Athletics And Nutrition Explained 0
Increased muscle mass is achieved through various factors which stand out, an effective and routine exercise, balanced nutrition and well-designed, and the use of supplements in a proper manner.
Increased muscle mass is attributed to all these factors, and nutritional intake coincide with the consumption of food, since we can not attribute nutritional gains to a single nutrient.
Mainly, our diet consists of three key elements that are carbohydrates, proteins and fats. These make up the energy that our body uses to survive. It is therefore very important to include this in our daily diet.
It is said that proteins are the building blocks of muscles because they contain amino acids that make up the muscle tissues of our body.
Although carbohydrates, proteins and fats are all sources of energy, they are different in the amount of energy they provide and in how the body builds up as a result of ingesting these materials.
The unit of heat used is Kilocalories. Carbohydrates and proteins provide for 4 calories per gram and fat renders 9 calories obtained per gram of fat.
To obtain substantial increases in muscle mass, we need a planned diet that consists of a high caloric intake, which is the primary intake of protein.That is why it requires an exercise program to burn these calories, because otherwise, the only thing achieved is gaining weight, especially fat.
The normal diet consists of 60% carbohydrates, 25% protein and 15% fat. However, many people and specialists trying to achieve these patterns change plans, and vary especially in the percentage of fat they take in on a daily basis.
To calculate your daily calorie intake or nutritional requirements, you can get an approximate number by multiplying your weight by 40. That is, 40 calories per kilogram of weight. Depending on your physical activity and structure of your body, this amount may increase.
If you weigh 80kgs, your body requires approximately 3200 calories or so. If a normal diet for sedentary people require at least 25% protein, multiply 3200 x 25% and you get 800 calories of protein a day. If we said that the protein provides 4 calories per gram, divide 800 / 4 = 200 grams of protein daily.
Athletes and athletic people must consume higher amounts of protein to ensure an intake of amino acids, which are the raw material to generate muscle tissue. That is why it is recommended to take 4.5gramos of protein per kilogram of body weight. This means that a person of 80kgs, should consume 360 grams of protein daily to increase muscle mass.
The advantage of genetic supplements is that you can get it in drink form and thus you can get a high concentration of protein that can be swallowed easily.
Furthermore, the benefits of food supplements are:
High protein content Proteins of the highest quality and concentration Animal sources like milk, and vegetables can be obtained in consolidated form
Now we must plan the diet and food supplements properly to analyze where you can get this energy source.
The advantage of genetic supplements is that you can get it in drink form and thus you can get a high concentration of protein that can be swallowed easily.
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