Most people think about nutrition and diet in relation to weight loss. Yet, there are a lot of folks out there looking to put on lean body mass. I have clients who work hard in the gym and seem to eat pretty well but still lack the results they are looking for: muscle mass. Below are some tips for building muscle mass:

1. Eat balanced meals high in carbohydrates and moderate in lean protein and fat to supply your body with energy and nutrients needed to build lean tissue.

2. Include an extra 300-500 calories above your current needs by increasing your portion size or adding snacks.

3. Fuel your training sessions with food containing carbohydrates and protein to provide energy for muscle contraction. You want to spare protein from being used as energy and supply amino acids for muscle building and repair.

4. Eat every 3 to 4 hours to ensure optimal nutrient availability.

5. Have your body composition assessed by a professional before weight gain to ensure added weight is muscle mass and not fat. It is important to remember that excess protein does not build new muscle tissue. An appropriate training program for your goals plus extra calories promotes muscle growth. Proper timing and composition of your meals, together with a sound training program, is your best bet at increasing muscle mass.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com