Monthly Archives: March 2016

Muscle Growth With proper Nutrition

Muscle growth is the development of the shape, function, mass, and density of muscle cells. Human muscles contain filaments in cylindrical bundles called myofibrils. Muscle growth gives an individual a leaner and stronger body. There is also an improvement of function. Most individuals grow their muscles by training. The right nutrition can also facilitate muscle growth. Some foods provide the body with the nutrients and minerals it needs to build more muscle.

To find the right food for muscle growth, it helps to know what to look for. Restricting calories can lead to loss of muscle. Typically, about 2800 calories are necessary to build 500 grams of muscle. Besides calories, proteins are also essential for muscle growth. Muscles break down proteins, so it becomes necessary to take in more to keep a balance. These are some nutrients and foods that contribute to muscle growth.

Zinc

The body uses zinc to produce testosterone, which helps in building muscles. After exercising, zinc is the mineral that aids in recovery. Some of the common sources include pulses, red meat, cheese, and pumpkin seeds.

Protein

Proteins contain amino acids that are essential for building muscles. The amount of protein intake should depend on if you are a beginner in muscle building or a professional such as an athlete. Lean animals are the recommended sources for food proteins. These include; beef, fish, eggs, turkey, and chicken. For an individual who does not prefer meat, quinoa is an excellent source of protein. Quinoa is a grain rich in fiber that is gluten-free and has all the essential amino acids.

Carbohydrates

These are also essential nutrients when looking to build muscle. Enough carbohydrates are necessary to provide the body with the energy it needs during exercise. It is crucial to stick with the carbohydrates that are slow to digest like sweet potatoes, whole grains, and oatmeal.

Iron

This mineral is essential in keeping the energy level in the body optimal. Iron aids in the transportation of oxygen throughout the body. It also plays a role in strengthening the immune system. Common sources of iron include venison, bran cereals, and dried apricots.

Whey Protein

Whey protein is a supplement that improves the intake of protein in the body. Getting the recommended amount of protein from whole foods alone may not always be possible, and that is why the supplement is vital.

Calcium

The mineral is vital for growing strong bones. It helps with the metabolism and muscle contraction. Having enough calcium will prevent the release of calcitrol, which stores fat in the body. Foods rich in calcium include cheese, sesame seeds, almonds, and sardines.

Vitamin C

Vitamin C is an antioxidant that enables the body to get rid of oxidative stress resulting from exercises. It is also fundamental in metabolising carbohydrates. Citrus fruits, veggies, and green peppers are some of the foods that provide the vitamin.

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How Your Body Builds Muscle

Building Muscle by Muzafar Zaman

Before you start training to gain your muscle mass, you should first look into the structure of muscle tissue and how it comes to develop and grow. One thing to remember is it takes time to gain muscle mass and see a physical change in your appearance. Some things may just surprise you about becoming toned, so read on to become successful at getting the muscles you’re aiming for.

Muscles come in many forms, the heart itself is a muscle, but when we speak about becoming strong, we’re talking about skeletal muscles. Skeletal muscles throughout your body are formed by many fibres known as myofibrils, allowing the muscle to contract. The contractions are caused by signals from motor neurons. The fibers can become damaged during your workout, and as you rest, they are repaired with new protein fibers during a cellular process. Over time and many workouts, the repaired myofibrils will become denser and will also multiply, enhancing muscle growth. Due to this process occurring as you rest, you should ensure you get at least 8 hours sleep at night to maximise muscle growth.
The control you have over your muscle growth depends on numerous factors, over time you will be able to lift heavier loads, and should do so to ensure you are continously stressing your muscles so they continue to develop under tension. It’s also completely normal to feel sore after workouts, as your muscles are becoming damaged. This process will also kickstart the muscle growth, and over time you’ll feel less sore than you used to.

In order for your muscles to benefit totally, they must be fuelled with enough protein and calories as well as enough rest. You have to consume more than your standard calorie intake, just ensure you are eating clean and don’t make the mistake of overeating either. You should also focus on your protein intake to assist with your muscle growth, include fish, eggs and meat into your diet. Furthermore, make sure to consume plenty of water, as well as healthy fats that you can find in olives, nuts, avocado and tuna. A final tip is to eat more often during the day than the usual 3 meals that you are used to, instead try to aim for 5 or 6 smaller meals a day, one of which could be a protein shake to ensure you’re getting enough protein in your diet.

By Dr Muzzafar Zaman