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3 Types of protein sources to form body muscles

If you want to build muscle, protein is the most important nutrient. Indeed, the body needs a lot of nutrients, but if your focus is to raise muscle, then eat protein foods. When you practice hard at the gym, the ones affected are your muscles. Every time we lift weights, the muscle fibers will split. And to replace and build these muscle fibers, protein is one of the most important sources.

In the medical world, nutrients or therapies that can improve a person's exercise performance or physiological capacity in terms of exercise are called ergogenic or doping cosmetics. Doping is legal, some illegal. Some examples of ergogenic compounds that are legal and you can use to help form muscles in the body, including creatine, chromium pikolinat, hydroxymethyl butyrate, L-carnitine, and whey protein.

Are carbohydrates needed to build muscle?

Carbohydrates are also an important nutrient that provides energy for the muscles. Carbohydrates will be converted into glycogen which is stored in the muscles, and will be the energy for the muscles to move while on the move. Although carbohydrates are important for muscles, you still have to choose carbohydrates that are low in fat, such as whole-grain breads and whole-grain cereals. Low-fat milk, yogurt, fruits, and vegetables are also good sources of carbohydrates for muscle formation.

We recommend that you avoid high-fiber carbohydrates before and during your exercise because fiber is difficult for the body to digest so it cannot directly provide energy for the body to exercise.

Do not avoid fat

Although you may limit your fat intake when you want to build muscle, the body still needs fat. Fat intake to the body must meet 20-35% of the total calories consumed per day. Choose healthy fats, such as avocados, almonds, walnuts, fatty fish, like salmon and sardines, canola oil, olive oil, and others. Remember that fat contains 2 times calories compared to carbohydrates and protein (fat: 9 calories, carbohydrates: 4 calories, protein: 4 calories), so the portions must be considered.

The following is an explanation of legal ergogenic compounds - creatine, carnitine and whey protein - which are commonly consumed to form body muscles:

1. Creatine

Creatine monohydrate helps increase deposits of creatine phosphokinase and ATP. Both of these substances are sources of energy used in muscles.

Consumption of creatine supplements can increase muscle phosphocreatine deposits by 6-8%. Creatine, in addition to its supplement form, can also be obtained from red meat, chicken meat and fish.

Creatine supplementation is safe for use for up to 8 weeks. But the American College of Sports Medicine recommends seeing a doctor before routine use. This is because the use of creatine has side effects such as weight gain, dehydration, and the risk of cramping and muscle injury.

2. Carnitine

Carnitine is part of an enzyme that plays a role in the oxidation process in mitochondria. Carnitine supplementation aims to increase oxidation, so that it can support muscle performance and reduce fat content.

The study says, giving L-carnitine between 3-3.5 grams per day can give the effect of increasing the desired performance. On the other hand, supplementation above 4 grams per day can cause mild gastrointestinal complaints.

However, the fact states that L-Carnitine to improve muscle performance during training still reaps contradictions. There have been several studies with positive results, while other studies have provided opposite results.

3. Whey protein

Muscle damage is common after exercise. While giving whey protein will help improve the situation.

Research says that whey protein is proven to increase muscle mass, reduce fat mass, and support muscle strength. In addition, whey protein is also superior to other types of protein to improve exercise performance.

Whey protein is safe to use for those of you who don't have kidney or liver disorders. The recommended safe dose is around 1.5-2.2 grams per kilogram of body weight. Conversely, consumption of whey protein above 2.5 grams per kilogram of body weight can increase the risk of dehydration and interfere with calcium balance in urine.

You need to remember, the use of doping in supplements of other nutrients and proteins to build muscle needs to be adjusted according to dosage and health conditions, while accompanied by equivalent exercise. If not, it is not impossible that doping will actually have negative effects on health. Therefore, it would be better if you consult a doctor or nutritionist before deciding to take any type of doping.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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