How to Gain Muscle Mass Fast? Find Here!
How to Gain Muscle Mass Fast? – Adequate in nutrition is one of the requirements to achieve optimum results in the weight loss and muscle mass program. In addition, you also have to consume all the nutrients you need to build muscle. Basically, the nutrients needed by the body are divided into two major parts, namely the macronutrient and micronutrient.
Referred as macronutrients because the body needs this type of nutrients in large quantities every day, in contrast to micronutrients which are needed in much smaller amounts. Without the consumption of these two nutrients in sufficient amounts, the body will not be able to gain weight and build muscle properly.
The role of macronutrients in Muscle Building Program
Macronutrient is the main energy source for the body and not only has the duty to assist the performance of muscle because it also helps repair and muscle growth. It plays an important role in the formation of various muscles. Here are 4 important macronutrients and their role in the program to gain weight and muscle mass you to get optimal results.
Your body stores carbohydrates with the glycogen as the form. It stores both in the muscle tissues and in the liver. As we know that Glycogen is the main source of the energy for your training load. Those benefits have made these nutrients being one of the key nutrients in order to gain weight and muscle mass you.
Sufficient carbohydrate intake will ensure your body gets the energy it needs while undergoing strenuous exercise program and intensive.
Examples of sources of carbohydrates are good for you are fruits and vegetables such as, carrots, broccoli, apples, oranges, berries, bananas, and spinach. You will also have a good sources of best carbohydrates from whole wheat bread, oatmeal, whole grain pasta, brown rice, sweet potato, and cassava.
Proteins are directly responsible for growing and maintaining your muscle tissue. The body can change various amino acids in the protein you eat into muscle tissue. Eating the right foods which are high in protein will ensure your body to get all the amino acids which needs to perform muscle-building process.
The examples are eggs, beef sirloin or ternderloin part, chicken, salmon, tuna, sardines, and vegetable proteins such as green beans seeds.
In addition to backup energy source for the body, fats and essential fatty acids also have a very important role in the body’s cells are needed to build and repair muscle tissue.
Fat also plays an important role in the production of hormones that you need to grow muscle. Examples of this could be a source of healthy fats such as fish, nuts, olive oil, canola oil, and avocado.
Many people are ruling out this essential nutrient function when running the program to add weight and to build muscle. It is responsible for so many body functions that are needed for muscle growth and repair. If your goal is to increase muscle mass, less liquid or dehydrated can make your muscle growth is inhibited.
So it is very important to consume more water due to gain weight and muscle mass, all of your nutritional needs will increase, including the need for water.
Supply all the necessary nutrients in a balanced body is essential for the growth of your muscles. In addition to requiring macronutrient for muscle growth, your body also requires a balanced micronutrient composition. Micronutrients are nutrients required by the body in small amounts to carry out physiological functions, but cannot be produced by the body.
Role of Micronutrients in Muscle Building Program
Although required by the body in small amounts, but also micronutrient deficiencies will inhibit muscle-building program and your weight gain. Nutrition is made up of vitamins and minerals. Here are some of the micronutrients that has great benefits for your body to build muscle ensuring optimal.
The cells in our body has specific reaction in order to run the metabolism, growth, and the cells’ maintenance. The reaction of each cell depends on what vitamin that going well. When we lack of vitamin, then the reaction is very weak and we can’t have a maximal growth. There is a short explanation below about what the vitamins which are important for our muscle.
The first vitamin is Vitamin A which popularly known to promote a better health of our vision. In fact, it is also involved in glycogen’s production as the source energy for our body and takes a role as an antioxidant in order to speed our recovery up and protect from free radicals outside.
Vitamin B and Vitamin C are also essential for our energy production in the body. Vitamin C is known as the great antioxidant which quite beneficial when you want to speed up recovery and keep your immune system. By consuming those vitamins regularly, your training performance will be more optimal.
The absorption and phosphorus which are very important for a muscle contraction have been handled by Vitamin D. Vitamin E also should not be forgotten, because it protects your body cells from damage, plays a role in improving exercise performance, and speeds up your recovery.
There are many kinds of mineral that have a strong influence to your body muscles; several of them are sodium, phosphorus, potassium, and magnesium. Those minerals are quite important for muscle contraction. You can practice in a maximum work when those minerals are provided enough to your body. Furthermore, you need to know that phosphorus also helps you to boost energy metabolism of proteins, carbohydrates, and fats.
The next mineral is zinc; it plays an important role to help your body maintaining the blood supply to the optimum and keeping your immune system. It also helps the body in using carbohydrates, proteins, and fats in order to speed up recovery after the strenuous exercise.
All these nutrients provide energy for the body as well as the building block of muscle growth to improve your muscle growth. So, how to gain muscle mass fast? make sure that your diet always consisted of complete nutrition, macronutrients and micronutrients in sufficient quantities so that you can gain weight and grow fat-free muscle with optimal results.
Source : DuniaFitnes.Com