Muscle is one thing that is noticed by men in general. They want to look dashing to do a lot of exercises to build muscle. However, do not miss is also very important to note in favor of the formation of muscle is the intake of nutrients as the food on the muscle cells.
Muscle cells need nutrients as energy to do activities. Not only a much-needed muscle protein, carbohydrates, and fats are also needed to support muscle growth. These three macronutrients indispensable to muscle growth.
Indeed need protein to build muscle, but ...
When you want to build muscle, you will eat more foods containing high protein. However, the protein the body needs is as much as 10-35% of total calories. Muscle formation does not require additional protein intake. Research shows that the intake of protein in large quantities, more than the body needs, is not helpful and can actually harm the body. Some of the food sources of protein to help build muscle are:
- Egg. Eggs are a good source of protein for the body. Protein is very useful for muscle growth. However, eggs also contain cholesterol is in the yolk. 0.5 grams of the amino acid leucine in the egg is a good source of energy for the muscles. Leucine is the most important amino acids in muscle formation.
- Beef. Ground beef is the best food for muscle formation. Meat contains essential amino acids, vitamin B, and creatine to increase muscle mass. However, choose beef that does not contain much fat.
- Nuts. Nuts contain protein, fat, and fiber. Nuts can be a good snack for those who want to increase your calorie intake.
- Chicken also contains protein for muscle growth. Chicken contains less fat than beef. However, you should still choose the chicken meat contains less fat. Better yet, if present by boiling instead of frying, because the oil on the chicken fried increasing the intake of fat is not good for the body.
- Yogurt also contains protein and probiotics. Probiotics can increase the number of good bacteria in the gut, so good for the health of the digestive system. These probiotics help the digestive system to break down and absorb nutrients from the food you eat.
- Tempe. Indonesian food has rich nutrients. Tempe provides 41% of your daily protein needs. In contrast to other sources of protein foods that also contain high fat, tempeh contains only very little fat.
- Soybeans. Soybeans are a source of vegetable protein which has a high content of leucine. Leucine is one of the amino acids that are needed for the formation of muscle.
Are carbohydrates needed to build muscle?
Carbohydrates are also an essential nutrient that provides energy to the muscles. Carbohydrates will be converted into the form of glycogen stored in the muscles, and will be moving energy to the muscles during activity. Although carbohydrates are important for muscles, you still have to choose low-fat carbohydrates, such as whole-wheat bread and whole-grain cereals. Low-fat milk, yogurt, fruits, and vegetables are also a good source of carbohydrates for muscle formation.
Should avoid high-fiber carbohydrates before and during exercise because the fiber is difficult to digest the body so it can not directly provide energy for the body to exercise.
Do not avoid fat
While you may limit your fat intake when trying to build muscle, but the body still needs fat. The intake of fat into the body must meet 20-35% of total calories consumed per day. Choose the type of healthy fats, such as avocados, almonds, walnuts, fatty fish, such as salmon and sardines, canola oil, olive oil, and others. Remember that fat contains 2 times the calories than carbohydrates and protein (fat: 9 calories, carbohydrates: 4 calories, protein: 4 calories), so be aware of portion size. Here are some examples of food sources of fat that can help build muscle:
Almond butter. Almond butter tastes good and also contains vitamin B2 and vitamin E is good for the immune system. Almond butter has a ratio of fat and protein are better than peanut butter.
Salmon have proteins and fats that are good for the body. Omega-3 fatty acids can reduce muscle breakdown while capacity increased the breakdown of amino acids. This is advantageous because the muscles can store more protein for muscle building. If you do not like fish, you can take fish oil supplements to get the benefits of fish.
Exercise, supported by a good diet can accelerate the formation of muscle. A diet consisting of 5 to 6 meals per day in small portions and a balanced diet can provide energy for growth and muscle building.
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