glycogen stores, resulting in muscle fatigue,” Randazzo said.
“Ever ‘bonked’ mid-workout because your muscles have ached so badly? This is exactly what you’re feeling. Because the body perceives this work as an ‘injury,’ the immune system is triggered, sending in special proteins to help begin repairing the damaged muscle tissues — so the body can focus on repairing and muscle to rebuild from. To effectively rebuild muscles, diet becomes especially important."
Some food to incorporate into your routine:
Berries, oranges, dates
Randazzo said these fresh whole-food fruits contain valuable phytonutrients and antioxidants “while providing that much-needed easily digestible carbohydrate immediately after a workout. These fruits are considered lower-glycemic fruits, so they’ll give those muscles what they need without spiking your blood sugar.”
She suggests ½ cup of berries, one medium orange, or mashed dates on a piece of sprouted whole grain toast, 20 minutes after a workout.
Roasted Pumpkin Seeds, Cashews, and Almonds
These nutrient-packed seeds and nuts are perfect on-the-go proteins that help keep you full yet energized and provide post-workout protein to rebuild muscle. For optimal portion and timing, Randazzo recommends ½ cup roasted pumpkin seeds or 1/3 cup almonds or cashews, 45 minutes after a workout.
“These heart-healthy fruits are the bomb!” Randazzo said. “Perfect additions to a smoothie, salad, tacos, or just eaten by themselves [maybe with a little salt and pepper], avocados help refuel the body while managing the inflammation.”