Imuscle building diets6/6/2023 ![]() While this may feel like an excuse to eat donuts every morning, remember that complex carbohydrates (like sweet potatoes) provide the body with far superior nutrition (i.e., better health and better results) than simple, sugary carbohydrates. Without sufficient glycogen, the body will begin to break down protein (dietary or muscular), which can also be made into glycogen, to refuel glycogen stores.įor your body to direct excess proteins to be used for muscle synthesis and to avoid muscle breakdown for energy during exercise, you must consume adequate carbohydrates. ![]() ![]() Carbohydrates are stored in the body as glycogen, a compound that can quickly be used as energy to fuel the muscles during exercise. Therefore, total caloric intake must be above normal maintenance levels.ĭepending on your fitness goals and how aggressive your training routine is, this increase can range from 15-35 percent, with the majority of excess calories coming from complex carbohydrates.Ĭarbohydrates are the main source of energy for active muscles. If you are eating at or below your body's normal caloric needs, no excess nutrients are shuttled to the muscles for muscle building. The body will only build muscle when it is in a state of caloric surplus. To put things in perspective, one 8-ounce steak provides about 55 grams of protein, and one whole egg provides about 12 grams of protein, according to the USDA. And according to many fitness professionals, that requirement is closer to 1 gram of protein per pound of body weight per day.įor an average person of 150 pounds, that's between 108 and 150 grams of protein per day. To reach a state of muscle growth and assume intense physical activity, that requirement doubles to 1.6 grams of protein per kilogram of body weight (0.72 grams per pound) per day. So, how much protein per day do you need to build muscle?Īccording to the National Academy of Science's Food and Nutrition Board, which sets the Recommended Dietary Allowance ( RDA), the average adult with low to average activity levels requires 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight) per day just to maintain muscle mass. Muscle-Building Basicsįirst, let's talk about the most basic requirements of a muscle-building diet: Increased Protein Intakeĭietary protein is required for protein synthesis or the creation of new muscle in the body. To understand what muscle-building nutrition is, we're breaking down the science behind a muscle-building diet, the right protein for muscle gain, and what factors you need to consider when you're trying to bulk up. Providing your body with the right fuel and muscle-building nutrition is equally important. Muscle growth is a complicated formula, where your effort at the gym (or wherever you train) is only part of the equation. And in some cases, muscle building is a game of genetics lottery, where some people seem predisposed to build muscles bigger and faster. It's more than just lifting weights and eating to hit minimum macronutrients, it requires conscious dietary changes and proper nutrition.
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