macro and micro diet
Some of the most important components for building muscle include intense training, great genetics, supplements and attitude. Yet probably the most important component of all – food – is also the most overlooked. you can choose a macro and micro diet.
You can work out all you want and even possess Cutler-sized genes, but you won’t gain an ounce of new muscle tissue if you don’t consume the right nutrients.
understanding macros and micros?
There’s nothing earth-shattering about bodybuilding nutrition. You simply take in slightly more quality calories than your body uses each day. Notice I said “slightly” and “quality.”
I don’t mean gulping down everything in sight. And all calories are not created equal. If your body requires 2500 calories per day, both to carry out its normal day-to-day functions and gain new muscle weight, and you eat four bags of potato chips and six candy bars, then I guess you’re taking in enough calories to gain weight.
But how much of this will be new, lean, hard muscle tissue? Not much. The majority will be deposited around your waist and internal organs as fat that can cause various health problems like High Cholesterol, High Blood Pressure, Cardio Vascular Diseases Etc.
Junk food is composed of what nutritionists call empty calories. These foods simply do not provide the vital nutrients needed to build new muscle tissue. Protein is One of the nutrients which is required in the body.
Given the large amount of protein that bodybuilders eat, it’s surprising how little they know about this potent muscle-builder. Proteins are extremely large molecules made up of smaller subunits called polypeptide chains.
Polypeptide chains in turn are made up of even smaller units called amino acids. Structurally, amino acids contain both a carboxyl (acid) group (COOH) and an amino group (NH2 ) attached to a central carbon atom, normally a hydrocarbon.
A hydrogen atom and another side group will also be attached to the carbon atom. The general molecular formula for a typical amino acid is as follows:
COOH – CH – NH2
There are approximately 20 amino acids in the human body that make up the protein (although some biochemists suggest anywhere from 22 to 26) and they all have unique chemical characteristics.
The exact amino acid content and the sequence of the amino acids in the chain determine each protein’s characteristics and what it will be used for.
Besides building muscle, protein is used as a structural component in red blood cells, antibodies, and hormones. The human body can manufacture 11 of the 20 amino acids; the others must be supplied completely by your diet.
Failure to obtain even one of these “essential amino acids” can lead to degradation of the body’s protein-based tissues, including organs, muscles, and enzymes.
And unlike fats and carbohydrates, the human body does not store excess amino acids for later use. They must be consumed in our food every day.
The essential amino acids are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, histidine, leucine, and lysine.
In addition, the amino acids arginine, cysteine, glycine, glutamine and tyrosine are all considered conditionally essential amino acids – our bodies create them, but under certain circumstances, such as during times of stress or healing,
we cannot create enough. Remember that bodybuilding puts our bodies in a constant state of repair, so we need to make sure we get enough of these conditionally essential amino acids.
The amino acids that can be synthesized by the body are considered nonessential and include alanine, asparagine, cysteine, glutamate, proline, serine and tyrosine.
Complete and Incomplete
When you blend several protein foods, the biological pattern of the amino acid content is boosted. It’s comparable to the strong man who helps the weak one.
Together they can accomplish efforts that singly might be difficult. The weaker amino acid of one food becomes naturally enriched and fortified when it is eaten together with a stronger amino acid from another food.
Protein sources can also be classified based on their amino acid makeup. Animal sources contain all the amino acids and are termed complete.
Most plant sources are deficient in one or more of the amino acids and are called incomplete. This is why vegetarians must consume a wide range of plant sources to obtain all the amino acids in sufficient quantities.
How much protein does a human need?
For many years nutritionists and other interested parties have debated the amount of protein humans require. This argument has been revived in recent years because of the success of many high-protein weight-loss diets.
The current DRI (Dietary Reference Intake) is 0.8 grams per kilogram of body weight per day.
However, for decades bodybuilders and other athletes have ignored this recommendation and consumed protein in far greater amounts.
It is generally accepted that endurance athletes should consume 1.2 to 1.4 grams per kilogram of body weight per day. Strength and bodybuilding athletes need at least 1.4 to 1.8 grams per kilogram of bodyweight per day. However, bodybuilding experts maintain that the optimal amount is 1 gram per pound of body weight per day.
Is too much protein dangerous?
Bodybuilders and other athletes have been following high-protein diets for decades. When protein supplements first became available in the 1940s, bodybuilders were the first in line to use them.
Since then the traditional bodybuilder has been consuming an average of 1 gram of protein per pound of bodyweight per day.
For a 200-pounder that’s 200 grams of protein – far more than the average person consumes. Given this, it’s not surprising that many in the medical community question this practice and even condemn it.
The main argument is that excess protein places tremendous stress on the liver and kidneys because these organs need to work overtime to filter and excrete the waste products generated by protein metabolism.
There is no question that individuals who consume excess protein will need to take in a lot of extra water to help digest it and wash away any extra protein circulating in the blood, but if you do consume enough water you should not have a problem in this regard.
Some nutritionists argue that excess protein is simply a waste of money:
They say all the protein a bodybuilder needs can be supplied by a regular diet, and those who consume extra protein are simply being misled by supplement-industry marketing.
They argue that those who feel extra protein is making a difference are actually driven by the placebo effect.
Given that the scientific research is mixed (some studies suggest that athletes benefit from extra protein while other studies show no relationship), we may have to rely more on anecdotal evidence for an answer.
Millions of bodybuilders and other athletes have been following high-protein diets for over 50 years. Bodybuilders are all about effects – if something doesn’t work, they don’t do it – period.
If the extra protein really did not make a difference, then bodybuilders would have stopped using it years ago, just as they have with countless other “miracle” supplements.
We suggest keeping your protein intake somewhere in the .5 to 1 gram per pound of body weight range.