Can I increase my muscle mass with my diet?
In order to answer the question that concerns young and old, men and women, athletes and non-athletes, we must first make a brief reference to the physiology of skeletal muscle, in order to create for the reader the cognitive background, so that he or she can understand the processes that achieve the increase in muscle mass. The prevailing view is that muscles, as a building material, need proteins to be built. Muscle proteins are essentially structures that are created from a sequence of amino acids. At first glance, it is clear that for the development of muscle tissue, the dieter must consume foods rich in proteins. This is of course not true in reality because proteins are simply building materials, it is like saying that bricks and cement build an apartment building, while in practice, in order to implement a building, in addition to the raw materials, there must also be the appropriate background such as the plot, workers, engineers, contractors and so on. Therefore, to increase muscle mass, neuromuscular adaptations must first be made, which will stimulate the secretion of androgens – anabolics (testosterone) and in cooperation with dietary protein we will have a similar result. It is worth noting that an important factor is the genetic predisposition of each person, which largely determines the protein synthesis of muscle cells. In conclusion, we would say that for optimal results it is necessary to design a protocol – program that coordinates the triptych: Nutrition – Training – Rest
Is it necessary to have a specialized nutrition plan?
For optimal results, a protocol should clearly be designed that will ensure the satisfaction of energy needs in a way that will provide (per case) the percentage coverage of proteins, carbohydrates, fats and fluids (electrolytes).
How much protein do I need? Are Nutritional Supplements Necessary?
There is a belief that protein is the best source for building muscle, while in reality protein alone does not provide any benefit, unless combined with appropriate stimulus (resistance training), stimulation and secretion of testosterone and adequacy of glycogen stores in the muscles and liver. In Western countries, including Greece, the daily protein consumption amounts to 1-1.8gr PRO/Kg Body Weight per day, an intake that exceeds even the needs of a high-level weightlifter. Therefore, the use of such preparations is considered pointless.
What are carbohydrates for?
There is a deep-rooted belief that after training, one should avoid carbohydrates and encourage the intake of “clean” protein to rebuild damaged muscles. In fact, carbohydrates are the main fuel for energy production, the form in which they are stored is liver and muscle glycogen. An average man, moderately trained, can store about 0.5 kg of glycogen. If for some reason we do not recharge the stores (liver, muscles), then the body breaks down our muscle cells to regenerate glucose, a process known as proteolysis. For this reason, the recovery meal should include carbohydrates and proteins in a 3:1 or 4:1 ratio to avoid muscle breakdown, and not taking pure protein supplements after training as is commonly believed.
