• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
Daily Vitamina

Daily Vitamina

Bilingual Health News

  • Health Conditions
  • Healthy Living
  • Food
  • Weight Loss
  • Fitness
Home / / Improving Muscle Growth For Men

Improving Muscle Growth For Men

A muscular man lifts dumbbell for a bicep curl

So you’re at the gym busting moves for a few hours and nothing is changing. You’ve been going for a few months already and the six-pack abs that you were hoping to have by summer have yet to peak out from under the layer of extra fat you have around your mid-section. So what are you to do?

The best exercise is pushing yourself away from the table and away from all the greasy food you like to eat. Just because you exercise does not mean you can have pizza, arrachera, lechon and arepas and still lose weight and build muscle. It doesn’t work like that.

Building muscles requires the right formula of consumption to help repair your muscle tissue and help sculpt your body.

La Comida

Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.

Low-fat dairy provides high-quality protein, carbs and essential vitamins such as vitamin D, potassium and calcium. Sports nutritionists recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.

Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which is thought to be a trigger for muscle growth.

Dark-meat chicken, compared to white meat, provides 25 percent more iron and three times the zinc for a healthy immune system.

Eggs contain all of the essential amino acids. One a day is fine according to the 2010 Dietary Guidelines, but don’t throw out the yolk. Half the protein is in the yolk along with other import nutrients like lutein for eye health.

Nuts — unsalted and either raw or roasted — are a good source of protein. They also contain vitamins, antioxidants, fiber and healthy fats. The fats build up your good cholesterol and help flush out the bad in your system.

Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

The Importance of Timing

Timing is critical in muscle development because you need carbs and protein to perform strength training and for muscle recovery. The best plan is to eat a diet containing both nutrients and small amounts of healthy fats throughout the day.

Eating or drinking a high protein beverage like protein shakes within the hour after your workout gives the muscle what it needs for the most receptive repair.

If you eat a meal within 1-2 hours after a hard workout it should help to provide recovery nutrition.

How Much Should You Eat?

More than half your calories should come from healthy carbs, since they supply fuel for energy and prevent protein from breaking down and used as energy. Eating carbs for fuel before working out is ideal.

But be careful: It is a delicate balance of eating enough calories to build muscle but not too many calories, which can lead to gaining body fat.

Protein builds and repairs muscle tissue in addition to performing other functions, like producing hormones and immunity factors. Male endurance athletes should get 1.2 grams of protein per kilogram of body weight, whereas male body builders may need 1.6 to 1.7 grams of protein per kilogram of body weight.

April 8, 2013 by Eduardo Villanueva, Staff Writer

Read Next Article

The Latest In

2021: Un Año Récord en Trasplantes

Durante el Segundo Año de la Pandemia, los Equipos de Trasplantes de Cedars-Sinai Completan la Mayor Cantidad de Trasplantes de Órganos Sólidos de su Historia En medio de la incertidumbre por la pandemia de COVID-19, el Cedars-Sinai Comprehensive Transplant Center y el Smidt [Read More...] about 2021: Un Año Récord en Trasplantes

Variations on the Plank: Popular Exercise for Your Core

The plank is one of the most popular exercises, surpassing sit-ups and crunches for effective core work. Planks are thought of as ergonomic, meaning they're done without going against the natural curves of your body. Planks can be difficult at [Read More...] about Variations on the Plank: Popular Exercise for Your Core
eating spicy foods

Turn Up the Heat With Healthy Hot Chili Peppers

Red or green, sweet or hot, peppers are a great source of vitamins A, C, E and many of the B vitamins, plus minerals like calcium, iron and potassium. These and other nutrients are jammed into a low-calorie "package" that's [Read More...] about Turn Up the Heat With Healthy Hot Chili Peppers

7 Tips for Healthy Nails

Want to have attractive, well-groomed hands? Here's a guide to the right way to trim your nails. The American Academy of Dermatology notes that short, manicured nails not only look great, but are less likely to trap dirt and bacteria [Read More...] about 7 Tips for Healthy Nails

Study: Obesity May Help Trigger Heavier Periods

Obese women can be more likely to have heavy monthly periods, and now new research hints at why. In addition to stirring up inflammation, excess weight may slow down the uterine repair process, U.K. researchers reported. Menstruation occurs when the [Read More...] about Study: Obesity May Help Trigger Heavier Periods

Crunch-Free Work for Well-Defined Abs

You don't have to do hundreds of sit-ups and all manner of crunches to see abdominal muscle definition. The following moves are done standing and holding a weight, such as a 5-pound ball with an easy-to-grip handle. For the standing [Read More...] about Crunch-Free Work for Well-Defined Abs

Primary Sidebar

Popular Posts

  • AHA News: Silent Heart Attacks All Too Common, and Often OverlookedAHA News: Silent Heart Attacks All Too Common, and…
  • An Insider’s Guide To Cut Costs on Prescription DrugsAn Insider’s Guide To Cut Costs on Prescription Drugs
  • Migraines? Get Moving: Exercise Can Help Curb AttacksMigraines? Get Moving: Exercise Can Help Curb Attacks
  • Often Feel Bloated? One Ingredient May Be To BlameOften Feel Bloated? One Ingredient May Be To Blame
  • Want To Avoid A Second Stroke? Blood Pressure Is KeyWant To Avoid A Second Stroke? Blood Pressure Is Key

Copyright © 2022, BlackDoctor, Inc. All rights reserved.