Bodybuilders are known for their love of protein. Why is this? Protein is basically like building blocks for the body. Aside from water, your body's next most abundant substance is protein. In fact, it makes up 15-20% of a person's body weight and 60-70% is actually located in the skeletal muscles. This is why weight lifters can't consume enough protein.
Proteins are a compound of carbon, hydrogen, oxygen and nitrogen. Nitrogen is the most important element here. This is because nitrogen in protein helps increase metabolism and gain muscle mass. It's been shown that the greater the intake of nitrogen and less excretion, the more the muscles grows. Another reason protein is so important is because your body is constantly changing. To give you a few examples, scientists have proven that in three months, your body creates a whole new skeleton. New cells replace old ones from the lining in your stomach to your muscles all the time. Protein in foods is responsible for creating these new cells and rejuvenating the body.
So what exactly makes up protein? This answer is a number of adjoining amino acids. Amino acids are required by the body for growth; 20 to be exact. A hormone such as the growth hormone, for example, is a protein chain that consists of 156 different amino acids. Other hormones consist of an entirely different string of amino acids. The human body can only make 11 of the required 20 amino acids. These are called non-essential or dispensable amino acids. The other 9 are called essential or indispensable amino acids. These essential amino acids must be provided by the foods you consume. These foods that are needed are called "complete proteins" when they have the exact amounts of essential and nonessential amino acids required for growth. The complete proteins are found in foods such as meat, eggs, and milk. This is why you see bodybuilders chugging milk, eating meat by the pound, and swallowing egg whites by the hand full. Bodybuilders must have complete proteins. If they don't have all the essential amino acids from foods, the body is forced to break down its own proteins and this obviously isn't good for weight lifters trying to build muscle.
It's not a surprise that working out increases the need for more protein. The more someone exercises, the higher their metabolism increases. An increase in metabolism creates an increased need for protein. This is just for regular exercising, however. For someone who is weight lifting to increase muscle mass and strength, they have a much greater need for protein. This is why bodybuilders have this love for protein. There is a constant battle going on between how much protein is the right amount. Some people say the recommended daily allowance (RDA) is enough for everyone; even people trying to gain muscle mass. It is now scientifically proven that if you are looking to build muscle mass, you do need more protein than the RDA. Simply because of how protein and amino acids work should show that in order to really increase muscle, one would need to consume exceedingly high amount of protein.
Getting protein isn't always easy. It takes time to prepare those good protein-filled foods. When you don't that kind of time, mixing and consuming EFX's Ionic Whey Supreme Protein will fill you with complete protein for enhanced body building. This formula is not filled with sugar and is tested at pharmaceutical levels.
Muscle building programs are geared to build muscle mass quickly and they are especially productive when used together with a healthy diet and regular programmed exercises.
Because of the way muscle builds, it's vital to follow a good regime of exercise and rest together, or you will, likely as not, hold yourself back, slowing progress towards the body you want.
If you are looking for other needs in your overall fitness program, then take the time to find out the most effective mix of exercises. Then program it so that you do the various muscle building exercises with the right regularity.
This can keep you working out frequently, with the relevant program on the right days, resting the muscle sets that need recovery time for optimum development.
Diets And Muscle Building Training - The Best Combination?
Bottom line is that muscle development comes from the training you do, not the supplements you take, or the food you eat. Think about it - if you are a couch potato eating the perfect muscle building diet, you are just not going to create the right body shape now, are you?
So, let's be clear from the start, diet and supplements have a part to play, but they are less important than the work you put in.
That said, you can really help yourself by getting great advice on what you need to be eating, to make the most of the work you are putting in! Muscle building requires the right combination of protein and amino acids coming into your system to provide the building blocks that new muscle cells require.
So, adding to the mix of the right muscle building training, getting a good idea of what you need to eat, drink and use as supplements has a vital part to play.
Muscle Building Training - Where To Find It
You need to remember that you are not alone and many have been down this path before you. If you are a member of a gym, then there will be no end of folks there who are willing and able to give you hints and tips about the muscle building training they have used, to give them the muscle definition that looks and feels great.
Usually at the gym you will also find professional experts who know a lot about muscle building training and what works best for someone like you. They often have the experience to be able to size you up and start you off. So, pay attention to them!
Don't forget that there is a lot of information out there on the internet. Great websites, lots of easily downloadable books, often from the pros who have been there, done is and gotten the tightly stretched tee-shirts!
Have Bodybuilding Fun!
Whilst it's great to be passionate, bodybuilding should be something you enjoy, making sure that you get the body you love. Focusing on building rippling muscles is just a fine tuning of the whole bodybuilding regime.
At the end of the day, muscle building is no bad way to spend your recreational time. It's time to look good and feel great. Enjoy!
The science of "food synergy", "food combining" or "food coupling" began being evaluated by modern scientists after the discovery of micro nutrients. Food combining is the practice of eating certain foods together that increase the amount of nutrition your body will absorb from the foods. The more nutrients you get, the more energetic you can feel. Why not learn a little about food combining, and make the food you're already enjoying even healthier for you?
This doesn't mean the (now discredited) notion of avoiding carbs & proteins together or the avoidance of mixing fruits and vegetables under the false fear of them somehow "cancelling each other out". This is the use of foods together that have been proven to provide benefits for you. All food eaten is digested in the same places (stomach, small & large intestine) and in both acid and more alkaline environments as digestion progresses.
In the past 10 years, research has come a long way toward understanding just how food synergy works according to Elaine Magee, M.P.H., R.D. When you eat certain foods together in the same dish or the same meal, certain aspects of each food combine in the digestive system to make nutrients more bio-available to you. When you know what types of combinations are likely to release more nutrients, you can make healthy choices based on what you already like to eat.
Remember, you don't have to have the foods in the same dish, just at the same meal, and you'll get the benefits. Maybe you're even practicing food combining already--even if you didn't know it! Here are a few of examples of food synergy that can work for you:
If you add a citrus or high-c fruit to a green leafy salad, the vitamin C from the fruit will help your body absorb the iron & other nutrients from the vegetables. You just increased the available nutrition of an already-healthy salad by making it easier for your body to absorb nutrients.
The most common combination that has existed for years is a salad with dressing. The fats in the dressing or oil make the nutrients in the vegetables & leaves more available to you. Strawberries and bell peppers contain vitamin C that will help convert the plant based iron in your leafy greens as well. So be sure to enjoy a salad with fresh-made citrus (or strawberry) dressing, a dressing with fats or oils, or a bit of bell pepper. Avocado will also work, as it is a vegetable rich in healthy fats, and so will nuts & seeds as those contain plant oils.
Cinnamon and carbohydrates or sugars:
Cinnamon naturally increases insulin sensitivity. You can help your glucose increase more slowly (avoid spikes) by combining cinnamon with sweets or carbohydrates. Cinnamon tea, cinnamon rubs on meats, and cinnamon in cookies or bread are all examples of this combination.
Tomatoes and avocados or olive oil
Tomatoes are rich in antioxidant carotenoids which reduce cancer risk. They also retain many healthy properties (and some even increase) when cooked. When coupled with the good fats of the avocado or olive oil this makes the carotenoid of the tomato more body accessible. Tomato and olive oil are popular in so many great Italian dishes, that if you enjoy eating Italian style you're probably also already enjoying the benefits of combining. Think of guacamole with chunks of ripe tomato and pasta sauce begun with olive oil infused with garlic for some more good ideas.
Spices/herbs and grilled meat
Did you know that marinades can be antioxidant-rich? If you plan to grill your food over charcoal, wood, or a gas flame, this is an important fact. The smoke from grilling can contain carcinogen compounds & oxidative particles. There is research saying that the use of marinades heavy with rosemary, thyme, garlic, or oregano seasonings when used before grilling, can reduce the levels of cancer causing compounds (HCA's heterocyclic amines) caused by grilling meat by 61-78%! Just in case you would like to add a little more armor to "battle" those carcinogens, have a veggie loaded salad alongside your grilled meat.
Enzymes and proteins
Want to get the most out of your animal or plant protein source? Remember, items like chia seeds, almonds, spinach and the grain quinoa have protein, not just meat. Eat a little bit of an enzyme rich food at the same meal. Pineapple has bromelian, papaya has papain and fermented foods like yogurts, pickles & pickled items also have beneficial enzymes for you. To avoid enzyme inhibitors, it's best to use either cooked (quinoa) or soaked nuts seeds and grains.
Mixed fruit salad
Synergy is hard at work in mixed fruit compote. The multitude of different micro nutrients in berries, melons, apples, and grapes all enhance each other to help your body absorb them more efficiently. Try adding a few fruits to your dark green leafy salads. You may even get some of your "picky eaters" to try new ideas because the touch of sweetness counters some of the slightly bitter taste of some of the greens. In addition, reports Elaine Magee from WebMD, that quercetin (an antioxidant) eaten in the same food combination or meal may help fight breathing problems and some cancers and keep memory sharp.
These are only a few of the most common combinations you can try.
But what if you have an ingredient that needs an oil or a fat, but don't like the flavor choices? You can always use chia seeds. Chia is rich in healthy omega 3 oil. It has no cholesterol (unlike fish) and the anti-oxidants in the seeds keep the oil fresh for long periods. Chia has no flavor of its own. You can sprinkle the seeds onto anything you already like, and they won't change the taste of the food. They're perfect for adding more fiber & omega 3 oils to salads or other foods that require a healthy fat. The soluble fiber on the outside of the seed shell is a prebiotic, it feeds the healthy probiotics in fermented foods like yogurt, kefir & some pickled items.
Eating a colorful variety of foods, and combining certain foods together can improve your nutrition, energy and health. There are so many recipes at your fingertips with simple internet searches. When you're ready to make a positive change with the help of food synergy, fresh recipes are just a search away.