How A Balanced Diet Can Help You Build Muscles
Carbohydrates
This class of macro-nutrients provides the cells in your body with energy. They are found in both complex and simple forms. In both cases, carbohydrates comprise of small units, mainly fructose and glucose. The small units are perfect combinations of three elements- carbon, oxygen and hydrogen.
Carbohydrates are responsible for providing your body cells with the energy required to perform cell functions. The preferred energy source for muscles as well as your brain is glucose. Each gram of the macro-nutrient consists of about four calories.
Your body stores fructose and glucose in small quantities in form of glycogen. The highest concentration is in your liver. However, the muscles store a larger amount of glycogen. Under ordinary food consumption conditions, your body is always provided with a steady supply of glycogen to ensure that glucose is readily available.
In case of excess consumption, the extra macro-nutrients are converted to fats and then stored in your fat cells. This usually happens if you live a sedentary lifestyle.
On the other hand, if you engage in regular and intense muscle building exercises, then your body will undoubtedly need a higher intake of carbohydrates.
The macro-nutrients are found in vegetables, whole grains and fruits. With regard to source, they can be broadly classified into two:
1. Simple carbohydrates
2. Complex carbohydrates
Simple carbohydrates are sugar molecules that comprise short chain molecules. Refined sugars like table sugar, corn syrup and honey are some of the primary sources.
On the other hand, complex carbohydrates are polysaccharides comprising of long-chain molecules. Arrangement of the molecules usually determines what the long-chain molecule make. For instance, the molecules arrangement in potatoes differs from the arrangement in wheat. Sources of complex carbohydrates include wheat, legumes, rice, beans and oats, among others.
With regard to how your body makes use of simple and complex carbohydrates, there is absolutely no difference between the two.
Daily intake depends on how physically active or inactive you are. Those who intend to build muscles should consume larger quantities of carbohydrates than normal.
Proteins
These are macro-nutrients that comprise of smaller units known as amino acids. Some amino acids are available in the foods you eat, while others are manufactured by your body. The body does not rely on protein as an energy source, unless it is subjected to carbohydrate-deficient diet, starvation or prolonged physical exercises such as running, muscle building or cycling.
When you consume proteins, they are used in the manufacture of structural fibers, blood- clotting agents, enzymes, antibodies and hormones.
Muscles are primarily made of structural fibers. Your skeletal system is held together by tendons and ligaments, and the two primarily consist of protein material. Additionally, the cartilage that covers your bones and absorbs shock is also made of protein material.
Each gram contains about four calories.
Most of the proteins in your body are found in the muscles, and this is due to their structural function. Amino acids usually circulate in the lymph system and blood system, forming the metabolic amino-acid-pool.
Macro-nutrients (proteins) are frequently broken down, and the building blocks are usually recycled. There is a variation in the turnover rate. Cartilage cells take up to three years, whilst cells in your digestive system can be recycled within a few days. The variation is vital since during strenuous conditions such as starvation and intense muscle building exercises, your heart, liver and other delicate organs cannot break down at the expense of organs that are not as delicate.
Proteins play an important role in muscle building. For this reason, your diet should consist of the right quality and quantity of proteins.
Fats
Just like carbohydrates and proteins, fats also play a vital role in muscle building.
Essential fatty acids such as cholesterol and triglycerides store energy, protect important organs and also provide insulation. They help proteins by acting as messengers. Additionally, fatty acids initiate chemical reactions that control overall growth, reproduction, functioning of the immune system and other elements of basic metabolism as well.
Creation, storage, breakdown and mobilization of fats determine how your body regulates energy. Imbalance in any of the four aspects can cause diseases such as diabetes. Excess triglycerides in the blood stream, for instance, can result in clogged arteries.
Fats help your body to stockpile nutrients. Are you aware that fat soluble A, D, E as well as K vitamins are not only stored in the fatty tissues, but are also stored in the liver.
Triglycerides are ideal for storing energy since their capacity to store energy is twice as large as that of the two afore-mentioned macro-nutrients.
After digestion, triglycerides are transported to body cells through your bloodstream. Some of it is immediately used to produce energy, while the remaining fraction is stored in the form of lipid droplets.
Whenever you are engaging in strenuous physical activities such as muscle building, your body breaks down stored triglycerides using lipase enzymes. Consequently, mitochondria start creating ATP (adenosine triphosphate).
To effectively build muscles, your diet must consist of the right proportion of fats.
Benefits of muscle building
Lean and taut muscles can undoubtedly make you look attractive. They symbolize power and physical strength. Additionally, they can enhance confidence levels.
There are many health benefits of muscle building. Lean muscle mass can burn impressive amounts of calories. Additionally, muscles increase the rate of metabolism, especially as you grow older. Strength training significantly reduces the risk of osteoporosis, heart disease, high cholesterol, type 2 diabetes and hypertension.
Muscle strengthening exercises such as weight lifting, sit-ups and push-ups can help increase the density of your bones. Bone density is a vital consideration for senior citizens as well as those who are still young. Are you aware that bone mass can start declining even before you celebrate your 40th birthday? Osteoporosis is a condition that affects millions of people across the world, and many others are at risk. That is why weight lifting and other physical resistance exercises are important.
Whenever you engage in muscle training exercises, remember to take breaks. Working the same group of muscles without rest can lead to overtraining.
Remember that muscle training can only be effective if you observe a balanced diet.
