How does nutrition scientifically feed your muscles?

I feel better about doing something when I know exactly why I’m doing it. I’d prefer not just be told “eat this” - I wanna know why.

 

CARBOHYDRATES

Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat.Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates.

It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup (245 grams) of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.

You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:

Five to ten ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutesTwo to three handfuls of pretzelsOne-half to two-thirds cup (40 to 55 grams) of low-fat granola

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granolaFor workouts lasting less than 60 minute, water is most often all that is needed.

PROTEIN

Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

But it is also a myth that a high-protein diet will promote muscle growth.

Only strength training and exercise will change muscle.Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food).

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:

Will be stored as increased body fatCan increase the chance for dehydration (not enough fluids in the body)Can lead to loss of calciumCan put an added burden on the kidneys

Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Amino acid supplements and eating a lot of protein are not recommended.

WATER AND OTHER FLUIDS

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:

Make sure you drink plenty of fluids with every meal, whether or not you will be exercising.Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a workout. It is important to start exercising with enough water in your body.Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes.Drink even when you no longer feel thirsty.