Muscle growth is also called hypertrophy. It’s the development of density, mass, function and shape of muscle cells. It allows your muscles to meet function or exercise-induced stress. Muscle cells are like a group of sticks bundled together. They comprise of protein, phosphatase, water and minerals. In order to build muscle, you need to focus on the right nutrition. In this post, we’ve discussed what your body needs to build muscle.
What Should Muscle Building Nutrition Include?
There are many people who turn to a healthy diet plan to lose weight, build muscle and stay healthy. According to many studies, increased protein intake can help people reduce their calorie intake and control appetite. Diets with around 30% protein are considered to be reasonable. However, protein intake should not increase over 50% in your diet.
The other part of your diet should include carbohydrates and high calorie foods. Your nutrition should be a combination of lean animal meats, milk, brown rice, cereals and fresh fruits and vegetables.
Why Is Muscle Building Nutrition Important?
Muscle building nutrition is important to build muscle mass in your body. In addition to enhancing your appearance, good muscle definition can also help you become larger, stronger and athletic. It’s worth mentioning that bigger muscles can improve function. Muscles are metabolically active, and affect the way your body handles nutrients.
For instance, when you have bigger muscles, your body is able to regulate insulin levels. When it comes to your health, it’s important to understand that muscle mass can preserve strength. Thus, it prevents impaired contraction mechanisms, loss of muscle function and reduced motor function.
How Do Muscles Respond To Proper Nutrition?
When it comes to muscle building, you should consider protein intake in your diet. In simple terms, muscle building depends on how many calories you consume, and your protein intake. When you’re resting, muscle protein breakdown tends to exceed protein synthesis. The net balance can be improved with resistance and strength training. You need to build up more muscle than you breakdown. Protein represents around 15% of your energy intake. If you’re on a restricted diet, you should consume around 2 grams protein per Kg bodyweight. On the other hand, carbs and healthy fats are required to give you proper muscle definition.
Brief Overview Of Types Of Muscle Building Nutrition
- Protein: When you’re trying to build muscle with strength training, protein can bring back your muscles to life. According to many studies, protein is the most important component of muscle building nutrition. A high protein diet supports muscle recovery, growth and maintenance.
- Supplements / Pills: Supplements are available in a lot of different forms, including bars, powder, pills and shakes. You can choose from protein, multivitamin, Omega 3 and other supplements. In recent years, these supplements have been extremely popular in the market. However, it is important to understand that they don’t magically make you lose weight or build muscle. In fact, they don’t give any more benefits than high quality natural foods. But they offer one major advantage. Supplements are easier, more convenient and quicker.
- Carbohydrates: Contrary to popular belief, carbs aren’t bad. When you want to build your muscles naturally, it’s important to include carbs in your diet. They provide your body with a good amount of energy to build your muscles naturally and quickly. In case you don’t feel sufficient energy in the body, you’re unable to perform strenuous workouts. You should focus on foods like rice, cereals and bread.
- High Calorie Food Items: When you want to build muscles quickly, it’s important to consume high calorie foods. You should never skip your breakfast. In the breakfast, you need to consume oatmeal, cranberries, skimmed milk, flax seed oil, raisins, 2-3 poached eggs, hemp seed oil and more.
It’s also important to understand that you should never skip your meals. You should eat frequently in small portions. Four to five times per day is a good idea. This helps you gain muscle mass, and build quality muscles.
Hypertrophy can bring a lot of challenges. In order to overcome these it is important to make sure that you understand your body’s requirements well. In this post, we have discussed the nutritional requirement for muscles and what kinds of foods have better responses to such conditions. When we talk about building muscles and providing your body with better nutrition, proteins-rich content is always a priority. Understanding the right sources of protein shall help you deliver your body with the right food content. Follow our extensive guide on muscle building nutrition and build quality muscles.