| Nutrition |
Four Essentials for Building Muscle
Every time we exercise, a biochemical demand is generated. We must be sure that when this demand occurs we have sufficient amino acids, fatty acids and simple carbohydrates to supplement the demand. Biochemical demand does not come during exercise, but exercise does trigger the demand which begins in about 3 hours, and reaches a maximum about 12 hours after exercise. It is during this critical period, after exercise, that the essential amino acids, fatty acids and simple carbohydrates must be present in your body. If they are not there muscle synthesis will fail to occur. Exercising a muscle to failure generates this biochemical demand and the muscle failure is your body's method of signaling that more muscle must be generated. Without biochemical demand, i.e. exercise, increased nutrient amino acids, fatty acids and simple carbohydrates will be converted to body fat or eliminated as waste. When you exercise and create demand without adding additional amino acids and fatty acids and carbohydrates to your nutrition, your body will burn or directly metabolize the amino acids and fatty acids found in your existing muscle mass. Taking Dymatize Nutrition Pro Line Super Amino 4800 and Health From The Sun Total EFA will meet your body's requirement for additional amino acids and fatty acids and promote maximum muscle growth. Amino Acids are the building blocks of proteins, and muscles are proteins. Most but not all amino acids can be synthesized by your body. The ones that cannot be synthesized by your body are called essential amino acids and must be present in your diet or supplemented. If even one essential amino acid is missing, new muscle protein will fail to synthesize. Amino Acids both essential and non-essential cannot be stored in your body; they are either used or lost. Taking an amino acid supplement in the morning and then having a late afternoon workout will "not" result in muscle growth and taking only amino acids will "not" result in muscle growth either. So you have to take it within the time frame which is 15 minutes before or after your workout within 1 hour which is best. A concurrent fatty acid must also be taken.  Fatty acids are needed for new muscle cell production. If you want to grow new muscle tissue, you must add a fatty acid supplement to your routine. Like amino acids, there are essential fatty acids. These are long-chain, polyunsaturated fatty acids and are found only in vegetable oils. Animal fat does not contain the necessary fatty acids to promote muscle growth. The requirement of fatty acids for muscle growth is related to the structure off a cell. Animal cells are contained in a cell membrane, a sack surrounding the contents of the cell. The cell membrane is comprised of lipids. Fatty acids are the principal lipids found in cell membranes. In order to make new muscle tissue, the proper fatty acids must be present with the proper amino acids. Otherwise, new membranes cannot be synthesized, and if new membranes cannot be made, new cells cannot be made and muscle growth cannot occur. Without the fatty acids the most you can expect is an enlargement of existing muscle tissue. With the fatty acids you can expect new tissue and enlargement of old and new muscle tissue. For results the Dymatize Nutrition Pro Line Super Amino 4800 and Health From The Sun Total EFA supplement containing both amino acids and fatty acids must be taken approximately one hour after the workout and followed up with an additional supplement eight hours later. Simple carbohydrates in a liquid form taken during and right after workout can also be a factor in the aid of muscle protein synthesis. If you prefer a high quality protein shake, try Muscle Milk by CytoSport and 1 tablespoon of flaxseed oil and 1 tablespoon of organic peanut butter or pumkin seed butter can be the best way to make sure you are getting the proper nutrients needed to build new muscle cells. The daily amount of protein to be consumed for desired growth is determined by your lean body mass. You should need 1 gram of protein per lean pound of body mass. For the more serious athlete on a strict diet, the intake could be as high as 2 grams per pound per day.
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Diet