Are you on a muscle building journey and do not know which is the right diet or nutrients to help you accomplish your mission? Many people out there are working out hard and long enough but are not getting the kind of results they are looking for. One of the reasons they are not hitting the ‘bullseye’ in terms of bigger and stronger muscles is that they are eating ‘bad’ food that won’t add value to their physical training. Nutrition plays a significant role in the body and experts say at least 50 percent of the muscle building is attributed to the kind of nutrition you take. But it is not just important for people looking to shed or increase their weight. Therefore, it is important to understand what it means by quality proteins, healthy and unhealthy eating, complex and simple carbohydrates.
Macro-nutrients: Nutrients can either be macronutrients or micronutrients. The former are what the body needs in large amounts and they include carbohydrates, good fats, and proteins. They are the major sources of energy for the body. While calories from fruits will generate the same kind of energy, they have a different effect on your body. Therefore, you need to identify good foods and quit eating bad food that will cause harm instead of getting you on the right footing.
Dietary fats have had a bad reputation for many years just because they are labeled as “fats”. The fact that they are called fats makes people think that they will bulge out when they consume them. Fats can be classified as either saturated, unsaturated, and trans fatty acids. Saturated fats are derived from animal sources and are often labeled as ‘bad fats’ owing to their effect on the body. They are known to increase the amounts of LDL cholesterol. Some of the sources of this type of fats include eggs, meat, and dairy products. On the other hand, unsaturated fats are gotten from vegetables and are believed to have a positive effect on the body since they increase the levels of HDL cholesterol. Therefore, they help to minimize the risks of heart complications. For good muscle-building practices, it is advisable to go for unsaturated fats, as they help you get sufficient energy without causing any negative effects to the body.
These are the major sources of energy in the body. This means reducing the intake of carbs in your diet as some people say will mean a severe reduction in energy, which will impair your ability to raise your physical activities. Therefore, the bottom line is to eat healthy carbohydrates and avoid bad carbohydrates in your diet. Not all carbohydrates are the same. They can be divided into simple and complex carbs, and the former is what you should avoid as much as possible. This is because they are easily digested, leaving you feeling hungry. This makes you want to eat more and more thus raising your caloric levels beyond the recommended levels. Often, these foods feature sugars and little to no other good nutrients.
These sources of bad carbs potato chips, soda, pastries, cookies, breakfast cereals, and sports drinks. If you must take them, it is advisable to avoid them during and after an intensive workout. Complex carbohydrates are the ones recommended. They are found in large quantities in vegetables, whole wheat flour, and brown rise. They are also rich in vitamins, fiber and minerals, which are known to control the amount of cholesterol in the body. Complex carbs are digested much slower than simple carbohydrates, which means you will feel fuller for longer and have a stable release of energy. Therefore, consuming these carbs will help you reduce your calorie intake and manage possible sugar crashes.
They are known as the building blocks for body tissues. This is why they are known to repair muscle tissues following a rigorous workout. For this reason, you need them not only in large amounts but also quality types. Upon metabolism, proteins are broken down into complete and incomplete proteins. Proteins are used as the construction materials for all body tissue. Proteins help to heal broken and damaged muscle tissues after a strenuous workout which is why you should take quality proteins in larger quantities. Protein is also broken into two main categories: complete and incomplete. They are Majorly composed of amino acids known as essential and non-essential amino acids.
Essential amino acids are those that are needed in their entirety in order to repair body tissues. Non-essential amino acids on the other hand are the ones the body can make on its own so you do not need to consume them. A complete protein is a type that contains all the essential amino acids while incomplete proteins and luck one or more essential amino acids. They include those from non-animal sources such as nuts, rice, bread, vegetables, and beans.
While macronutrients are needed in larger quantities, micro-nutrients are the substances you need in smaller quantities. They are not good sources of energy, but they are responsible for the proper functioning of the body. They are needed to enable proper utilization of the calories available in the body. This is why it is recommended that you eat a range of foods rich in various nutrients. You can also supplement your nutrients by eating multivitamins in order to fill any voids left in your diet.
Nutrition is not just for its own sake — instead, it contributes significantly towards proper functioning of the organs, tissues and enables your muscles to grow, regenerate, and heal following injuries.
By known the right nutrition to take, you allow your body to not only generate the required energy needed for raising activity levels but also help repair tissues and give your body the much-needed fuel to scale your performance higher. Therefore, you need to consult your dietician or nutrition expert to help you choose the right food sources and advise you on the best supplements to help stimulate the growth and development of your muscles.