iskandarX Society Review - Best Muscle Building Diet

When you are observing a regular fitness regimen, it is just as important to follow nutritional guidelines for building muscle mass.




There is a pervading myth that it is best to double or triple your protein intake during weight training. In fact, fitness experts don't agree on just how much proteins an individual should eat in order to bulk up on muscle mass. In truth, however, you should not consume excessive amounts of protein because it may compromise the carbohydrate reserves in your body. With reduced carb reserves, you have less energy to train. Also, you risk straining your kidneys with too much protein intake. Although it cannot be denied that proteins are necessary for building new muscles and repairing existing muscle tissues, you also need to consume appropriate quantities of carbohydrates, vitamins and minerals so that you can build muscles.


Protein Requirements for Muscle Building


Proteins are essential for muscle building because they contain the essential amino acids needed to build up and repair muscle tissues. However, just how much protein should an individual consume? For average individuals, the recommended daily intake is 0.8 g of protein per kg body weight. However, for people who are undergoing an intensive weight training regimen, the recommended daily intake is 1.2 to 2.2 g of protein per kg body weight. Sports nutritionists do not advise eating in excess of these values as it would put considerable strain on your vital organs.


There is a formula by which you can compute the specific protein requirements for your body. First, compute your weight in kilograms by dividing your body weight in pounds by 2.2. You then multiply your weight in kilograms by the recommended grams of protein (1.2 to 2.2). If your weight is 140 lbs, your weight in kg will be 63.6 kg. Your daily protein intake should then be between 76 and 140 grams.


Individuals who cannot meet the larger protein intake through diet can add protein supplements. However, if diet is sufficient already, there is no need to take supplements. In reality, protein supplements have distinct advantage over proteins consumed through regular diet.


Carbohydrate Requirements for Muscle Building


While carbohydrates are not involved in the building of muscle mass per se, it provides the energy needed so that you can train and exercise (thus bulking up your muscles). Glucose from carbs is the primary source of energy. If you have inadequate glucose reserves, you cannot maintain high intensity training regimens. More often than not, you will start to feel tired and depleted during training so that you lessen your exercise time. Another disadvantage of inadequate carb reserves is that, with time, your body starts to breakdown muscle tissues to meet energy requirements. As a result, you actually experience muscle loss instead of gain.


When undergoing an intensive weight training regimen, it is important to include carbs in all your meals. There are convenient snack preparations that will supply you with the proteins and carbs you need after a training session. This will enable you to replenish glucose stores. Individuals who are just strictly observing weight lifting need not overload themselves on carbs since scientific studies have shown that doing so will not produce any beneficial results.


Vitamin and Mineral Requirements for Muscle Building


Vitamins and minerals are necessary to maintain the proper functioning of the various physiological processes in the body, especially during exercise when these processes are in overdrive. By consuming the required amounts of vitamins and minerals, you can ensure that your body is working like a well-oiled machine.


Very rich sources of vitamins and minerals are fruits and vegetables, and they are must in the diets of bodybuilders and athletes. In cases wherein intake is inadequate, you can take daily multivitamin supplements.


By observing a diet with the recommended quantities of proteins, carbohydrates, vitamins and minerals, as well as observe proper eating habits, your body will be able to meet the rigors of weight training and other fitness regimens that will allow you to meet your muscle building goals.

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