When you're ready to gain serious muscle mass, the quality of your nutrition is every bit as important as the quality of your workout routine. Believe it or not, your body is built in the kitchen as much as it is at the gym.
The science of muscle nutrition is both complicated and fascinating, but it's not impossible to understand. If you're committed to adding serious muscle mass, here is the nutritional info you need to know.
If you want to build muscle, you've got to give your body the right kind of fuel. Keeping reading this article to get a quick muscle nutrition breakdown.
Figuring out what micronutrients to eat depends largely on your specific fitness goals. To build lean mass, your meals will need a ratio of approximately 40-60 percent carbs, 25-35 percent protein, and 15-25 percent fat.
The next variable to take into consideration is your body type. There are three general body types, and most people fall somewhere in between.
An Ectomorph is typically slender and has difficulty gaining weight or adding mass. This body type needs a high ratio of carbohydrates, and at least 25 percent of total calories should come from proteins.
A Mesomorph is typically athletic and strong, and trends toward muscular. This body type requires 40-50 percent of total calories to come from carbs for mass gains, with an increase in both protein and fat intake.
The Endomorph is typically pear-shaped and soft, with a stocky body, shorter limbs, and a slower metabolism. This body type can add muscle easily, but also tends to store fat. The dietary recommendation for endomorphs is 30-40 percent carbs for mass gains, with 25-50 percent of calories coming from protein, and 15-40 percent coming from fat.
In general, women burn fat more efficiently, yet are less efficient at burning glycogen that is stored in muscle. Thus, they typically require fewer carbs than men. But they also have a greater reliance on fats for fuel during workouts than men do.
And yet gender is not as dominant a factor as overall body type. So keep that in mind when determining what ratio of carbs, protein, and fats is best for accomplishing your fitness goals.
For both men and women, increasing carbs is the best way to reduce fatigue during workouts. Just remember, it's about consuming the right kind of calories.
Muscle building nutrition truly is all about science. The smarter you are about the calories you consume, the happier you will be with the results you will see in the mirror. As we have seen here, muscle nutrition is key.
It's all about ratios, and understanding what ratio will be most effective for you. Everyone is built differently, and thus the more you understand about yourself the better your hard work will serve you.
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