Here’s a question for the weightlifting enthusiasts out there. When you lift weights are you building muscle or tearing it down? Though not intended to be a trick question, most people guess wrong. Weight lifting is catabolic, which is a destructive process. It puts the body in the position to grow, via the anabolic process which may follow the workout. “There is a time for everything, and a season for every activity under heaven” Ecclesiastes 3:1″a time to tear down and a time to build” Ecclesiastes 3:3. That is the most condensed description of the bodybuilding lifestyle I’ve ever read. I got that from the Old Testament, that’s gold!

So if the workout is the tear-down (catabolic) portion of this whole fitness endeavor, what is the build-up portion?

The answer is nutrition or better yet, food. As we go deeper into what type of nutrition, or what specific macro-nutrients we need. We must recognize the different categories of macro-nutrients: carbohydrates, fats, and proteins. The main macro-nutrient I’m referring to for muscle repair is protein. So the next question is how much protein do you need?

There are many differing thoughts on that question. One model is a gram of protein per pound of muscle mass. Let’s say you are a 220 lb individual who has a goal weight of 180 lbs and 15% body fat. That would put your goal weight of muscle mass at 153 lbs. Following the model of a gram per pound of muscle mass, that would put your goal daily protein consumption at 153 grams. For the sake of simplicity let’s round that to 150. Now we’re faced with the task of how many meals should you consume. To help with that we should understand, how much protein can your body absorb? I believe 30 grams of protein is the maximum per meal. So now the question becomes how many meals should I be getting in? This is where math comes in…. 150/30 = 5 meals per day. That is challenging for most people. A common fall back is to consume multiple protein drinks or bars. Try not to have more than one protein drink or bar. I believe God made food for us, to assist us to repair our bodies.

The key is you have to strategize your meals ahead of time. Meal prepping has become more common. That’s where you cook and pack for later consumption. Honestly the nutrition portion of the workout lifestyle is 75-90% of it. It can be exhausting, confusing and all consuming. As you put the workout plan and nutritional plan together and have the discipline to stick to it, the rewards are amazing. Over the years I’ve witnessed many incredible physical transformations. I’ve also been blessed to have witnessed many spiritual transformations.

As incredible the physical transformations are, I must say the spiritual ones are even more incredible. “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” 1 Timothy 4:8 Remember we’re in this body for only 70-80 years on average. Our spiritual body, we’re in that for eternity.

Similar to the workout tearing us down, the stress and pressures of life can also tear us down. Tear us down both physically and spiritually.

So how much protein do we need to account for this stress?

Remember that we are created in God’s image. We are not merely a physical being. “Jesus answered, it is written: Man does not live on bread alone, but on every word that comes from the mouth of God.” Matthew 4:4

Are you getting fed spiritually? Are you getting in the word? Just like we need a plan to get into shape, we need a plan to grow in our faith.

There are many yearly programs or studies to read through the bible.

Just like I hope to encourage everyone to exercise and eat better, I hope to encourage you to feed yourself spiritually on a daily basis. I view our prayer life as the opportunity for us to speak to God and the time we spend in the Word being the opportunity to hear from God.

Similar to working out, there are obstacles that pop up and distract us from spending time in the word. When it comes to my workouts, I have a scheduled time that I’ve committed to. It needs to be the same for your time in the word. It’s not the quantity but the quality and consistency. Napolian Hill the author of “Think and Grow Rich” writes,

“A failure to plan is a plan to fail.” Just like your workouts and every other area of your life in which you are striving for success, you need a plan for your time in the word and your prayer life. Remember you’re not only a physical being, you’re spiritual also. As you read your bible, it might not always make sense in that moment. Realize that the words you’re reading are not merely words, but spiritual food, nourishment for your soul, which you will draw from at a later time. If you want to grow, you need to eat. Be in the word and be blessed!

Dr. Tom