Welcome to muscle hustle, where we're not just about lifting weights but also about fueling our bodies for success. In this post, we're diving into the cornerstone of a healthy lifestyle — nutrition.
Importance of Nutrition:
Nutrition is more than just a part of fitness; because it's the essence of a vibrant life. When you nourish your body right, you feel better, work better, and live longer. It's not just about hitting the gym; it's also about what you put into your body
Understanding Calories:
Before we delve into specific nutrients, let's understand calories. Calories are the energy units our body needs. To build muscle, you might need a calorie surplus, and for weight loss, a calorie deficit is key.
Protein – Building Blocks of Muscle:
First up, protein. Think of it as the builder. It repairs and protects your muscles, essentially helping them grow stronger. Protein is made up of amino acids, often called the building blocks of muscle.
Carbohydrates – Energy for Your Workouts:
Next, carbohydrates. They provide the energy needed, especially during workouts. Don't think of them as the enemy; they're your workout buddies, helping you push through those tough sessions.
Fats – Essential for Hormones:
Lastly, let's talk about fats. These aren't the villains they're sometimes made out to be. In fact, they're essential. Fats play a crucial role in hormone production, acting as the messengers that regulate various bodily functions. So, think of them as the conductors of your body's orchestra, ensuring everything works in harmony.
Example; Goals:
So, the percentage of each nutrient are: ≈30% Proteins, ≈50% Carbs, ≈20% Fats.
This is just an example, but a good goal in the beginning. If you want to calculate your needs, go to esn.com/pages/kalorienrechner.
Example; Calories:
Let’s look at following foods for reference:
100 grams of Steak = Source of Protein:
Calories: 250
Protein: 30g
Carbohydrates: 0g
Fats: 15g
Whole Banana = Source of Carbs:
Calories: 100
Protein: 1g
Carbohydrates: 27g
Fats: 0.3g
100 grams of Peanuts = Source of Fat:
Calories: 567
Protein: 25g
Carbohydrates: 16g
Fats: 49g
Conclusion:
So, remember, nutrition isn't just about counting calories; it's about nourishing your body with the right balance of proteins, carbohydrates, and fats. It's about respecting your body and giving it what it needs to thrive.
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