3 most common mistakes when building muscle 3 most common mistakes when building muscle
Centr Team
06 Nov 2019
Building muscle is all about the iron you pump, right? Lift heavy, get strong, that's all there is to it? Well, not quite. You might think that as long as you turn up for every workout, you don't have to think about where that energy is coming from. But like most things in life, the relationship between food and fitness is more complex.
With the help of Advanced Sports Dietitian Lisa Middleton, we're here to bust three common misconceptions about food and building muscle.
1. "It doesn't matter where my calories come from"
Building muscle requires extra calories, but you can't just eat a whole meat lovers' pizza and expect it to give your growing biceps everything they need.
"Nutrition supports fitness," Lisa says. "You need quality food, timed well with training. You can't just eat junk to get the calories for building muscle."
You also can't cut out fat and carbs and still expect to build and maintain muscle.
"Your body needs balanced nutrients with a range of vitamins and minerals to keep it operating at its best," Lisa explains.If you want to be able to lift with Torre, go the distance with Centr Power or smash strength sessions with Luke, you need to give your body peak performance and recovery fuel.
For an easy protein and nutrient-packed meal, try Dan Churchill's Honey Miso Salmon with Turmeric Quinoa.
2. "A low-calorie diet will let me burn body fat and build muscle"
If you want to build muscle, even lean muscle, you need calories.
"It's almost impossible to significantly gain muscle and significantly drop fat at the same time," Lisa says. "If you also want to get strong and lean, the best way is to increase calories first to gain muscle. You may gain some fat, but with more muscle, you burn more calories, so fat will start to drop. Then you can lower calorie intake a little to lean up, but to maintain muscle mass you may still need to keep calories up."
You can't shortcut your way to the body you want. Shredding or cutting is a process that takes patience and planning. That's why our 14-week program Power Shred comes with a comprehensive nutrition guide to help you nail this tricky balance. If you're curious, you'll find Power Shred in the Programs section.
3. "If I want to push myself further and harder, all I have to do is increase calories"
Even if you are getting the absolute best fitness fuel and perfectly timed protein, there's only so much your body can take. You can't just 'hack' the system with nutrient-dense foods and expect to work out intensely for hours each day.
"It is possible to work out too much, and no amount of calories can get around that fact," Lisa says. "Hard workouts and long sessions need adequate recovery so your body can build the muscle you're working for. Plus, you want to avoid plateaus and injury."
There aren't any quick fixes or secret shortcuts for long-term results. The fuel you put into the tank will help you move forward on your journey, but you shouldn't let your fitness routines sabotage your health.
