If you are like the majority of people, you are struggling to gain muscle mass. Based on this, you hit the gym 5-6 times a week, exercise exhaustively, only to see a minimal improvement in overall muscle growth. Sure you are able to bench press more than your friends, but why haven’t you had significant muscle growth? In this article I’ll explain how eating the right nutrients will give you that growth.
There are numerous books, articles, and magazines that emphasize how important this nutrient is for your muscle growth. The relationship between it and your muscles is very essential. This nutrient is protein. Without extra protein, your body could lose muscle mass along with fat. Research has concluded that if you are trying to build muscle, your protein intake needs to be between 1.5-2 grams of protein per kilogram of body weight each day. For example, a kilogram is 2.2 pounds, so if you weigh 180 pounds, your body requires 164 grams of protein a day, at most. Use this formula to calculate your specific protein intake.
Another nutrient that will improve your muscle growth is consuming carbohydrates. Since carbohydrates are the primary source of energy for our body during exercise, many nutritionist believe it should take up a majority of our daily diet. However, this advice does not coincide with you if your goal is to gain muscle mass without getting fat. That’s because strength training does not burn a lot of calories, only 300-500 calories. Keep in mind that 75 grams of carbohydrate is equivalent to 300 calories, barely enough for one workout session. Also, your carbohydrate intake depends on your current body status. If your goal is to gain weight along with muscle increase carbohydrates, conversely, if you want to reduce fat, your intake should be very low.
Lastly, consuming fat will also increase your muscle mass. Remember, fat will not increase your weight, it’s excess carbohydrates that does. Fat plays two roles in building muscle. First fat increases testosterone levels. Secondly it helps preserve nitrogen. Since protein is 16 percent nitrogen, nitrogen is a good indicator of whether your body is building muscle( anabolic state) or breaking it down(catabolic state). Basically, fat stores protein.
In conclusion, adding these three nutrients to your diet will increase your muscle mass. If you found this article helpful, visit http://www.musclebuildingreview.net for more workout tips.
