Article by Protica Research
Thanks to a number of sports superstars, the topic of steroids comes up whenever anyone puts on a little bit of muscle. While that is certainly one way to build muscles, – albeit a very stupid, unnatural and very dangerous way – it is not the way that most people do it.
Thankfully, there are tons of people out there who would like to build muscles the old fashioned way, working in the gym lifting a ton of weight over the course of a year and eating well every day of their life. They will run to build up their legs and to strengthen their heart. They will do yoga and Pilates to tone, to stretch, and to keep their muscles pliant and flexible. They will work hard on their muscles by groups, paying attention to a certain area for each part of the day and they will do what it takes to do so safely and effectively.
But, most importantly, they will do so without resorting to dangerous steroids and other mystery compounds that may be nothing more than dust and bitter powders for an authentic flavor. They will pay attention to everything that they put into their body. They will pay attention to what they need to do with their body to get the body that they want.
Following Nutritional Guidelines
Imagine being told that you have to eat a certain amount of food, at certain times of the day for no return on this investment whatsoever. Would you still do it? People really enjoy their food, and judging by the number of people who are obese, they really, really enjoy it. There are some people who want to lose weight, and there are some people who want to build muscles. There are some people who want both or want to gain speed or improve their endurance. For all of these people, no matter what their goal is, following nutritional guidelines is an important step to accomplishing them. They need to have both a strong diet and the physical effort to build muscles, to lose weight, and to get faster and better.
All athletes, whether they are looking to build muscles, build endurance, increase speed, or all three, need to eat correctly; that is a given. The body needs complex carbohydrates such as those found in whole grain breads, oats, and some vegetables. The body needs healthy sources of fats such as olives and olive oils, nuts and nut butters, oils, and fatty fish.
The most important of the healthy fats needed by the body are Omega 3 Fatty acids and a prime source of these is salmon. The body also needs protein, which is found in all meats as well as grains, legumes, nuts, mushrooms, and other plant sources. All animal proteins are complete, providing the body with all of the amino acids that it needs while plant-based proteins are incomplete, lacking one or more of these essential amino acids. There is an exception to this rule: soy protein is complete and includes tofu and miso as well as soybeans and soybean oil.
The amount of these foods that you need may be the big stumbling block; you have to determine the number of calories that you actually need and then divide that number into the amount of protein, carbohydrates, and fats that you need as well. The ratio of these numbers may differ based on the kind of athletic goal that you are working on; you need slightly more protein for body building and gaining muscles, while you might need slightly less protein if gaining speed or distance is your goal.
Form Follows Function: Building Muscles with the Right Form
If you watch a workout tape or go to a class at the local gym, even if you pick up a book out of the library or pull up an article online, you will read or hear about the need for proper form. No matter what exercise that you are performing, no matter what your physical goals are, you have to make sure that you are following the right guidelines for timing and for function or they will not only be ineffective but can be dangerous as well.
If you are a new exerciser, especially if you are planning to lift weights, it is important to learn the proper techniques and form so that you are safe and not undoing all of your efforts. For some muscle groups, you need to work with higher levels of weight at lower numbers of repetitions. For other muscles, you may need to do higher reps with lower weights. Doing a slower rep may be more effective than just adding more weight in some cases. You should learn the different groups of muscles that you have and the different exercises that are used to work them effectively.
In addition, you should also learn the different myths that surround weight lifting and body building. For instance, it is a myth that women who lift weights will automatically bulk up. Those women who are competing in the body building competitions are dedicated to their efforts and may put in as much as four to five hours a day in the gym.
How Protein Supplements May Help Build Muscles
While you do not have to add a lot of protein to your diet, you do need to add a small amount to build muscles effectively. You should not misinterpret this to mean that you need to eat a full pound steak for breakfast and then more the rest of the day. You may only need a few more ounces of protein every day to hit the right amount. Too much protein can lead to dehydration and may also cause serious health conditions including kidney disease and high blood pressure. You should also note that it is just as important to get the right type of protein as well.
Vegetarian protein is a good choice as is lean, animal protein. Protein supplements can be beneficial but should be carefully evaluated before being added. For instance, to be good, a protein supplement should offer a high amount of digestible protein with a low amount of calories and no added fats and sugars.
The protein supplements that are offered by Protica fulfill those guidelines. Profect, for instance gives a full 25 grams of protein with only 100 calories, no added fats or carbohydrates, and comes in a variety of flavors.
About the Author
About Protica Research (http://www.protica.com) Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of dense nutrition in compact forms. Protica manufactures Profect (http://www.profect.com), IsoMetric (http://www.isometric.com), Pediagro (http://www.pediagro.com), Fruitasia (http://www.fruitasia.com) and many other brands in its GMP-certified, 250,000 square foot facility. Copyright – Protica
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