Max Muscle : July 2013

This Guy Deserve Salute

Nutrition facts

If you want to see the best results from your training program, proper nutrition is critical. This means the proper intake of calories, the proper ratio of macro nutrients - protein, carbohydrates, and fats - and the proper timing of these macro nutrients.

This also means understanding and maintaining a positive nitrogen balance. Many bodybuilders - beginners and otherwise do not understand the basics of good nutrition from a bodybuilding standpoint.

The nutrients in food are broken down into the three types of macro-nutrients mentioned above. Macro-nutrients mean nutrients we need in large amounts. Micro-nutrients are vitamins and minerals - micro meaning we need these in small amounts. Each type of nutrient performs specific functions in the body, but interacts with other nutrients to carry out those functions.

Protein

The word protein was coined by the Dutch chemist Geradus Mulder in 1838 and comes form the Greek word "protos" which means "of prime importance." Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue.

Protein consists of amino acids, usually referred to as the "building blocks of protein." There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet.

Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue - like what happens when you work out. When you hear the term "positive nitrogen balance," it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle.

What does nitrogen have to do with protein? Nitrogen is one of the most important elements in all protein (Taber's Cyclopedic Medical Dictionary, P. n-31). It is essential to animal life for tissue building.

his statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state.

This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs.

Our bodies constantly assemble, break down and use proteins (in the form of amino acids, which are the building blocks of protein), there are thousands of different protein combinations used by the body, each one has a specific function determined by its amino acid sequence.

Virtually all modern authorities agree that one to 1 ½ grams of protein per lb. of body weight is best for muscle growth. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes.

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