Using Nutrient to Build Muscles

Using Nutrient to Build Muscles

Using Nutrient to Build Muscles

If you have been doing weight lifting for long enough, you should know that building muscles is not all about lifting weights but is actually 80% nutrient and 20% lifting the weights.

We are going today to long more into how to use nutrient to increase our muscle mass.

Firstly when we take up a body building routine that involves training we need to look at the calories involved. As before you exercised we do not require so many nutrients and calories but now we need increase our intakes. It is estimated that we require around 50 calories per kg of body mass so quite easy a person who weights 85kg will require 4250 calories per day. Now we need to see which foods we require to get these calories.

So here is an overview on how to get these calories.

The way we get our calories is broken into three different sources, i.e. protein, carbohydrates and fats.

Proteins

Protein is the element that actually repairs and builds muscles, so you can imagine we require a large amount of protein.

We require around 1.5 grams of protein per kilograms of body mass, so based on the 85kg person we need 128 grams of protein per day of our diet. It is important to remember that we need the extra protein to repair and build muscle so ensure we get enough energy form the calories we take, else the protein will be used for energy and hence no muscles will be built.

Carbohydrates

Our bodies use carbohydrates for short term energy; this is the energy we need to go though our intense bursts of energy during our workouts. The carbohydrates are converted in glucose in our muscles and stored as glycogen. So during our workouts we use this glycogen to keep us going. Again if a lack of energy our bodies will break down the muscles to maintain the energy required.

We require about 60% of our calories to come from carbohydrates so we need around 2550 calories. As we get one gram contains approximately 4 calories we require637 grams of carbohydrates every day.

Fat

Fats are used to keep a healthy cell membrane, we need fats to absorb certain vitamins but of course we do not want too much bad fats as they do more harm than good. We need to aim for 25% of our calories to come from fats which work out to be approximately 120 grams of fat per day which is based on 9 calories per one gram of food. So dont sent too much money on your round table pizza coupons.

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