EAT TRAIN SLEEP REPEAT!
Healthy nutrition is vital to the body especially when the body is under training and the most essential nutrient is protein as it not only helps in building muscles but is also vital for muscle recovery.
When I talk about eating I do not mean by eating everything and anything. Eating means good quality food which includes complete protein, complex carbohydrates and good fats. To get all these nutrients one needs to put in his diet whole foods including dairy, fish and eggs.
A gradual change in the eating habits should be made as sudden and drastic changes can lead to various health complications.
Too much of protein with large amounts of fats and unhealthy carbohydrates lead to weight gain which is not healthy and can weaken health conditions.
A complete meal should consist of all the nutrients which are divided into macro nutrients and micro nutrients.
As we all know “you are what you eat” as it says what you eat, how much you eat also is important.
Your body needs not only require the right quantity of food but also good quality. As we all know protein is a must for building muscles and recovery, some good quality fats are also essential for overall health.
High protein diet is generally associated with any individual who is working out or who is training.
Why is high good quality protein diet required by such individuals?
Proteins are comprised of amino acids which are the building blocks for are muscles. The amino acids that enter the muscles help repair the muscles which are damaged because of a workout.
When we talk about protein the first thing which crosses our minds is the amount of protein vital for our body.
The easiest way to calculate protein requirement for any individual who is working out is to multiply his/her current body weight by 1.5g (1.5g/kg body weight). The total requirement can then be divided by an individual throughout the day.
Post workout an individual’s body requires fuel for its muscle repair which gets damaged during workout. When good quality protein is given to the body after workout the protein helps in forming new and stronger muscles. For appropriate muscle growth the rate of protein synthesis should be greater than muscle breakdown. Building of muscles does not happen when you workout but happen when your muscles are at rest and nourished with good quality protein.
Muscle tension refers to the condition in which muscles of the body remain semi-contracted for an extended period. A concentric contraction causes muscles to shorten, thereby generating force. Eccentric contractions cause muscles to elongate in response to a greater opposing force. Isometric contractions generate force without changing the length of the muscle. In order to produce muscle growth, an individual is required to apply strength greater than the body is accustomed to. This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors.
Muscle damage can cause a decreased range of motion. Pain is often the last symptom to show up. Overuse injuries usually start with one muscle or tendon developing scar tissue. The involved muscle is then weakened, requiring neighboring muscles to become overworked.
If you’ve ever felt sore after a workout, you have experienced the localized muscle damage from working out. This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action. This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells.
Metabolic stress refers to the feeling of excessive production of heat by the body after or during an exercise which results due to low blood volume and decrease oxygen to tissues. If you’ve ever had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger. After more study, it came to light that metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without essentially increasing the size of the muscle cells. This is from the adding up of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of bigger muscles without increase in strength.
Sleep plays a key role in protein synthesis, the release of growth hormones and gives you the essential energy needed for another day in the gym. The truth is, during your off days crucial things happen that make it easier to develop and get stronger. Your body has limited resources. And if you invest more resources in a training session, rather than resting, you’ll have fewer available to fuel adaptation and growth because sleep is the most important part of the recovery cycle. During rest days you devote more of your resources to growth and repair. Your nervous, immune, and hormonal systems also get back to a situation favorable to growth and performance. If you’re well rested you’ll be able to perform at a superior level and do more volume, both of which will make the session more effective.
“Growth days” make you grow directly by allowing you to recover. They make you grow indirectly by allowing you to put a greater carry on your body during your lifting sessions.
Hence with all the above information we can figure out that in order to build muscles sleeping and training right is as essential as eating healthy food with good quality proteins.