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Muscle Growth Nutrition
The role of nutrition in muscle growth is to provide the
nutrients to repair and rebuild the muscles and to provide energy
for weight training. In addition, it is used to minimize muscle
tissue breakdown. The truth is that building muscle is very low
on the body's priorities, and the body will only do it if all
basic needs are satisfied. In addition, muscles are convenient
supplies of amino acids to make enzymes and glucose, and the body
will quickly break down muscles if supplies of vital nutrients
are unavailable. For these reasons, anyone who is serious about
increasing muscle mass must provide his or her body with all of
the major classes of nutrients. It is equally important for these
nutrients to be provided in a consistent stream, which is best
achieved by eating many small but balanced meals.
Providing Energy for Training
Providing adequate energy for training means having enough
carbohydrates stored as glycogen, along with having a stable
blood sugar level. This is because carbohydrates have the
quickest conversion rate to usable energy of any caloric
nutrient. Although much of the end products of anaerobic
glycolysis get recycled back into carbohydrates between sets,
much of the intermediates get oxidized in the Krebs cycle.
Glycogen is composed of branched chains of glucose and is stored
primarily in the muscles and in the liver. Also, although muscle
glycogen can only be used in the respective muscle, liver
glycogen can be used in any muscle and can even be used to
replenish blood sugar levels.
Glycogen is replenished very slowly
and it can easily take up to 20 hours to replenish glycogen
levels. As a result, it is important to eat properly the day
prior to a workout in addition to eating properly on the workout
day. Also, glycogen replenish rates are highest immediately after
a workout so consuming a high carbohydrate source within 1 hour
after the workout is very helpful. Drinking adequate amounts of
water is another crucial factor in maintaining energy for
training. Not only is water necessary for proper cooling during
high energy exercise, it is also necessary for the transport of
nutrients throughout the body. In addition, water is necessary
for conversion of ATP into usable energy.
Providing Nutrients for Repair and Growth
Growth is the central process of gaining muscle mass, and it can
only happen after the muscle is repaired. There needs to be
adequate amounts of all of the major classes of nutrients for
this to happen. However, the nutrient of primary interest is
protein. Protein is essentially the packaging for amino acids and
it is important that it contains all of the essential amino acids
(complete protein) if it is to fuel muscle growth. Another factor
that affects the effectiveness of protein is the rate at which it
is absorbed. Rapidly absorbed proteins such as whey protein are
best when consumed right after a workout when the muscles are
most receptive to protein. At other times however, a slowly
absorbed protein is better for providing a steady stream of amino
acids to the blood stream. The reason for this is similar to the
reason why a low glycemic index carbohydrate is better for
maintaining stable blood sugar levels than a high glycemic index
carbohydrate.
Nutrition for Minimizing Muscle Breakdown
If there is ever a need for the body to break down muscle tissue,
it will quickly override any stimulus for muscle growth. As a
result, it is essential that we provide the nutrients to prevent
starvation, and eliminate any other need to break down muscle
tissue. This means supplying a constant stream of vital nutrients
to maintain normal functions, and to meet the demands of
strenuous exercise. In addition, someone who is at a minimum body
fat level will need to provide enough calories to prevent going
into a caloric deficit. This is because the body will not allow
any more fat loss in this extremely lean state, and will use
muscle instead of fat to satisfy the deficit.
The main nutrients
of interest in preventing or minimizing muscle breakdown are
carbohydrates and protein. As previously mentioned, carbohydrates
are necessary for maintaining adequate liver glycogen and blood
sugar levels. If either of these is low, the body will break down
muscle protein in order to make glucose for fueling the brain,
kidneys, and red blood cells, which require an average total of
about 130 to 150 grams of glucose per day. As a result, a
shortage of carbohydrates can cause muscle breakdown at an even
more rapid pace than a shortage of protein. This explains the
protein sparing effect of carbohydrates. With that being said,
protein is absolutely critical to preventing muscle tissue
breakdown. Protein supplies the amino acids which are constantly
being used for enzymes, maintaining vital organs, and many other
functions which are much more important than muscle growth.
If there is a shortage, the body will quickly take protein from the
muscles in order to provide for these vital functions. When
combined with the increased demand created by exercise, there is
no question that adequate protein intake is vital. These
requirements can be up to .82 grams per pound (1.8 grams per
kilogram) of lean mass. Although a quickly absorbed protein is
better right after a workout, a slowly absorbed protein is much
better for preventing catabolism throughout the rest of the day.
Slowly absorbed proteins include casein, egg albumin, meats, and
other natural sources.
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