Balanced nutrition for muscle
Balanced nutrition for muscle
With a gradual increase of calories you re guaranteed to gain weight. This means there is a better chance to add muscle. You must be careful to get the right balance of calories so potential muscle growth isn't hijacked by fat. What can you do to get the balance right?
Well calories come in three forms, carbohydrates, protein and fat. Carbohydrates are a very necessary component that provides glycogen to your muscles, this fuels and sustains how long your workouts last. Carbohydrates as a rough guide should make up about 50-60 percent of your calorie intake. This equates to near enough 450g of carbs a day, providing your calorie intake borders around 3000.
Protein should be part of anyone's diet who is looking to add a bit of muscle to their body. Protein is required for the tissue in your body to grow and develop. Obviously is should be of interest to anyone searching for ways to increase their muscle mass. However there is one gym myth we would like to dispel. More protein doesn't necessarily mean more muscle will be gained. Anything over 190g of protein intake a day is mostly redundant. It is recommended by nutrition specialists that for muscle-gainers somewhere between 1.5g and 2.g of protein per kilogram of bodyweight intake is appropriate. This means if you weigh 80kg you will need 120g-160g of protein a day. This would equal around 15 - 20 percent of your daily 3000 calories.
Finally on to the gray area of fat. The fat in your muscle-gaining diet should make up the final 20 percent of it. Contrary to the belief fat in some foods can be beneficial to your muscle diet. Fats can in some cases absorb vitamins, it can also improve your athletic prowess and protect your tendons and joints from impact and wear and tear injuries.
You must however monitor your fat intake and make sure it doesn't exceed to recommended percentage.
With a gradual increase of calories you re guaranteed to gain weight. This means there is a better chance to add muscle. You must be careful to get the right balance of calories so potential muscle growth isn't hijacked by fat. What can you do to get the balance right?
Well calories come in three forms, carbohydrates, protein and fat. Carbohydrates are a very necessary component that provides glycogen to your muscles, this fuels and sustains how long your workouts last. Carbohydrates as a rough guide should make up about 50-60 percent of your calorie intake. This equates to near enough 450g of carbs a day, providing your calorie intake borders around 3000.
Protein should be part of anyone's diet who is looking to add a bit of muscle to their body. Protein is required for the tissue in your body to grow and develop. Obviously is should be of interest to anyone searching for ways to increase their muscle mass. However there is one gym myth we would like to dispel. More protein doesn't necessarily mean more muscle will be gained. Anything over 190g of protein intake a day is mostly redundant. It is recommended by nutrition specialists that for muscle-gainers somewhere between 1.5g and 2.g of protein per kilogram of bodyweight intake is appropriate. This means if you weigh 80kg you will need 120g-160g of protein a day. This would equal around 15 - 20 percent of your daily 3000 calories.
Finally on to the gray area of fat. The fat in your muscle-gaining diet should make up the final 20 percent of it. Contrary to the belief fat in some foods can be beneficial to your muscle diet. Fats can in some cases absorb vitamins, it can also improve your athletic prowess and protect your tendons and joints from impact and wear and tear injuries.
You must however monitor your fat intake and make sure it doesn't exceed to recommended percentage.
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