I have a male client who needs to put on about 10 to 12kg of lean muscle mass to play Rugby. He has been following the Metabolic Typing diet and is a protein type.
In the past, he has used supplements such as creatine and cheap whey protein to put on size. I have steered him on to a much more natural eating path, and he now eats purely organic foods.
Along with a structured hypertrophy program and adequate rest, does he simply eat more food in proper ratios for his metabolic type? Will this suffice to put on the weight? How much meat can a man eat in a day!?
What constitutes a “right diet?” The only correct, accurate answer is that “the right diet” is the one that meets the genetically-based requirements for nutrition of each individual. That’s why there never has been and there never will be one diet that is right for everyone.
This formula also applies to sports nutrition, both in terms of peak performance and building muscle. Eat too much protein, and the excess amino acids will be stored as fat. Eat too little protein relative to training, and your body will catabolize its own muscle tissue for amino acids. How much is the right amount of protein? As described above, it is an individual matter, based on genetic requirements.
If one has an Eskimo-like metabolism, they need high fat and high protein and very little carbohydrate in order to stay lean, mean and healthy. Too many carbs will undermine energy production, reduce reaction time, speed, agility, quickness, focus and concentration as well as increase the ration of fat to muscle, thus leaving your client without the hypertrophy response he is looking for!
On the other hand, if one has a metabolism more like the nearly vegetarian Quetchus in South America, then a low carb diet will produce the same adverse conditions in these metabolic types that a high carb diet produces in the Eskimo-like metabolizers.
The answer to eating more food in the proper macronutrient ratio in a diet lies within your genes. Eat the wrong ratio for your metabolism, and the body will build fat and/or tear down muscle. Eat the right macronutrient ratio, and the body will build muscle AS LONG AS training is done properly. Training increases CALORIC requirements (amount of food and frequency of eating). But the macronutrient ratio and proportion size is determined by your metabolic type. This is the determinant of how much meat your client can handle in one day!
If your client has taken a metabolic typing questionnaire and does not feel this is enough information or finds he is still struggling to put on lean muscle mass, you may want to suggest he take the Advanced Metabolic Typing questionnaire. The is a good starting point for anyone who want to feel better and change his or her body shape. However, it is only the kindergarten version of the advanced program. The advanced program goes into much more detail including a SPECIFIC food list and menu plan, supplement recommendations and exact macronutrient ratios. This test is administered through any Metabolic Typing Advisor who has been trained and certified by Healthexcel. If you are interested in locating an advisor near you, visit www.mt-advisors.info and search their worldwide database of advisors.
If you are not able to locate a certified advisor close to you or if you prefer to receive the results via email and phone correspondence, you can contact me or any certified MT advisor for specific instructions on how to get started. It is a very simple process and is very convenient, no matter where you are in the world! It’s also great for people who are too busy to meet in person.
- Habgood N. Choosing the Perfect Diet! Bloomington, IN: AuthorHouse; 2006
- Wolcott. W. Personal Communication
- Wolcott W, Fahey T. The Metabolic Typing Diet. New York, NY: Broadway Books; 2000