Muscle Hypertrophy is optimum when Intense Exercise is followed up by a balanced supply of nutrition at regular intervals, approximately every 3.5 hrs during waking hours.
For exercising individuals the daily
a) Protein needs are 1.2 to 1.8 grams per kg bodyweight.
b) Carbohydrate needs are 5 gms – 12gms per kg bodyweight.
c) Fats about 20% - 30% of energy, with emphasis on Linolenic Acid 1.6 grams per day and
Linoleic Acid about 14-17 grams per day. (see Nutrition Needs of Exercising Individuals )
d) Fluid intake should be between 3.5 – 5 liters per day
Muscle synthesis and muscle breakdown are two processes that occur simultaneously. The objective of exercise and nutrition is to ensure that Muscle Synthesis is more than Muscle Breakdown. The synthesis of muscles is dependent on the supply of Essential Amino Acids (from Proteins) immediately after exercise. All other nutrients like carbohydrates, fats, antioxidant vitamins are all required.
Some important steps to reduce muscle breakdown and increase muscle synthesis;
1. As soon as you wake up drink a little milk (or Whey) and eat a little.
2. About 30 minutes before a workout drink a little milk and eat an egg (or Whey)
3. After the workout take Creatine (approx. 5 grams with a little Glucose) and follow it up with Whey or Milk and eggs. Be sure to follow it up with salads, fruits and carbohydrate foods.
4. Never workout on an empty stomach.
Recovery
Rest and recovery of intensely exercised muscles are very critical for muscle hypertrophy. Muscles grow when we are resting or sleeping. Following intense exercise the growth phase is maximum within the first 24 hours. This phase generally lasts for 48 hours, but it can continue up to 72 hour also. Sleeping for 7-8 hours at night is essential for muscle growth or hypertrophy.
Keep a gap of at least 48 hours before training the same muscle group again.
Exercise schedule for Muscle Toning – Beginners
The beginners schedule is for developing form and technique. During this phase the emphasis is on low intensity and moderate intensity exercises. This is also the phase where protein intake should be gradually increased. The individual gets a fair idea of the technique of performing the various exercises. It also allows time for the tendons and joints to adjust to the new form of stress.

The unique nutritional needs of the exercising individual or the bodybuilder have been finally recognized by the Food and Nutrition Board of the Institutes of Medicine (IOM) of USA. The new recommendations are more or less in line with the prevailing practices in bodybuilding circles.
The higher intake of Protein by Bodybuilders was always viewed with skepticism and there was immense speculation about potential side effects. The recommendations will put all speculation to rest. For the benefit of our readers the recommendations for exercising individuals are listed below:
Protein
About 10%-35% of daily energy needs should be met by Proteins. Another way of fulfilling this need is to consume 1.2 gms to 1.8 gms per kilogram of bodyweight depending on the level of physical activity. It is interesting to note that the IOM has mentioned ‘per kg bodyweight’ and not lean body mass as was the practice.
Carbohydrates

About 45%-65% of energy needs should be met by Carbohydrates. This would translate to a range of 5 gms – 12gms per kg bodyweight, again depending on the level of physical activity.
Individuals desiring fat loss will obviously be at the lower end of the range for carbohydrates.
Fats
The energy derived from Fats should be around 20% to 35% of total energy. They have advised limited consumption of saturated fats and trans fats, but have advised specific intakes for Omega 3 and Omega 6 fatty acids or the Essential Fatty Acids.
The recommendation of the Omega 3 fatty acid, Linolenic Acid for men is 1.6 gms per day and for women it is 1.1 gms per day. The richest source of Linolenic Acid is Flaxseed or it oil.
The recommendation of the Omega 6 fatty acid, Linoleic Acid for men is 14 -17 gms per day and for women it is 11-12 gms per day. Many of the vegetable oils have sufficient Linoleic acid. Flaxseed oil also has a smaller quantity of Linoleic acid.
Fluid Intake
Baseline adequate intakes for fluid (water + other beverages) were set at 3.0 L and 2.2 L for sedentary men and women, respectively, with higher intakes needed to account for physical activity and exposure to extreme environments.
Conclusion
The IOM recommendations published 2005, recognized the unique macronutrient needs of exercising individuals for the first time. Hopefully, more research will confirm or modify practices followed by Bodybuilders to gain mass or lose fat. Information about Creatine and Amino Acid supplements will be the subject of another article in this forum.

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