ESSENTIAL NUTRIENTS TO BUILD THE MUSCLES

  ESSENTIAL NUTRIENTS TO BUILD THE MUSCLES

 

NUTRIENTS ARE DIVIDED INTO TWO CATEGORIES:

Ø MICRONUTRIENTS: Micronutrients are the nutrients required by the body for its development and growth in lesser amount. Micro nutrients Include Vitamins and Minerals. Micronutrients play significant role in the metabolic activities of the body.

 

TYPES OF MICRONUTRIENTS ARE:

·        WATER: we all know how important it is to drink enough water to fill up fluids before, during and after workout. Hydration is more than just stubbing out. It refers to water carrying nutrients to the muscles for them to perform their work. Best Sources: straight from the tap, or vegetables and fruits.

 

·        CALCIUM: calcium helps in building strong bones and helps in preventing osteoporosis (it is a health condition that weakens your bone, making them fragile and more likely to break). Myosin and actin are the two protein filaments that make up muscles.

When Muscle contraction occurs these filaments slide over each other to convert energy. The more you exercise the more your body needs to keep your muscle moving. Best Source: cheese, Tofu, Spinach, Cereals, Yogurt.

 

·        MAGNESIUM: A magnesium deficiency could result in tiredness than usual. Magnesium is the essential component for muscle relaxation and preventing cramps. Both magnesium and calcium help to reduce the blood pressure and promote better sleep. Best Source: Nuts and Seeds, Squash, Whole Grains.

 

·        GLUTAMINE: Glutamine aids in the recovery of muscular tissue, including the lining of the digestive tract, especially after intense exercise, such as weightlifting, which puts the body under stress. Glutamine is also essential for maintaining gut function and boosting the immune system. Best Source: Chicken, Fish, Beef, Eggs, Dairy, Brussel sprouts.

 

·       IRON: Like many other elements on this list, iron helps in the supply of oxygen to your muscles. This is important because they need oxygen to function correctly. While attempting to remove body fat while building muscle, iron's ability to regulate metabolism is necessary. Best Source: Fish, Eggs, Leafy Greens.

 

·       POTASSIUM: If you are having Muscles cramp, means you are not consuming enough Potassium. Potassium is essential for the entire muscle-building process since it helps in the distribution of nutrients like water to your muscles. Since it is one of the necessary electrolytes for muscle contraction, not consuming enough might cause cramps. Best Source: Chicken, Some Fish (Salmon), Banana best source of Potassium.

 

·        VITAMIN D: Since our bodies absorb vitamin D when exposed to sunlight, vitamin D is commonly referred to as a "sun nutrient." It is generally known for improving immune system health and bone density. It is also essential for keeping and developing muscle. Best Source: Multivitamin or vitamin D supplement (because most foods have low vitamin D level, it's best to take a supplement to make sure you're getting enough.

 

 

Ø MACRONUTRIENTS: Macronutrients or Macros are the group of nutrients which your body requires in large amount. Macronutrients provide energy to your body to function it effectively and efficiently.

 

 

TYPES OF MACRONUTRIENT ARE:

 

·        GOOD FAT: You must intake 20–30% of your daily calories as fat. Choose meats such as steak and ground beef for your saturated fats (these also involve high-quality protein); avocados, mixed nuts, olive oil, olives, and peanut butter for your monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil, and walnuts for your essential, omega-3 polyunsaturated fats.

 

·        PROTEIN: protein is one of the most important macronutrients for muscle growth and repair. It contains both amino acids that your body naturally produces and those that it doesn't. As a result, it is necessary to replenish these macronutrients necessary for developing muscle with protein post-workout.

Protein helps in rebuilding and increasing the lean body mass. Proteins are essential part of hormones and enzymes that help communicating with  The body to repair itself. Best Source: Dairy, Chicken Breast, Eggs, Beans, Lean meats, Seafood, Soy etc.

 

CALCIUM: calcium helps in building strong bones and helps in preventing osteoporosis (it is a health condition that weakens your bone, making them