| If you have been doing weight lifting for long enough, | | | | and build muscle so ensure we get enough energy |
| you should know that building muscles is not all about | | | | form the calories we take, else the protein will be used |
| lifting weights but is actually 80% nutrient and 20% | | | | for energy and hence no muscles will be built. |
| lifting the weights. | | | | Carbohydrates |
| We are going today to long more into how to use | | | | Our bodies use carbohydrates for short term energy; |
| nutrient to increase our muscle mass. | | | | this is the energy we need to go though our intense |
| Firstly when we take up a body building routine that | | | | bursts of energy during our workouts. The |
| involves training we need to look at the calories | | | | carbohydrates are converted in glucose in our muscles |
| involved. As before you exercised we do not require | | | | and stored as glycogen. So during our workouts we |
| so many nutrients and calories but now we need | | | | use this glycogen to keep us going. Again if a lack of |
| increase our intakes. It is estimated that we require | | | | energy our bodies will break down the muscles to |
| around 50 calories per kg of body mass so quite easy | | | | maintain the energy required. |
| a person who weights 85kg will require 4250 calories | | | | We require about 60% of our calories to come from |
| per day. Now we need to see which foods we require | | | | carbohydrates so we need around 2550 calories. As |
| to get these calories. | | | | we get one gram contains approximately 4 calories |
| So here is an overview on how to get these calories. | | | | we require637 grams of carbohydrates every day. |
| The way we get our calories is broken into three | | | | Fat |
| different sources, i.e. protein, carbohydrates and fats. | | | | Fats are used to keep a healthy cell membrane, we |
| Proteins | | | | need fats to absorb certain vitamins but of course we |
| Protein is the element that actually repairs and builds | | | | do not want too much bad fats as they do more harm |
| muscles, so you can imagine we require a large | | | | than good. We need to aim for 25% of our calories to |
| amount of protein. | | | | come from fats which work out to be approximately |
| We require around 1.5 grams of protein per kilograms | | | | 120 grams of fat per day which is based on 9 calories |
| of body mass, so based on the 85kg person we need | | | | per one gram of food. So dont sent too much money |
| 128 grams of protein per day of our diet. It is important | | | | on your round table pizza coupons. |
| to remember that we need the extra protein to repair | | | | |