Even if you work hard to build muscle, your efforts will be wasted if you eat the wrong way. For example, if you exercise and get enough protein, you still don't build muscles. Such people are likely to have missed the right time to consume protein. So, let us learn the correct relationship between muscle building and diet, and grasp the key to success.
Protein is what forms muscles
The chart below represents the PFC balance for someone who wants to gain muscle. PFC balance refers to the energy balance of the three major nutrients protein (Protein), lipid (Fat) and carbohydrate (Carbohydrate) supplemented by meals. We usually absorb energy from these three nutrients. Each of these three nutrients has its own characteristics. For people who want to increase muscle through exercise, carbohydrates 55%-60% as shown in the table, A better eating ratio is 15%-20% protein and 15%-20% lipid.
A large part of human body composition is water, followed by protein. From nails to hair to internal organs, most of it is made of protein. Of course, the same goes for muscles.
If you want to gain muscle, just consume protein after putting stress on the muscles and causing pain. The daily protein requirement is 1g of protein for 1kg of body weight. In other words, a 60kg person should consume 60g of protein a day. However, for people who want to gain muscle, they need 2g of protein per kilogram of body weight. A person weighing 60kg needs to take in 120g of protein to deliver to the muscles. However, here's the problem!
The human body cannot absorb a large amount of protein at one time. According to Dr. Sanbongi Swing of Zabas Sports & Nutrition Laboratory, you can only take up to 30g at a time. Assuming you eat three meals on time every day, you can consume up to 90g of protein.
The key to replenishing water is to ensure the amount of electrolytes
The water in the body maintains a certain concentration and amount. If this balance deviates, the condition of the body willwill get worse. Generally speaking, drink half a cup to 1 cup of water every 15 to 20 minutes during exercise. However, this varies according to physical fitness, time, and temperature. In principle, you should take in as much water as you evaporate through sweat.
If you do a light muscle workout of about 30 minutes, there is no problem with staying hydrated. However, if you do high-intensity workouts such as squats and bench presses, or if you sweat a lot during long-term workouts, you will need electrolytes such as sodium. Because the sweat from muscle exercise contains not only water, but also minerals such as sodium in the blood.
The salt concentration in human blood is 0.9%, and the body maintains this number in order to survive. Excessive sweating reduces the salt concentration. If you drink water in this state, your body will try to excrete the water in order to maintain the salt concentration. As a result, the body will not absorb water as long as the concentration in the blood is not restored despite drinking gurglingly. Then, in the worst case scenario, it can lead to dehydration. To solve this problem, it is best to drink beverages that contain essential minerals such as sodium.
The structure of the body is very precise, and the blood concentration of many substances is adjusted. In this way, the body's condition is maintained. The key is to know that sodium levels exist to enhance the effects of exercise.