Eating Right for Muscle Growth: Nutrition for Fitness

March 23rd, 2021 by

Eating Right for Muscle Growth: Nutrition for Fitness

Aspiring bodybuilders and those who want to gain quick muscle mass, proteins will be their best friends throughout. All the gym-goers and fitness enthusiasts increase their protein intake. And try to consume it in the best way possible. The most common source of proteins is lentils. Apart from that, meat is the best source to add protein to your diet. Regardless of you eating white meat, lean beef, or fish, the body achieves macronutrients from both of them.

When it comes to muscle-building, macronutrients are the most important. They happen to be the ultimate muscle-building multi-vitamins that your body can use. Moreover, your diet plan should include meat if you are into bodybuilding or want to increase your muscle size. Having the right diet is crucial to your muscle-building goals.

And they are going to help you out in the long run. However, apart from having meat to get the macronutrients, you need to take some extra things.

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Here are the two key sources of protein:

Anabolic Benefits of Eating Beef

Humans are made of the same protein found in beef, unlike plant-based protein sources. These proteins include skeletal muscle proteins like actin, myosin, troponin, collagen, and a variety of many connective tissue proteins. Normally, animal meat is more than 80% protein on a dry-weight basis. If you consume leaner cuts, the protein content of beef is enough for both fish and poultry about 6.7g per oz. However, it depends on the cut.

If you wish to gain maximum muscle impact without too many calories, see you get rounds or pieces with extra lean meat. As said earlier, beef happens to be a major source of macronutrients. It includes vitamin B12, iron, zinc, and minerals phosphorus. All of these nutrients are essential for muscle growth and improved athletic performance.

Moreover, beef is one of the most concentrated food sources that contain creatine. 1g of creatine is found in every 8oz. of meat. Creatine is a strong anaerobic backup energy reserve present in the muscle cells. Usually, it is used in the initial few seconds of high-intensity muscle actions like reps and sprints of weight training. Furthermore, creatine helps with the mitochondria content in the growing muscle cells as well. This way, the cells get an additional burst of cellular energy, which the body can use in processes like adaptation and recovery. Moreover, creation assists in drawing and holding water in the cells. This increases the additional protein building.

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Don’t Forget the Fish

For the muscle-building process, fish is extremely important. It also gives body-leaning support to your body. There are many proteins and nutrients in fish. The skeletal muscle of fish is similar to that of mammals. But it is leaner and has the same amount of 6-7g of protein per ounce.

Protein is not the only best thing about fish. 165 grams can of tuna contain more than 3g of leucine. Leucine is a branched-chain amino acid that is necessary for boosting muscle protein synthesis. Also, tuna is the ideal dietary source of amino acid arginine. This supports the blood flow process of the body, assisting with the production of nitric oxide. 165 grams can of tuna contains 2.5 grams of arginine along with niacin, iron, and Vitamin B12.

Fish contains the same amount of creatine as beef. When it is tuna, there is 1g per 9 oz. Fish is an excellent source of omega-3 fats DHA and EPA. Nuts and seeds also some indirect sources of EPA. These special fats are unique in their own way. However, when it comes to muscles, studies have proved that having fish oil supplements, with more than 3 grams of DHA and EPA, for two months consecutively improved muscle protein synthesis. Omega 3 fats help with exercise recoveries like inflammation and soreness. The best thing about fish oil and omega 3 fats is that it helps in increasing testosterone levels in the body. Testosterone is one of the key components for increasing muscle mass. If your body has low testosterone production levels, you can do some extra effort in the form of steroids and supplements to increase its production. The right diet helps, but you can benefit from

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