한국 안산의 비즈니스 이벤트 및 컨퍼런스
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If you want to build muscle, HAS TO Maintain a proper diet with all the proper nutrients. Simple as that. Without the proper nutrients in your body, there is no way your muscles can grow and repair themselves. The big three macronutrients that are needed in your system at all times during the day are: proteins, carbohydrates and fats (healthy fats). Leaving out any of these nutrients, or not getting the proper amount, will make your training and effort to build new muscles difficult.
Here’s a little rundown of the three macronutrients you should be targeting.
Whether you’re trying to lose weight, gain mass, or just build muscle in general, you need to incorporate all of these into your diet. Leaving any of these out will make it very difficult to achieve your goal (whatever it is).
Protein
The most important nutrient for building new muscle and repairing muscle tissue is protein. Protein is what all new muscles depend on to grow. Not only will it help build muscle, but it is also extremely important for losing body fat. This is due to the high thermal effect that protein has, causing your body to produce more energy to process it and thus greatly increasing your metabolic rate. Try to eat protein with every meal, whether you want to lose weight or gain muscle, it is really the building block of a new muscle.
Carbohydrates
Now you have surely heard about all the low carb diets that claim to be the best way to lose weight. Let me explain why not only will this not help you lose weight, it will also be harmful for you.
What do carbohydrates do for you?
To put it bluntly, they are your body’s fuel or energy. They should make up about 50% of your total daily calories.
There are two different types of carbohydrates that you will come across. The first ones, which are simple carbohydrates, are sugars and the type that we will want to try to avoid as much as possible. These types of carbohydrates are also found in foods that are sugary in most white grains, such as white bread, white pasta, etc. The second type of carbohydrate is complex carbohydrates. These are found in whole wheat products and are the ones that should account for the majority of your carbohydrate intake. These carbs will take longer to process, which is good as it will keep your blood sugar levels constant throughout the day and also keep you feeling full longer.
Fat
Yes fat. Your body should have it even if you are trying to lose weight. What you need to know is which fats are good for you and which are not. There are three main types of fat that you will find.
The two that you want to avoid they are saturated fat and trans fat. Both are bad fats that the body does not need and will cause body fat to be easily stored in the body, among many other health problems. To avoid trans fats, stay away from processed foods as much as possible, as they are often found in abundance through these foods.
Good fat on the other hand, which is absolutely essential for your health and building muscle are unsaturated fats. These good fats (also called essential fatty acids) will provide your body with energy while regulating metabolism and maintaining proper hormone production. Naturally, your body cannot make these “essential fatty acids” so they must be added to the body through food. For examples of some good fatty foods, try nuts, fish oils, vegetable oils, and avocados; all good sources of unsaturated fats.
So keep this in mind the next time you start a new diet to build muscle or lose weight. Of course, to lose weight you will need different ratios compared to if you were trying to build muscle mass, but both will require these three macronutrients for good health and effective training.
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