Best Muscle Building Diet Research Paper

Best Muscle Building Diet
By Jack Flagg | Submitted On September 10, 2011

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Expert Author Jack Flagg
When you are observing a regular fitness regimen, it is just as important to follow nutritional guidelines for building muscle mass.

There is a pervading myth that it is best to double or triple your protein intake during weight training. In fact, fitness experts don't agree on just how much proteins an individual should
However, just how much protein should an individual consume? For average individuals, the recommended daily intake is 0.8 g of protein per kg body weight. However, for people who are undergoing an intensive weight training regimen, the recommended daily intake is 1.2 to 2.2 g of protein per kg body weight. Sports nutritionists do not advise eating in excess of these values as it would put considerable strain on your vital organs.

There is a formula by which you can compute the specific protein requirements for your body. First, compute your weight in kilograms by dividing your body weight in pounds by 2.2. You then multiply your weight in kilograms by the recommended grams of protein (1.2 to 2.2). If your weight is 140 lbs, your weight in kg will be 63.6 kg. Your daily protein intake should then be between 76 and 140
There are convenient snack preparations that will supply you with the proteins and carbs you need after a training session. This will enable you to replenish glucose stores. Individuals who are just strictly observing weight lifting need not overload themselves on carbs since scientific studies have shown that doing so will not produce any beneficial results.

Vitamin and Mineral Requirements for Muscle Building

Vitamins and minerals are necessary to maintain the proper functioning of the various physiological processes in the body, especially during exercise when these processes are in overdrive. By consuming the required amounts of vitamins and minerals, you can ensure that your body is working like a well-oiled machine.

Very rich sources of vitamins and minerals are fruits and vegetables, and they are must in the diets of bodybuilders and athletes. In cases wherein intake is inadequate, you can take daily multivitamin supplements.

By observing a diet with the recommended quantities of proteins, carbohydrates, vitamins and minerals, as well as observe proper eating habits, your body will be able to meet the rigors of weight training and other fitness regimens that will allow you to meet your muscle building