Some keys to strength building and muscle mass.

(1) Protein and muscle building-
When building muscle, the more protein the better, right? Not necessarily. While you are working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults. Research shows there is no benefit to eating more protein then this amount and it can be harmful. Keeping muscle mass, on the other hand, requires a lot less protein then building new muscle. For example, the recommended dietary allowance for protein for the average adult is 0.37 grams per pound of bodyweight, and that equals about 56 grams of total protein for a 150-pound adult. A typical day that includes 3 serving of low fat or fat-free dairy plus 3 servings of protein foods, will provide quality sources of protein to help reach that goal. Grains, especially whole grains, also provide some protein but may not be enough to meet dietary needs.

(2) Fat and muscle building-
Contrary to the fat-free trend, you actually need fat in your daily diet. Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary, as a general guideline, fat should make up 20 to 35 percent of your total calories. For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, almonds, walnuts, canola oil, pistachios, avocados and fatty fish such as salmon, mackerel, trout, and sardines.

Fat contains twice the number of calories as carbohydrates and protein, so it is important to monitor serving sizes. For example, 1 tablespoon of olive oil has 120 calories and 1 ounce of walnuts has 185 calories.

(3) Strength training and health-
Strenght training is an important piece of the fitness equation. Men and women should participate in muscle-strengthening activities that work for the major muscle groups at least two times each week. Example of strength training including lifting weights, using resistance bands and doing push-ups, pull-ups, and sit-ups. One of the best ways to support strength building is good nutrition. Protein, carbohydrates and fat play a major role, as those getting enough calories throughout the day. Read on to find out how each macronutrient can healp you bulk up and how much to eat every day.

(4) Carbohydrates and muscle building-
Carbohydrates are an important group of foods for fueling your muscles. That’s because of curbs are partially converted to glycogen, which is stored in muscle to power your workouts. Mem and women who are a strength training at least twice a week need at least half of their calories from carbohydrates per day. That does not mean you should be loading up on pizza and bagels. Try adding in good quality carbohydrates that are low in fat. Such as whole grain bread and cereals for the best strength training boost. Low-fat milk and yogurt and fruit and vegetable also are a good option and provide some carbohydrates in your diet. When planning your meals and snacks, it is recommended to stay away from higher fiber foods immediately prior to or during exercise.

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