So you hit the gym and start lifting some
weights in your quest to put-on some muscle neglecting the fact that, those
muscles need “construction workers” to be built. These “construction workers”
are the nutrients from foods and you need put them at the fore-front of “macho-building”.
Muscle is basically protein but other nutrients
like carbohydrates, fats, vitamins and minerals are necessary “team mates”. The
amount of protein and carbohydrates you need to consume for healthy muscle building actually depends on how much of
them you use in this quest.
Specifically for carbohydrates which drive in
the calories, you will simply need to ingest more than you burn at the gym (or
doing any physical activity). So the
amount of calories to ingest daily depends on what your energy expenditure is.
This can be calculated »»»»here
taking in to account your age, height, sex, weight and level of physical activity.
NOTE: net
energy =total energy intake – total energy expenditure
In short to aid in proper muscle building you
need to eat a variety of
protein, vegetables, fruits, carbohydrates (whole grains & nuts) and healthy fats.
Proteins: Will help in the building
and maintenance of your macho (muscle) and helps you lose unhealthy fat.
Vitamins and Minerals: These will help your
recover from your workout according to stronglifts.com
Carbohydrate: Provide the needed energy
for muscle to get you through your workouts.
Fats: Stronglifts.com says
“eating fats also helps fat loss: your body holds fat if you don't eat fats”
and they helps in smooth performs of the muscles.
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Now let’s
start doing some specific-talk.
PROTEIN
As pointed out already proteins are responsible for
the building of new muscles and our bodies need these essential
“construction-workers” to “macho you-up”.
Out of the twenty-two (22) amino acids that
constitute the nutrient protein, our bodies can only synthesis (make) thirteen
(13) and we need to get the rest from our diets. These are referred to as
essential amino acid among which leucine
is believed to be a messiah for immediate muscle growth and repair.
The amount of protein you should ingest is weight
depended and is 0.8gram of protein per kilogram of weight. Let’s say you weigh
60kg: you should be eating 56 grams (0.8 x 70) of protein every day. However,
if you’re trying to gain muscles, you will need to increase it to about 1.2gram
per kilogram of weight. You should eat protein 15-20 minutes before working
out.
Eggs: There are seven grams of protein per egg
(7g/egg). Avoid eating eggs raw to prevent pathogens and note that the yolk is
central to muscle growth as it contains about ½ of the protein as well as vitamins
A, D and E. Your testosterone (steroid hormone) levels need to be increased for
macho-building and the cholesterol in the yolk helps in its increase. Go in for
eggs with yellow-yolks. Eggs contain ½ gram of the muscle-building
protein-messiah, leucine. The cholesterol
in eggs is classified as dietary cholesterol and recent research has erased the
thought that its linked to heart disease but do not over eat eggs.
Sea fish
(salmon): A 100g Salmon
contains 20g of high-quality, easily digestible proteins. Therefore, eating
salmon preferably 15-20 minutes before your workout will provide your body with
“construction workers” who know what they are about and get the muscle-building
job done. Salmon also contain Omega-3 fatty acids that are said to reduce the
rate of muscle-breakdown and aids in your recovery after hitting the gym. The
less muscle you breakdown with continues addition will result in your desired
macho. They also helps increase your testosterone levels.
Red meat
(beef): Eat lean beef (remember the meat’s dress code is red and
not red with white strips) as it contains not just protein but minerals,
zinc and iron(heme) which stake a crucial claim on the list of crucial
“construction workers” for muscle-building. Red beef also contain the “bus
driver” mineral creatine responsible for transporting iron to the “construction
site”. Vitamin B12 is as well gotten from red beef.
CARBOHYDRATES
Just like at a “construction site” where
excavators need fuel to get work done, so is the case when it comes to getting
your gym sessions/workouts done.
Carbohydrates provide you with 4 Calories per
1gram and you should not jump into your workouts without first adequately
fueling yourself for the supposed journey.
So eat energy giving foods like cereals, tubers
15-20 minutes before your work-outs. Have a finger or 2 of banana after every
workout for the supply of quick energy.
You should keep in mind your body can grow ½ a
pound of muscle a week thus, avoid taking in excessive amounts of calories or
they get converted to lose muscle (fat) rather than the stiff muscle you striving-for.
Oats: These contain good carbohydrates (energy),
lowest cholesterol and full of dietary fiber.
Nuts: Peanuts, cashew and almonds are examples of nuts
that contain the threesome; protein, healthy fats and dietary fiber. These will
help your gain stiff and not lose muscle.
VITAMINS AND MINERALS
As said before these are necessary members of
the “construction workers” for optimum muscle building.
The diverse roles vitamins and minerals play in
the healthy building of muscles cannot be underscored briefly.
Eat a variety of fruits and vegetables to specifically provide you with
antioxidants which have anti-inflammatory properties. This will prevent muscle
soreness and help you recover from workouts.
3. BANANAS are a great source of potassium
(about 400 mg), which helps lower your risk of high blood pressure and stroke
and plays a key role in muscle function.….
Apples, berries and oranges (eat dietary fiber
portions) especially contain lots of antioxidants. Apples also contain pectin
which helps you lose fatty muscle and the vitamin C in help fight diseases that
will affect your quest. EAT THESE
FRUITS IN THEIR NATURAL AND NOT DRINK THEIR PROCESSED JUICES.
Frequent eating of apples will help reduce
your risk of developing several cancers. Evidence reveals ….
You can always have a fruit 2-3 minutes after a
workout and any time of during the day. As said earlier bananas are fruits that
contain not just vitamins and minerals but a chunk of carbohydrates which
provides instant supply of energy.
Spinach especially is a veggie that is said to
prevent muscle and bone loss.
VARIETY
At a construction site you need several workers
to be skilled in different aspects of the construction. Such is the case in macho-building,
eating different healthy foods will provide you with good supply nutrients. Do
not stick to one particular meal-type all for muscle-growth. What you should
remember is before the “kitchen gets furnished;
it must be first and foremost be built properly”.
PROTEIN-CARBOHYDRATE SHAKE
Throw in some amount of sliced banana into a
blender.
Add liquid milk and ice cubes
And press on your magic potion to muscle-
building.
(You can always add other fruits like
strawberries, apples, and watermelon)
Drinking a shake
consisting of protein and carbohydrates before your workout sets the stage
for optimal muscle growth and nutrient usage. Research from several
universities shows that this power nutrition combination puts the breaks on
excess muscle breakdown, jacks up protein synthesis, rapidly refills muscle
energy stores, increases blood flow to your muscles, up regulates creatine
transport, and improves your body’s ability to process and use carbohydrates
for hours following your workout.
SOURCE: Stronglifts.com
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WATER
You should always be hydrated adequately to help
in proper muscle-building. Drinking adequate amounts of water will help you
recover from workouts and prevent strained muscles. As you work-out, you sure
to lose water through sweat and drinking adequate amounts prevents you from
feeling dehydrated afterwards. Do not
drink water immediately after a workout. Imagine pouring water on a hot
iron.
AVOID
DRINKING ENERGY DRINKS: LET ME ASK YOU, DID GOD MAKE ENERGY IN A CAN?
CONCLUSION
Never hit the construction site without tools to
work with. Good nutrition is key to getting your macho-on. Remember, variety
will give your meals the ability to provide you with crucial muscle-building
nutrients.
Get interactive with your
questions for free
FOR
CONSULTATION
Call Our Nutritionist- +233277279565
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— nwG-wOrks (@nwGwOrks) July 10, 2013
