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question-answer-color-v-2 I am member of LA fitness, and I also get regular, weekly personal training, but I have energy problem, I think. After one year of regular training, I still don’t have enough energy to lift heavier weights to gain bulkier muscles.

Is there anything that I can change in my diet to gain more energy?
I maintain a good amount of protein to build muscle, but that doesn’t help. I’d rather to stay away from supplements like Ni5 for this purpose, for now. –Afshin


Energy is measured in Calories, and Calories don’t necessarily correspond to how much weight you can lift. Understanding how your muscles work might help you, so let me explain…

To get “bulkier”, you do need extra energy for building new muscle cells.

All three types of energy-yielding nutrients are needed: carbohydrates to fuel the construction, protein to supply the amino acid building blocks, and fats for fuel and cell structure.

Thus, balanced meals of sufficient energy content are essential to increasing muscle mass. This means eating mostly complex carbohydrates from wholesome starches and grains, produce, lean meats and low-fat dairy. Also, try complementing them with healthy fats.

The timing of nutrients may be helpful — see our article on recovery nutrition HERE:

Eat Like This to Help Maximize your Recovery and Results

If provided with ample fuel, muscles will grow new cells when stimulated to do so. Otherwise, the extra calories get used for movement or stored as fat.

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.



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