BODY BUILDING AND NUTRITIONAL SHAKES
There are a variety of powders and drinks that contain proteins, amino acids, minerals, vitamins and other elements for muscle growth. However the Protein Powder made of Soy Protein Isolate marketed by a direct sales company is the best amongst the ones available in the market. These products, in conjunction with supplements like: vitamin B6, Chromium Picolinate, Vit A, E and C can provide adequate nutritional supplements. Remember that such Protein Powder provides all essential amino acids that the human body needs and 8 grams of soy proteins with the benefits of soy isoflavones.
Therefore, what is needed in order to build strong and bulky muscles are: Nutrition (Proteins and/or amino acids, vitamins and minerals) & Exercise.
“Those who do not find the time for exercise will have to find time for illness” an old proverb.
Daily exercise of the muscles is indispensable for attaining muscular development, as well as the flexibility and quickness required for sports.
You choose the type of exercise that you like to do and then choose the type of diet that goes along with it. The important thing is that you eat a diet that provides you with energy; stamina and muscular strength, and is the most adequate for your choice of exercise. Drinking the products previously described and not doing exercise will cause an accumulation of energy in the form of fat. Carbohydrates are transformed into glucose, but if the body does not utilize them, they will accumulate in the form of fat making the body obese. 3,300 calories are equivalent to ½ Kg. of fat.
The energy for metabolism comes from: sugars, carbohydrates, fats and proteins, in that order of importance.
The body’s energy comes principally from sugar that is found in the blood, and the rest is obtained by burning a less efficient fuel source: fats and proteins. (Sugar is a form of glucose. The carbohydrates that we consume are converted into glucose and this, into glycogen, to be stored in liver and muscles.)
Chromium Picolinate was developed by the “Human Nutrition Research Lab.” Funded by the U.S. government, and patented by the U.S. Department of Agriculture (USDA). It is considered a safe and effective nutritional supplement.
It has been proven that chromium (picolinate of chromium) substantially increases muscle tissue and lowers body fat. It helps the amino acids (dissolved proteins) to be incorporated in to the muscle mass and the fats to be transformed into energy.
Chromium is one of the elements that insulin needs to do its job properly. Insulin, with the help of chromium, converts the carbohydrates, fats and some proteins into sugar and later into energy.
It has been proven through many studies that chromium picolinate can radically increase muscular growth, while reducing body fat at the same time. When sufficient amino acids (dissolved proteins) are found in the blood, chromium picolinate helps these proteins to be transported to the cells of the muscle tissue and of the organs, strengthening their structure and increasing their size. (Read “The Chromium Programme” by Dr. Jeffery Fisher).
- The muscle fibers require energy to contract and stretch. This energy is accumulated in the cells of the muscle tissue in the form of glycogen along with a phosphorous based substance that is called ATP (adenosine-tri-phosphate). An important element in starting the energy process of ATP inside the cells (in the part of the cell called mitochondrion) is the Co-enzyme-Q10.
- Glucose is metabolized in the presence of oxygen and other elements, like minerals and vitamins which are indispensable for its function. Therefore, adequate minerals and vitamins must be contained in daily diet.
- Insulin, with the aid of chromium, performs the function of making sure that sugar is utilized by the cells. Also transforming it into glycogen to be stored by the liver and muscles where it will be utilized by athletes who need an additional burst of energy.
- Glycogen is the first source of energy used (it is consumed during the first 18 miles of the race), later the body begins to use its energy reserves that it has in the form of fat, which is a much less efficient form of energy since it has to go through several changes before it can be used.
- Vitamins and minerals are very important for the production of energy. They are also necessary for proper metabolism of proteins and amino acids.
- Principal vitamins: A, B, B3, B5, B6, B12, C, D, E, K.
- Important minerals: Calcium, copper, phosphorous, iron, magnesium, manganese, potassium, sodium, iodine.
A day before competition, the professional athlete consumes a large amount of carbohydrates (whole wheat, beans, peas,lentils, potatoes, etc. and non-refined sugars) in order to increase the body’s supply of glycogen and its endurance. Insulin not only assures the rapid absorption of sugar in the blood, but also converts glycogen, which is a special form of glucose that stays stored in the muscles, to be used when immediate energy is required.
Extra energy and muscle growth
To be good at sports, athlete’s bodies have to have the following characteristics:
- MUSCLE TONE AND
- SUFFICIENT MUSCULAR ENERGY to move quickly and forcefully.
a) MUSCLE TONE:
The muscles should possess a certain amount of fortitude and be well toned. They also need to be the right size in proportion to the body for the type of exercise or sport you want to do.
A light build will not work for exercises requiring weights. However, it may serve well for gymnastic type activities.
Muscular tone and quality are achieved in two ways:
1. Nutrition 2. Exercise
To develop muscles and obtain energy, it is recommended that in addition to exercise, you receive adequate nutrition.
The muscles and all the cells of the body are built on proteins with vitamins and minerals aiding in the metabolic process.
For their part, proteins are made up of amino acids. Various body tissues require different amino acids. The molecules of the amino acids are like the bricks used to build a house. You put the appropriate bricks in the right place for a house.
The most important amino acids for the formation of muscle tissues are:
L-Isoleucine- Regulates the blood sugar level and energy level. Should be taken with L-leucine and L-valine.
L-Leucine- Should be taken along with L-isoleucine and L- valine. Promotes muscle and bone tissue health.
L-Valine- Should be taken along with L-isoleucine and L-Lieucine. In addition to improving muscular metabolism and the reconstruction of tissues; L-valine produces an energizing effect.
Other amino acids that play a role in the formation of muscle bulk and energy are:
L-Histidine. Important in tissue growth and reconstruction.
L-Methionine. Essential for preventing the formation of fat in the liver. Also controls the level of fat in the blood and increases the formation of lecithin.
L-Proline- Helps in the formation of collagen and in strengthening joints, tendons, and muscles.
L-Threonine- Helps maintain the balance of proteins in the body. It is found in muscles and plays a role in the formation of collagen.
L-Tyrosine- Suppresses the appetite in addition to reducing to reducing body fat. Helps in muscle development and is important for preventing anxiety, stress, depression, and bad moods.
L-Glutamine (Glutamic Acid)- Together with glucose, it is one of the principal fuels for brain cells- Plays a role in the metabolism of sugars and fats.
L-Aspartic Acid- Helps in building up resistance to fatigue. Plays an important role in transforming carbohydrates in to muscular energy.
Other important amino acids in muscle development are:
L-arginine, L-custeine, L-glycine, L-lysine, L-phenylalanine, L-serine, L-tryptophan.