Most people know about the macro-nutrients; they are an essential element for a well-balanced nutrition, but more important is to know the necessary amount of how many you should get in your daily intake so you can gain muscle this article is a quick description of each macro-nutrient and a reference of the amount necessary to consume of each one.
First of all, what are macro-nutrients? Well to put it simple, they are the nutrient that are majorly contained within the food.
The body needs this nutrient to perform every function in the body, such as digesting, breathing and even repairing itself.
The body needs these macro-nutrients in different amounts, and they are different for every person, this is because of each one activities and unique lifestyle, but the reference that I'm presenting to you has been calculated by Food and Drugs Administration (FDA) of the U.
S.
A.
in which they have considered all the variables for the general population.
Each one of this macro-nutrients provides a certain amount of calories, knowing this information can help you to calculate the correct amount of calories that you get by consuming one gram of a particular macro-nutrient.
For example, if you have a nutritional label a food which says it contains 12 grams of carbohydrates, 0 grams of protein and 0 grams of fat, then you'll know this food has 48 calories of carbohydrates per serving (12 grams * 4 calories = 48 calories).
This example also applies for the other macro-nutrients.
Proteins: a range of 10% to 35% of your calories has to come from them.
This macro-nutrient is the most-significant one for gaining muscle; it provides the necessary amino acids that are the building blocks of the muscle.
The two primary proteins sources are the animal source which is considered as a "complete protein" and the plant source which is considered as "incomplete protein," being the animal source the most popular among athletes and persons who want to gain muscle.
Carbohydrates: a range of 45% to 65% of your calories has to come from them.
It's the most-necessary macro-nutrient for the body, it's the primary source of energy for our body, and all our cells and tissue needs them as energy, they provide fiber so that the body can lose weight.
There roll on gaining muscle is by being stored within the muscles to provide them with energy and being part of the reparation of it.
Fats: a range of 20% to 35% of your calories has to come from them.
Surprisingly the necessary amount of fats is a little bit high, this is due to the of the muscle lubrication while it is worked.
The lack of sufficient fat in our body can hinder our muscle gains, this produces muscle weariness by overuse, this is a little bit tricky because the types of fat that you must consume have to be "good fat" so you don't damage your health.
Use this reference to get a properly balanced nutrition to give your body the necessary macro-nutrients to build huge muscles.
First of all, what are macro-nutrients? Well to put it simple, they are the nutrient that are majorly contained within the food.
The body needs this nutrient to perform every function in the body, such as digesting, breathing and even repairing itself.
The body needs these macro-nutrients in different amounts, and they are different for every person, this is because of each one activities and unique lifestyle, but the reference that I'm presenting to you has been calculated by Food and Drugs Administration (FDA) of the U.
S.
A.
in which they have considered all the variables for the general population.
Each one of this macro-nutrients provides a certain amount of calories, knowing this information can help you to calculate the correct amount of calories that you get by consuming one gram of a particular macro-nutrient.
- Protein provides 4 calories per gram.
- Carbohydrates provide 4 calories per gram.
- Fats provide 9 calories per gram.
For example, if you have a nutritional label a food which says it contains 12 grams of carbohydrates, 0 grams of protein and 0 grams of fat, then you'll know this food has 48 calories of carbohydrates per serving (12 grams * 4 calories = 48 calories).
This example also applies for the other macro-nutrients.
Proteins: a range of 10% to 35% of your calories has to come from them.
This macro-nutrient is the most-significant one for gaining muscle; it provides the necessary amino acids that are the building blocks of the muscle.
The two primary proteins sources are the animal source which is considered as a "complete protein" and the plant source which is considered as "incomplete protein," being the animal source the most popular among athletes and persons who want to gain muscle.
Carbohydrates: a range of 45% to 65% of your calories has to come from them.
It's the most-necessary macro-nutrient for the body, it's the primary source of energy for our body, and all our cells and tissue needs them as energy, they provide fiber so that the body can lose weight.
There roll on gaining muscle is by being stored within the muscles to provide them with energy and being part of the reparation of it.
Fats: a range of 20% to 35% of your calories has to come from them.
Surprisingly the necessary amount of fats is a little bit high, this is due to the of the muscle lubrication while it is worked.
The lack of sufficient fat in our body can hinder our muscle gains, this produces muscle weariness by overuse, this is a little bit tricky because the types of fat that you must consume have to be "good fat" so you don't damage your health.
Use this reference to get a properly balanced nutrition to give your body the necessary macro-nutrients to build huge muscles.
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