Anabolic meals, popularized in 1995 by Canadian doctor and powerlifter Dr. Mauro Di Pasquale, focus on meals rich in fat and low in carbohydrates. His approach to muscle building and fitness draws from his expertise in molecular biology and sports medicine.
Anabolic meals emphasize high protein and fats to support muscle growth and energy, aligning with the principles of a low-carb, high-fat diet. Di Pasquale’s book on the diet serves as a guide for athletes, lifters, and laypeople, addressing questions about the protocol and composition of anabolic meals to maximize muscle gains.
His principles have significantly influenced the fitness subculture and remain a vital part of one of the most impactful diets in sports medicine, reshaping the conventional approach to nutrition and health. In this article, we will provide comprehensive information about anabolic meals.
Overview
· What are Cyclic Ketogenic Diets (CKDs)?
Cyclic ketogenic diets (CKDs) are a type of diet that alternates between low carbohydrate and carb loading phases.
These diets are based on the principles of the Anabolic Diet and are popular for both dieting and fitness. In the low carb phase, the body uses up its glucose stores and glycogen and starts burning fats for energy.
Then, during carb loading, carbohydrates replenish glycogen stores to maintain energy and health. Medically, CKDs manage glucose reserves to treat epilepsy. To follow these diets, you must understand how proteins, lipids, and carbs maintain the body healthy and energized.
· Dietary Principles For Anabolic
Dr. Di Pasquale says the Anabolic Diet is not ketogenic, but it follows some of its physiological principles. Unlike traditional diets that focus primarily on muscle building or fat loss, the Anabolic Diet is a tri phasic diet with the following components.
- Maintaining
- Bulking
- Cutting
Dr. Di Pasquale calls the diet the “Anabolic Diet” because macronutrient alteration and food choices optimize endocrine system performance. Though overstated, he claims the diet has “steroid like” effects.
· Proposed Anabolic Diet Physiology
The Anabolic Diet is a special diet that focuses on eating more fats and controlling carbohydrate intake to help with muscle growth. The idea behind this diet is to boost androgen production and improve the body’s hormone balance by switching between low carb days and a carb loading phase.
Research shows that this can help with muscle building and managing insulin secretion. However, a possible downside is that it might lead to insulin resistance because of eating high fats and low glucose frequently.
Despite this drawback, the body usually responds well to this diet, as it helps maintain energy and muscle with meals rich in amino acids. The Anabolic principles guide the meals to support the body’s overall needs.
2. Anabolic Diet Phases
Each diet phase adjusts caloric intake to maintain, increase, or lose weight. The diet’s macronutrient makeup matches its calorie content (more on macronutrient alteration later). The length of each phase depends on your body fat and goals. An example of a “cycle”:
· Maintenance and Induction Phase
(Weeks 1 4):
The Maintenance and Induction Phase is a crucial part of the Anabolic Diet designed by Dr. Di Pasquale. During this phase, the body adjusts to the new macronutrient manipulation and calorie intake to stabilize body mass.
This phase helps in maintaining the results achieved during the diet while preparing the body for further progression. The program in this phase focuses on maintaining the right balance to ensure the body remains in an optimal state before moving on to the next stage of the Anabolic Diet.
· Bulk Phase
The Bulk Phase of the Anabolic Diet is where the focus shifts to increasing body mass and body weight. Dr. Di Pasquale emphasizes adjusting calorie intake to support the increase in body mass during this bulk phase.
The goal is to add body weight while keeping body fat gain minimal. However, the bulk phase requires careful monitoring of calorie content and factors such as the length of the phase and the trainee’s response.
Dr. Di Pasquale suggests that some trial and error might be necessary to avoid overshooting or underestimating the required calories for optimal gains during this phase.
· Cutting Phase
The Cutting Phase of the Anabolic Diet focuses on reducing body fat percentage while preserving muscle mass. Dr Di Pasquale recommends reducing calorie intake by creating a deficit of 500 to 1000 calories per day to achieve gradual weight loss.
The cutting phase requires careful attention to factors such as body mass and the length of the phase to prevent muscle loss. The goal during the cutting phase is to achieve weight loss without sacrificing muscle mass, making it a critical part of the diet that follows after the maintenance phase to ensure the best results.
3. Anabolic Diet Plan Cycle of Macronutrients
The Anabolic Diet’s macronutrient proportions stay the same throughout all phases, even if the calorie intake targets change for each phase. Weekdays are low carb and weekends are high carb, according to Dr. Di Pasquale’s eating plan.
· Low Carb Weekdays
During the Low Carb Weekdays of the Anabolic Diet, the goal is to lower carbohydrate intake to about 30 to 60 grams per day. With fewer carbohydrates, your body starts using more fats and protein for energy.
The macronutrient proportions are adjusted so that fat becomes the main fuel source, while protein supports muscle maintenance. These days help train your body to burn fats effectively. Even on rest days, you continue to rely on these sources of energy, keeping carb intake low to maintain the focus on fats.
· High Carb Weekends
On High Carb Weekends, the Anabolic Diet shifts by increasing carbohydrate intake to about 60 to 80 grams. This change helps your body replenish muscle glycogen that was used up during the week.
Carbs are the main focus, while protein and fat intake are reduced to balance the macronutrients. This approach gives your body a boost of energy and helps prevent burnout. The High Carb Weekends are important for restoring energy and maintaining balance in the Anabolic Diet.
Food Options For an Anabolic Diet
According to Dr Di Pasquale, saturated fats are necessary for the body to produce hormones at their best and serve as an excellent source of fuel. Consequently, on weekdays (low carb days), he usually recommends:
- Fatty cuts of meats, especially red meats
- Whole eggs
- Full fat dairy products like cheese, cream, and butter
- Oils, such as canola, peanut, flax, macadamia, olive, and coconut
- Nuts and nut spreads
- Fibrous vegetables, especially greens like lettuce, broccoli, and celery
Pay close attention to your carb intake over the week and aim to maintain it within the 5 10% range of your total calorie intake. Due to the carbs you ate from other foods, you probably won’t eat any starchy carbs this week.
Sample Weekday Menu (2800 Calories):
Meal 1:
- Three whole eggs cooked in one teaspoon of oil with one ounce of pepper jack cheese
- Two links of turkey sausage
- Ten grammes of peanut butter
Total: 36.5g Fat, 36.5g Protein, and 2.5g
Meal 2:
- Four ounces of ground pork
- One sausage made in Italy
- One and a half cups salad dressing
32g Fat, 38g Protein, and 3g
Meal 3:
- 1 oz of pepper jack cheese and 4 oz of 93/7 ground beef
- One link of turkey sausage
- 32 grammes of peanut butter
34.5g Fat, 40.5g Protein, and 3g Net Carb totals for 530 calories.
Meal 4:
- One tablespoon of oil fried five ounces of white flesh chicken breast
- One link of turkey sausage
1.5% cup salad mix plus 1 tablespoon flax meal
- 21 grammes of peanut butter
Total: 500 Calories, 30g Fat, 40.5g Protein, and 5.25g
Meal No. 5:
- 1% cottage cheese, 6 ounces
- A half-spoon of whey protein
- 16 grammes of almond butter
- Five grammes of flax meal
- One tablespoon of oil
Altogether: 450 Calories / 27g Fat / 36.5g Protein / 9.5g Net Carb
Pre/Post Workout Shakes:
- Whey, 1.5 scoops, before working out
- Two whey scoops following exercise
Overall: 360 Calories, 5g Fat, 78g Protein, and 8g Net Carbohydrates
Daily Totals:
- 2,840 Calories
- 165g of fat, of which 40g are saturated fat.
- 265 grammes of protein
- ~30g Net Carb
The carbohydrate intake is more important on weekends, so feel free to eat whatever you want. Although it is not required, Dr. Di Pasquale suggests “backloading” carbs and eating them later in the day.
Depending on your tolerance level, some people may be able to spread out their carb intake more equally throughout the day. Here is an example of a typical weekend:
Example Weekend Menu
| Meal | Food Items |
| Meal 1 | Pancakes, fresh fruit, and an egg white omelette |
| Meal 2 | Pasta with tomato sauce, chicken breast, and garlic bread |
| Meal 3 | Bagel with low fat cheese and turkey breast |
| Meal 4 | Sweet potato and an extra lean ground beef hamburger |
| Meal 5 | Shrimp tacos served over rice and beans |
As long as you meet your daily macronutrient/calorie goal, there are no rigid diet guidelines. Dr. Di Pasquale suggests foods for each timeframe as a template. The Anabolic Diet doesn’t exclude dietary groups. On weekends, you can consume grains and other starchy carbs, but during the week, you probably won’t.
Best Anabolic Foods
Following is the list of best anabolic foods
· Chicken Thighs
Chicken thighs taste better than chicken breast and are loved by many for their juicy flavour. They have more fat, which helps increase testosterone production, important for building and repairing muscles.
Although they have more fat, which can affect cholesterol, their benefits for growing muscle tissues make them a good food choice for increasing muscle size and improving overall body state.
· Greek Yogurt
Greek yoghurt is loaded with both whey protein and casein protein, making it a great snack for muscle recovery. Eating Greek yoghurt for breakfast or as a post workout meal gives you important proteins and amino acids quickly into the bloodstream, helping with fast muscle repair.
The slow release of casein protein is also helpful at night, as it helps muscles recover while you sleep.
· Oatmeal
Oatmeal is great for fibre, which helps control the absorption of glucose and keeps blood sugar levels stable. This helps avoid sudden energy drops, making oatmeal ideal for workouts as it provides steady energy.
The fibre in oatmeal also helps refill glycogen stores in muscles, necessary for recovery and performance during workouts. This makes oatmeal not just a basic food, but a smart addition to any athlete’s diet.
· Coffee
For those who enjoy coffee, it offers more than just an energy boost. It helps improve endurance and muscle performance, and can even boost testosterone levels. Many athletes drink coffee an hour before their workouts to get these benefits, which help with better endurance and muscle conditioning.
· Sweet Potato
Sweet potatoes are a great source of complex carbs and give the energy needed for intense workouts. They’re especially popular among young athletes because they provide energy that lasts during long training sessions.
The natural sweetness and nutrients in sweet potatoes make them a favourite for athletes who want both taste and energy.
· Cottage Cheese
Cottage cheese is popular among athletes and bodybuilders because it’s full of casein protein, a slow releasing protein good for muscle maintenance. It also contains important vitamins and minerals needed for overall health and muscle work.
The amino acids in cottage cheese help with muscle repair and recovery, making it a top choice for those aiming to grow muscle and strength. This is why it’s a key food in the diets of those committed to muscle building.
Conclusion
The Anabolic Diet devised by Dr. Di Pasquale has significantly influenced the fitness subculture by introducing a unique set of dieting strategies that focus on macronutrient manipulation. This diet involves careful planning of meals and macronutrient swings to optimize health and body composition.
Although it offers substantial benefits, it’s important to note the drawbacks, such as the stringent management of food intake, which may not suit everybody. The principles of the Anabolic Diet have been widely adopted, but they require much commitment and are not universally ideal for all people.
The diet promotes a tailored approach to nutrition that aligns with the goals of enhanced performance and fitness.
Frequently Asked Questions
What Meal are Best for Muscle Gain?
Meals best for muscle gain include lean meats, fish, nuts, seeds, and beans, paired with whole grains. Fresh vegetables and fruits are also crucial as they provide vitamins, minerals, and antioxidants, all essential for muscle growth and recovery.
Incorporating these foods into your diet supports building stronger muscles and aids in post workout recovery.
What Foods are an Anabolic Fasting?
When practising anabolic fasting, choosing the right foods is crucial for effectiveness. Focus on high protein, low carb options to efficiently build muscle and burn fat.
Excellent choices include lean meats, fish, and legumes. These foods support muscle growth and enhance fat loss, making them essential for successful anabolic fasting.
What is an Anabolic Meal?
An anabolic meal is part of a diet that cycles nutrients: you eat low carb meals during the week and high carb meals on weekends.
This cycle stops your body from mainly using carbs for energy. On high carb days, your body can also refill its energy stores, which is especially helpful after tough workouts.