Nutrition As many of you have heard, “nutrition provides the building blocks of muscle” and muscle growth. It is imperative to use a perfectly planned out meal plan to assist you in following a nutritious diet. Building muscle is not all about the gym, it 's about proper nutrition also. To make the perfect nutrition plan that is suitable for you, calculation of your Total Daily Energy Expenditure (TDEE) is needed. To increase muscle growth one should increase their TDEE by 300 to 500 calories. Adding 300 to 500 calories will help build muscle while avoiding excess gains in unnecessary fats. There are three primary sources of calories - Carbohydrates, Proteins and Fats. Carbohydrates and Protein provide 4 calories per gram whereas Fats provide
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A nutritional plan incorporates the right amount of protein, carbohydrates, and fats needed. Your nutrition needs to be spread over the day. Research shows that a steady intake of food can help your body. Research done by scientists claim that eating more over a longer period of time is the best way. They found that waiting 5 to 6 hours before your next meal may be better than eating every 2-3 hours. This this true for spiking protein synthesis but you will increase muscle breakdown which will affect muscle growth. An important equation to know is Net Protein Balance which is skeletal muscle mass is equal to Muscle Protein Synthesis – Muscle Protein Breakdown. If that equation is positive, then you will be able to maximize muscle growth. Jim Stoppani, a man who holds a PHD in exercise physiology and a minor in biochemistry did tremendous research on protein synthesis and found that an increase in protein is necessary to building muscle. Then a nutritional plan that consists of 40% protein 30% carbohydrates and 30% fat would be ideal. So based on your Total Daily Energy Expenditure (TDEE) and knowledge of calories per gram you should be able to calculate what you need. So an individual with a TDDE of 2800 would take in 1120 calories of protein, 840 calories of carbohydrates and 840 calories of fats. In other terms that would be 280 grams of protein, 210 grams of carbs and 93 grams of …show more content…
Supplements are used to increase or speed up your progress. Supplementation is never to be used to replace diet or exercise according to Stoppani. Supplements are enhanced your ability of what you are already able to do with a proper nutrition and workout technique. There are many supplementations that can promote maximum muscle growth and performance. Branched-chain amino acid also known as BCAA, Beta-Alanie, Betaine, Creatine, protein powder, fish oil, multivitamin, caffeine, and Acetyl L-carnitine. Protein powder is necessary for those looking to get more protein into their diet and to get protein to their muscle as fast as possible. The reason that you want to get protein fast as possible to your muscle, is that after a workout your muscle needs to be repaired and the quicker you repair your muscle the more muscle growth you will promote. The best type of protein powder for this is the whey protein which is a fast digesting protein. There are also other types of protein such as milk, casein, beef, and egg proteins which are slow digesting protein which are best use at night when going to bed. The reason why its slow at feeding your muscles at night is because you are recovering in your sleep. Acetyl L-carnitine, creatine, caffeine, Beta-Alanie, Betaine, and BCAAs are all supplements that will increase your alertness, focus, and energy, and promote muscle
A nutritional plan incorporates the right amount of protein, carbohydrates, and fats needed. Your nutrition needs to be spread over the day. Research shows that a steady intake of food can help your body. Research done by scientists claim that eating more over a longer period of time is the best way. They found that waiting 5 to 6 hours before your next meal may be better than eating every 2-3 hours. This this true for spiking protein synthesis but you will increase muscle breakdown which will affect muscle growth. An important equation to know is Net Protein Balance which is skeletal muscle mass is equal to Muscle Protein Synthesis – Muscle Protein Breakdown. If that equation is positive, then you will be able to maximize muscle growth. Jim Stoppani, a man who holds a PHD in exercise physiology and a minor in biochemistry did tremendous research on protein synthesis and found that an increase in protein is necessary to building muscle. Then a nutritional plan that consists of 40% protein 30% carbohydrates and 30% fat would be ideal. So based on your Total Daily Energy Expenditure (TDEE) and knowledge of calories per gram you should be able to calculate what you need. So an individual with a TDDE of 2800 would take in 1120 calories of protein, 840 calories of carbohydrates and 840 calories of fats. In other terms that would be 280 grams of protein, 210 grams of carbs and 93 grams of …show more content…
Supplements are used to increase or speed up your progress. Supplementation is never to be used to replace diet or exercise according to Stoppani. Supplements are enhanced your ability of what you are already able to do with a proper nutrition and workout technique. There are many supplementations that can promote maximum muscle growth and performance. Branched-chain amino acid also known as BCAA, Beta-Alanie, Betaine, Creatine, protein powder, fish oil, multivitamin, caffeine, and Acetyl L-carnitine. Protein powder is necessary for those looking to get more protein into their diet and to get protein to their muscle as fast as possible. The reason that you want to get protein fast as possible to your muscle, is that after a workout your muscle needs to be repaired and the quicker you repair your muscle the more muscle growth you will promote. The best type of protein powder for this is the whey protein which is a fast digesting protein. There are also other types of protein such as milk, casein, beef, and egg proteins which are slow digesting protein which are best use at night when going to bed. The reason why its slow at feeding your muscles at night is because you are recovering in your sleep. Acetyl L-carnitine, creatine, caffeine, Beta-Alanie, Betaine, and BCAAs are all supplements that will increase your alertness, focus, and energy, and promote muscle