Muscles with AI Part 2: Nutrition

After writing an article on the best exercises and training frequency for muscle growth with the help of Chat Gpt, I’ve decided to see what artificial intelligence can tell me about nutrition when it comes to steroid-free bodybuilding. I don’t claim to be a nutrition expert, and I’m very interested in what Chat Gpt has to tell me about the topic.

Question: What is the best diet to support muscle growth?

Chat Gpt Answer: To support muscle growth, a diet should provide enough calories to fuel the body’s energy needs, with a focus on protein intake. Here are some dietary guidelines to support muscle growth:

1. Protein intake: Protein is essential for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight per day. Sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, and nuts.
2. Caloric intake: To gain muscle, you need to be in a caloric surplus. This means consuming more calories than your body burns in a day. A good starting point is to consume 200–250 more calories than your maintenance level each day.
3. Carbohydrate intake: Carbohydrates provide energy for your workouts and help replenish glycogen stores in your muscles. Aim to consume 2–3 grams of carbohydrates per pound of body weight per day from sources such as whole grains, fruits, and vegetables.
4. Healthy fats: Healthy fats such as those found in nuts, seeds, avocado, and olive oil, can help support muscle growth by providing energy and aiding in nutrient absorption.
5. Timing of meals: Eating a balanced meal with carbohydrates and protein within 30 minutes to an hour after your workout can help maximize muscle recovery and growth.

Remember that consistency is key when it comes to building muscle. Eating a well-balanced diet that meets your energy and nutrient needs, along with a consistent workout routine, can help support muscle growth over time. It’s always a good idea to consult with a registered dietitian or a certified personal trainer to tailor a plan that fits your specific goals and needs.

That sounded like good advice so I decided to figure out how many grams of protein and carbohydrates I require based on the above suggestions, going with 2.5 grams of carbohydrates per pound of bodyweight, and 1 gram of protein per pound of bodyweight. Then I asked Chat Gpt how to go about getting the required number of carbohydrates and protein.

Question: What would I have to eat on a daily basis to consume 402.5 grams of carbohydrates and 161 grams of protein?

Chat Gpt Answer: To consume 402.5 grams of carbohydrates and 161 grams of protein per day, you would need to choose foods that are rich in these nutrients. Here’s an example meal plan that provides approximately the recommended amounts:

Breakfast:

2 slices of whole grain bread (30g carbohydrates, 7g protein)

2 tablespoons of peanut butter (6g carbohydrates, 8g protein)

1 medium banana (27g carbohydrates, 1g protein)

Snack:

1 apple (25g carbohydrates)

1 ounce of almonds (6g carbohydrates, 6g protein)

Lunch:

4 ounces of grilled chicken breast (0g carbohydrates, 36g protein)

1 cup of brown cooked rice (45g carbohydrates, 5g protein)

1 cup of mixed vegetables (10g carbohydrates, 2g protein)

Snack:

1 cup of plain Greek yogurt (7g carbohydrates, 23g protein)

1/2 cup of blueberries (10g carbohydrates)

Dinner:

4 ounces grilled salmon (0g carbohydrates, 23g protein)

1 cup of cooked quinoa (39g carbohydrates, 8g protein)

1 cup of steamed broccoli (6g carbohydrates, 4g protein).

Total: 202g carbohydrates, 161g protein.

Note the exact amounts of carbohydrates and protein in foods can vary depending on the brand and preparation method, so it’s important to read nutrition labels and adjust portion sizes as needed to meet your specific goals.

Amazing! I was impressed. In less than 10 seconds, I’d had a full day of eating laid out for me, according to my supposed nutritional needs for muscle gain. I did note that Chat Gpt stated it had designed a diet with 202g of carbohydrates when I asked for 402.5g. Now I’m wondering whether I should just get Chat Gpt to design all of my menus. And I’m wondering how many calories there are in the above diet plan, compared to how many calories I need to gain muscle, without getting too fat. (There are 1,789 calories in the suggested eating plan, Chat Gpt went back through its previous answer and generated a calorie breakdown).

In my experience, it is possible to become stronger and more muscular, and leaner at the same time. I wonder what Chat Gpt has to say about becoming stronger and more muscular, whilst also losing fat. It is possible to gain muscle whilst losing fat? It is in my personal experience, and I think diet is the most important part of doing so. I posed the following question to Chat Gpt.

Question: Is it possible to gain muscle on a progressive resistance exercise program, whilst simultaneously losing fat?

Chat Gpt Answer: It is possible to gain muscle and lose fat simultaneously, but it can be challenging to achieve. This process is commonly referred to as “body recomposition.”

When you engage in progressive resistance exercise, you stimulate muscle growth and strength gains. However, in order to lose fat, you need to create a calorie deficit by burning more calories than you consume. This can be challenging because building muscles typically requires a calorie surplus.

That being said, there are several strategies you can use to promote both muscle gain and fat loss. Here are a few:

1. Follow a balanced, nutrient-dense diet. Eating a diet that is high in protein and nutrient-dense foods can help support muscle growth and provide the nutrients your body needs to function optimally.
2. Incorporate cardiovascular exercise. Adding cardio to your routine can help you burn calories and create a calorie deficit, which can support fat loss. However, it’s important to balance cardio with resistance training to avoid losing muscle mass.
3. Prioritize strength training: Progressive resistance exercise can help you build muscle, which can increase your metabolism and help you burn more calories at rest.
4. Monitor your progress: Tracking your body composition changes (e.g. through body measurements or body fat percentage measurements) can help you adjust your diet and exercise routines to optimize muscle gain and fat loss.

It’s important to note that body recomposition can be a slow process and requires patience, consistency, and dedication. Additionally, individual results may vary based on factors such as genetics, age, sex, and starting body composition.

Another good answer, but it talked too much about exercise. I’m specifically interested in nutrition here.

Question: Are there any vitamins or minerals one should consume in a larger quantity than that provided by a balanced diet, in order to gain muscle in the shortest possible time?

Chat Gpt Answer: While there are certain vitamins and minerals that are important for overall health and optimal athletic performance, consuming them in excess amounts is not necessarily helpful for gaining muscle in the shortest possible time. In fact, overconsumption of certain vitamins and minerals can even be harmful to your health.

The most important factor in gaining muscle is a well-rounded, balanced diet that provides all the necessary nutrients in the right amounts. Consuming more than the recommended daily intake of vitamins and minerals is not likely to lead to significant muscle gain.

However, there are some nutrients that may be particularly important for muscle growth and recovery, including protein, carbohydrates, and certain micronutrients such as vitamin D, calcium, and magnesium. It is important to consume these nutrients in sufficient quantities through a balanced diet that includes lean protein sources, whole grains, fruits, and vegetables.

In summary, while a balanced diet that includes sufficient quantities of key nutrients is important for muscle growth, overconsuming vitamins and minerals is not likely to lead to faster muscle gain and may even be harmful to your health. Consult with a registered dietitian or healthcare provider to ensure you are meeting your nutrient needs for optimal athletic performance.

I like that answer. Honestly, I would have been suspicious if Chat Gpt had suggested consuming any pills. Every time I have supplemented with extra vitamins, the only change I’ve noticed has been in the color of my urine.

I’ve believed in a balanced diet for a long time. I’m never surprised when an influencer who claims to have achieved impressive physical stature with a diet of testicles and liver (for example) turns out to be just another steroid user.

AI appears to be an excellent tool for better understanding nutrition and designing eating plans to help us meet our body composition goals. I’m certain I’ll lean on AI in the future. Rather than the seeds of a malevolent, self-directing supercomputer that will bring an end to humanity, Chat Gpt appears to be a useful training partner.