Muscles require a concoction of ingredients in order to grow – some of which are surprising. Below are some of the most important constituents the human body needs to tone up.
Protein
One of the more obvious ingredients, this golden nutrient is essential for muscle growth, helping to repair torn fibres and in turn ‘building’ muscle. There are various protein shake recipes available that you can purchase online. Protein high foods such as eggs, milk, yoghurt and fish are particularly efficient. Nuts and soya meanwhile offer a good vegetarian alternative.
Water
Many forget that muscle is in fact seventy per cent water, and whilst eating lots of protein is important, trying to build dry muscles won’t get you very far. In fact, if you’re not hydrated enough, you can risk losing more muscle than you gain from an intense workout. Studies into running and cycling have found that performance decreases with dehydration. Therefore it’s important to keep your muscles happy, not letting yourself get thirsty as that means your muscles are thirsty too.
Vitamins
Vitamin B and Thiamine are essential for the metabolisation of protein, whilst vitamin C helps to prevent injuries. In other words, vitamins are as much needed as protein when trying to gain muscle. Eating lots of fruit such as oranges and apples can supplement this, or multivitamins.
Carbohydrates
Depending on your build, carbs may be essential for helping to gain muscle. Generally, if you’re slim and trying to bulk up, this will be the case, as carbs give you energy to produce more cells. Of course, it’s important to keep on top of the protein too as otherwise these carbs will have nothing to react with and will turn into fat.
Testosterone
For men and women, testosterone can help with the stimulation of protein. The body produces most of this naturally, although healthy boosters such as Syntheroid can be bought to be used after a workout. Testosterone injections are mad and should never be considered – you may as well be taking steroids.
Exercise
Yes, an obvious one, but it’s important not to get carried away pursuing nutrient boosts and forgetting to actually pump some iron. Failing to meet the amount of exercise with the amount of protein and carbs you’re taking in could result in it all turning to blubber, which isn’t what any of us want. In some ways, building muscle is a perfect science, every measurement having to be precise enough that it doesn’t cancel out another ingredient. This can be frustrating for those who aren’t naturally mesomorphs (the body type that most easily gains muscle). Trial and error will eventually get you there – persevering and trying out different balances of exercise and nutrients.
