Building muscles can definitely be a challenge if your current diet is not providing you with the adequate amount of protein and energy–and if the adequate exercise routine and supplements are out of the picture.
Importance of Protein Intake
According to scientists, proteins have a plastic tissue function to form structures, such as muscles or molecules. Yes, the body utilizes protein to repair and build tissue; therefore, you should not onlyconcentrate inliftingweights in order to build muscles but also on eating protein enriched edibles. It is recommended that people intake 0.36 grams of protein per pound of bodyweight.
Importance of Dieting
Dieting helps you lose fat around the muscle. You need to make sure to follow a low calorie diet with a workout that alternates between aerobic exercises (one that promotes fat loss) and strength training (improves muscle tone). (You can increase muscle weight without gaining fat, just make sure that your dietisrichwith high biological quality protein without fat percentage.)
Avoid fat gain. A lean muscle diet should be low in fatty foods (25%) and favor vegetable and fish oils. Help eliminate toxins and ammonia by eating fresh vegetables and taking mineral diuretics, such as potassium and soluble fiber.
It is important to reduce muscle stress that is caused by the release of free radicals during strenuous training. This can be achieved by increasing the intake of antioxidants, such as vitamin C and E, beta carotene and minerals like selenium and substances such as flavonoids and coenzyme Q10.
After training, in order to restore muscle glycogen levels and prevent catabolism, it is often suggested to take complex carbohydrates. (Avoid catabolism or muscle breakdown by taking foods that contain amino acids.)
Remember, it is better to eat five small meals a day rather than three large meals, as this helps the body assimilate a maximum amount of protein without gaining weight.
Importance of Hydration
Contrary to popular believe water and sports drinks are essential when you are trying to build muscles. Do not make the mistake of avoiding them. If you have a retention problem, consult a specialist before taking diuretics or limiting water consumption.
A Few Things to Avoid
Energy expenditure depletes glycogen and causes a muscle degradation situation. Muscle fatigue might promote a greater risk of injury.
Avoid hunger, or you will lose muscle.
Avoid an aerobic exercise routine (running, swimming, biking, and etc.) that lasts more than 45 minutes. Long-term training can definitely promote muscle mass degradation.
Supplements Can Help You in Your Muscle Gain Quest
Protein supplements can provide the right amount of fat free amino acids. There are other supplements that can provide protein and a combination of carbohydrates, vitamins, antioxidants, and etc. One of the most popular supplements is creatine supplements. They are athletic aids that are utilized to increase high-intensity athletic performance.
Antioxidants are natural protectors that neutralize free radicals and prevent cell damage. Athletes have an increased risk of oxidation due to wear during training. To avoid this matter, make sure to purchase supplements that contain vitamin E, vitamin C, and minerals like selenium, zinc, manganese, copper, lipoic acid, coenzyme Q10, and bioflavonoids.
Carbohydrates are the fuel that your body uses for energy. They help prevent imbalances of glucose in the blood and help maintain a state of anabolism.
Fat burners mobilize fat and facilitate its removal. The most used are diuretic herbs (prevents fluid retention), choline (breakdowns fat), carnitine (mobilizes fat), chitosan (prevents the absorption of fats), fiber (satiating effect), chromium picolinate, HCA (prevents accumulation of fat), and caffeine stimulants like coffee and coke (activate the metabolism).
Vitamins and minerals
Muscles need higher doses of vitamins and minerals due to athletic wear. The most widely used arevitamins ingroup B (B1, B6 and B12). The minerals needed are iron (transports oxygen to the blood and muscle), magnesium, potassium, calcium, vanadium, chromium, and zinc.
Recommended Plant Supplements
Alfalfa: Contains digestive enzymes
Alhova or Fenugreek: Plants that arerich in protein and carbohydrates
Getting Down to Business
To define and sculpt the body: protein, BCAAs, creatine, andamino acids
To increase energy: carbohydrates andcreatine
To reduce body fat and lose weight: choline, inositol, carnitine, HCA,and caffeine
To increase muscle strength and power: creatine, protein, and amino acids.
To increase the resistance in long-term efforts: BCAAs andcarnitine.
To improve recovery after exercise:protein, BCAA, and carbohydrates.
To reduce fatigue: creatine andcarbohydrates.
Complementary feeding: vitamins, antioxidants, andminerals.
As you can already conclude, building muscle can be a piece of cake if you take the previously mentioned tips into consideration.