2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Whether your goal is just good shape, whether you are pursuing muscle hypertrophy, or your efforts are focused on strength and endurance, there are three things on which the whole process is based: training, rest, nutrition. Ignoring any of these three factors necessarily worsens the results. The three principles have long been well known, and information on diets and diets is not at all difficult to find. But have you ever wondered exactly how? muscles feed?
First - a little theory
In order to exist, every organism needs two main components - energy and matter, which it obtains through food. Energy provides the life processes, and matter, in addition to being a source of energy, is also a source of "building material" for the body. However, the scheme applies not only to every living organism, but also to every single cell of every living organism. Every organ and every tissue in the body needs a specific food - and muscles are among the biggest gluttons!
What do muscles "eat"?
Protein is the answer that somehow automatically pushes after this question. Yes,
proteins are the basis of everything
but in fact muscle does not "eat" protein - muscle is made up of protein. We eat them to provide our bodies with "building material" for ongoing repairs and especially for muscle growth. The muscles themselves "eat" basically three things:
glucose, vitamins and minerals
The bulk of the energy that muscles expend comes from the binding of glucose to oxygen - a process logically called aerobic oxidation, which occurs directly in muscle cells. Glucose is obtained through food, and the body stores stocks, converting excess amounts into glycogen, which is stored in the liver and muscles themselves. If necessary, this glycogen is withdrawn from the depots and converted from the muscles back into glucose - then in a process called anaerobic oxidation, the muscles "pump" the energy from the glucose thus obtained.
It has already become clear that the lower the body's glycogen stores, the more inhibited the muscles will be in their work - therefore
give them glucose
The best source is carbohydrates, of course - especially fruits. They contain fast carbohydrates with good digestibility, have no disadvantages of white sugar and also contain a bunch of useful enzymes. The best time to eat carbs is before and after a workout. With glucose, we explained how muscles get their energy - but nutrition also has a second, no less important component: matter! To exist, muscles they also need "building blocks" - vitamins and minerals that ensure cell synthesis. Especially important are vitamin A, vitamin D, vitamin C, vitamin E, B-complex vitamins. Of the micronutrients critical to muscle are zinc, magnesium, potassium and calcium.
Everything necessary for the work of the muscles, as well as the whole body, can be obtained through food. For example, zinc is found in nuts, red meat and seafood, magnesium is found in cereals, potassium is found in bananas, and calcium is found in dairy products.
However, the purer the specific element sought, the less time and energy the body will need to put it to use - therefore the results will be much faster and better. A complete, balanced menu is a must for the good functioning of the gastrointestinal tract, but for optimal muscle shape the best option are specialized sports supplements.
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