Nutrition is indispensable
for everybody. Especially for the people who engage in a body training program.
Without adequate nutrition, you will not obtain a good workout result.
1. Enough heat for muscles. The muscle need to consume energy to grow. Without enough energy, it is impossible to ensure the normal growth of muscle.
2. Enough carbohydrate during exercise. Carbohydrate is the main source of human energy. After digested in our body, it will mainly be absorbed in the form of Glucose. Glucose can be oxidized rapidly and provide enough energy to support our sustained exercise.
3. High quantity protein materials. It is the cornerstone of muscle and the basis of the growth of muscles. Some recent researches have shown that intake of protein after exercises can multiple the growth of muscle. Therefore muscle growth must absorb enough quantity protein every day.
4. Promoting synthesis but reducing decomposition. When the synthesis is more than decomposition, the muscle will grow. Conversely, the muscle will decrease. Therefore, we should pay attention to promote the muscle protein synthesis,
5. Keeping a suitable hormone levels in the progress. Hormone is very important for muscle protein synthesis.
6. Drinking enough water. The intensive exercise will make your sweat a lot. So it is necessary to drink enough water Please keep in mind to drink slowly and small mouth of water every time. The temperature of water should not be too low, since ice water with the body temperature will damage your respiratory system.
These nutrition advices have been proved useful by many users. If we follow this guideline, we will obtain good results in a very short time!
How Much Protein?
Protein synthesis simply means that your body builds proteins with the amino acids (the building blocks of protein) that you eat.
Your body builds proteins for a variety of purposes, but obviously we are most interested in building muscle proteins, as this will give you bigger and stronger muscles.
The first of the two studies showed that there was no difference in protein synthesis between eating 20 grams of protein or 40 grams. The second study showed that there was no difference in protein synthesis between 30 grams and 90 grams.
For a long time people have been saying that, "You can't absorb more than 30 grams of protein per meal." While your body can definitely absorb more than 30 grams, it seems now that 20-30 grams is the most protein you need in order to maximally stimulate muscle building.
However, the benefits of protein go far beyond just building muscle. First of all, if you limit yourself to only 20-30g of protein per meal then you will need to get calories from somewhere else. This means eating more carbs or more fats. Unfortunately, both of these nutrients are more likely to cause fat gain than protein.
There are also a ton of other benefits of a higher protein diet, like increased anabolic hormones and better health. In addition, foods that are high in protein like steak and eggs also contain a lot of other beneficial nutrients like creatine and healthy fats.
In short, these research studies are interesting, but you need to look at the whole picture when determining how much protein you need for your goals.
Because of this, I have not changed my recommendations for how much protein you should eat. you should determine your needs based on your specific goals and lean muscle mass, but this will typically be between 40-70g of protein per meal.
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