DEFINITION OF LEAN MUSCLE?

* DESIGNED FOR MUSCLE MAINTENANCE

What do you have to do in order to build muscle or get your muscle to grow? Why do l want to build muscle? All of these are very important questions that you should have the answers to before you commit yourself to a course of action.

In summary, lean muscle is simply muscle mass that isn't of the bulging variety that you've probably seen on bodybuilders. Instead, it is that toned, taut, and well condition muscle that athletes and other sports people have.

Basically, it isn't so much the 'size' that is the focus of lean muscle, but rather the fact it's there and toned to a shape that is generally appealing and very functional.

In fact, the tone and shape of lean muscle sometimes looks more appealing (and less intimidating) than huge rippling muscle of of professional bodybuilding contestants.

* BUILDING LEAN MUSCLES

Building lean muscle generally involves the same process as building any type of muscle. and so as you might expect, weight training is a must. Therefore, the style that you carry out your weight training is going to play an important role in the type of tone that you're going to attain. In other words, technique is important when it comes to building lean muscle, as is diet and supplementation.

* THE BASIC INGREDIENTS

* PROTEIN

After water, protein is the second most abundant nutrient in the human body. Protein is the building block of muscle tissue, it plays a significant role in repairing damage caused by activity. Every single cell, tissue, muscle and bone contains protein, and it is essential for providing bone and muscle strength, endurance and immunity. As enzymes and hormones, proteins perform a wide range of metabolic functions in the body. And, as antibodies, they aid in keeping infections at bay and should be consumed in adequate quantities in your daily diet.

Refined and Isolated proteins deliver the highest nutritional value of any dietary protein available. Not only does supplementary protein have a role to play in recovery and growth, but for many people it offers a convenience factor that makes dietary control possible.

* AMINO ACIDS

The inclusion of amino acids for accelerated muscle recovery is vital. Best described as isolated blocks that make up whole proteins, the importance of amino acids as the precursors of enzymes and neurotransmitters is often underestimated, and since they can be absorbed faster than whole proteins, they are put to better use for muscle tissue recovery, under certain conditions. Although there are more than 200 amino acids, the most well known are the so called 20 proteinogenic amino acids. They are building blocks of complex proteins and therefore crucial for the growth and maintenance of key tissue such as muscle, skin, and hair. The vital 20 proteinogenic amino acids include essential, conditionally essential and non-essential amino acids

The body is able to synthesize the majority of these amino acids however eight of them cannot be built in this way. These must therefore be obtained from the diet.

* NO ESSENTIAL AMINO ACIDS

Our liver produces nearly 80% of the amino acids needed for sustaining life. These amino acids are considered non-essential or dispensable amino acids because our body manufactures them if they are not obtained from our diet.

Alanine

Arginine

Asparagine

Aspartic acid

Cysteine

Glutamic acid

Glutamine

Glycine

Histidine

Proline

Serine

Tyrosine

* ESSENTIAL AMINO ACIDS

The human body is unable to make every amino acid, so a certain number must be supplied by the diet. These are known as the essential or indispensable amino acids. Histidine is essential for children.

Three of the essential amino acids – isoleucine, leucine and valine – are known as branched-chain amino acids (BCAAs) because of the branched structure of their R group. Human beings cannot survive unless these amino acids are present in the diet. They make up one third of muscle protein and can be used directly as fuel by the muscles.

Isoleucine

Leucine

Valine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

* Functions of protein

Protein not only has an important role in building muscle, it also has a wide variety of other roles within the body. The table below highlights some of the most important examples of proteins in the body and the functions they carry out.

Protein Function in the body

A-keratin- Involved in the formation of skin and hair

Collagen - Forms fibrous connective tissue e.g. muscle, bone and cartilage

Myosin - Involved in muscle contraction in thick muscle filaments

Actin - Involved in muscle contraction in thin muscle filaments

Haemoglobin - Transports oxygen around the body in blood

Serum albumen - Transportation of fatty acids in the blood

Antibodies - Protection against foreign substances such as bacteria and viruses

Fibrinogen - Involved in blood clotting

Insulin - A hormone which allows glucose to be used as energy and helps regulate blood sugar levels

Myoglobin - Stores oxygen in muscles

Enzymes - Increase the rate of chemical reactions within the body

Protein deficiency in the diet can have a wide variety of negative effects in the body ranging from impaired immunity to hair loss. Protein deficiency is a serious cause of ill health and death in developing countries where food is generally full of plant fibres, making adequate energy and protein consumption very difficult. However, in developed countries protein deficiency is rare and average intakes normally exceed requirements. The average person requires roughly 0.75g per kg body weight per day, or approximately 10-15% of their total energy intake. The average consumption of protein in the British population is 17% of energy intake and exceeds requirements.

* CREATINE

WHAT IS CREATINE

Creatine is a protein made naturally in the body from three amino acids (glycine, arginine, methionine). It is a compound found naturally in meat, poultry and fish. These foods provide around 4–5 g of creatine for every kg you consume. The body is able to manufacture any additional requirement from the amino acids; arginine, glycine and methionine. Because vegetarians receive no creatine from their diets, their bodies manufacture all they need.

How is it taken?

Creatine can be taken as the supplement creatine monohydrate, or added to other supplements or sports foods such as meal replacement drinks.

* Does it work?

Creatine supplementation typically raises PC stores in the muscle by around 20%. In terms of performance, most - although not - all studies have found that creatine supplements increase your strength (as measured by 1RM), allow you to perform more repetitions (at 70% 1RM) before reaching failure, and enable you to perform more repetitions)( and therefore gain a greater training effect. In terms of muscle growth, studies have also found that creatine supplements promotes muscle hypertrophy and produce significant gains in total body weight, muscle size and muscle mass. For example, researchers at Pennsylvania State University measured a total body weight gain of 1.7kg and muscle mass gain of 1.5kg after seven days of creatine supplementation in a group of 19 weight trainers. After 12 weeks, total weight gain averaged 4.8kg and muscle mass gain averaged 4.3kg.

Weight gain is partly due to increased cell water content and partly due to increased protein content. Creatine draws water to the muscle cells and this increased cell volume becomes an anabolic signal for growth. Protein breakdown is reduced and protein manufacture is increased.

* Who takes it?

Creatine is taken by athletes who want to increase their strength and power. When they take it at the recommended levels, it has ergogenic effects in short duration, high intensity exercises. These include power-based sprint activities such as jumping, throwing and strength or power training. It produces a 5–10% improvement in performance without any harmful side effects.

* How does it benefit strength athletes?

It improves the repetitive performance of muscular strength and short-term power activities

It aids short bursts of muscular performance

It provides greater muscular overload to enhance the effects of training

It helps individuals to sustain maximum effort for longer

Makes it possible to recover faster between repeated, high intensity sets

It may also:

Increase protein manufacture and muscle hypertrophy

Reduce muscle breakdown that usually follows intense training

Help increase lean body mass

* Does it benefit any other athletes?

In addition to being beneficial for strength training, the benefits of creatine are also seen in short duration, high intensity activities such as sprint events and intermittent team sports. Supplementation is known to "load" the muscle with creatine and increase storage of phosphocreatine improving the muscles ability to produce energy during explosive, high-intensity exercise bouts and enhancing the ability to recover from intense exercise. Phosphocreatine may also help to maintain the optimal pH levels within the muscle reducing fatigue.

* Are there health implications to high dosage and long-term use?

In terms of health implication, studies to-date show no adverse effects in healthy adults, but care should be taken and professional advice sought from a health professional if you are working with athletes who have known risks or pre-existing liver of kidney dysfunction.

* Are there any side effects?

Creatine supplementation can result in weight gain of 1–2kg due to increased muscle cell volume resulting from water retention. Creatine in the muscle cells draws in water and so the size of the cell increases. In the longer term, the water retention evens out and any weight gained is probably due to increased lean body mass resulting from increased capacity for longer training.

* RESULTS - DRIVEN CHOICES

* WHAT YOU PUT IN IS : IS WHAT YOU GET OUT

UNDERSTANDING FOOD IS AN IMPORTANT PART OF YOUR BODY TRANSFORMATION JOURNEY.

Your understand of healthy foods and their function is a priority before you start your BODY TRANSFORMATION. This will have a positive impact on your to stick to the food options and will help you to select good food preparation methods.

Nutrition is the process of consuming and absorbing food sufficiently into the system, so that the body can use the necessary raw materials to stimulate growth, improve your energy levels and to enhance recovery. Vitamins and minerals keep your system healthy and enhance optimal functioning.

Your focus should be selecting food groups that are as close to their most natural source. Fresh vegetables (colour and crunch are important factors), low-GI starch options and lean protein sources are valuable allies in the weight-loss process.

Avoid processed food, tinned goods, baked products and confectioneries, take-away's and fried meals. Condiments should also be reviewed with a sceptical mindset as these often harbour hidden calories and sodium which are counterproductive to your goals.

WE ARE WHAT WE EAT

Food is not there to fill you up, but rather to fuel your system. Make sure that you always make wise, healthy choices.

The importance of good nutrition and dietary habits cannot be underestimated. Adequate planning and execution of a well balanced, healthy eating plan will benefit you during the lean muscle building journey. The lean muscle building journey should include a well balanced, low GI, low fat, moderate protein eating plan that supports an excellent dietary balanced, never one food group.

You are a product of your food choices, and part of your BODY TRANSFORMATION process is to self-educate on why you should be eating specific foods, supporting healthy cooking mediums and developing positive relationship with good food choices.

THE IMPORTANCE OF NUTRIENT TIMNG

One of the important components of the lean muscle building is nutrient timing. We have made accustomed to eating three large meals daily. Unfortunately due time constraints on our lifestyles, three have become two large meals per day with the majority of people missing breakfast. This cycle perpetuates weight-gain as it does not support a healthy metabolic rate, nor does it support calorie management in your meal plans. The rule eating 5-6 smaller, well balanced meals per day is an essential component in helping you achieve lasting weight control. You do not necessarily eat more food than normal; you simply spread your calorie intake more effectively throughout the day.

UNDERSTANDING YOUR METABOLIC RATE

Your metabolic rate is the process which your body absorbs, stores and uses energy for survival. You metabolic rate is influenced by many factors of your lifestyle, and many of these factors are under your control. Generally speaking, if you have a slow metabolic rate, you will tend to gain weight easily, storing adding fat mass in the process The metabolic slowing occurs due to a compounded effect of long-term inactivity, poor food choices and irregular eating times. All of these factors are in your control. You can make significant improvements to how your metabolic rate functions by simply increasing your activity levels, selecting food from healthy sources, and eating at regular tie intervals.

You will notice an improved energy level, improved sleep cycle, improved mental state and stress coping ability, as well as increased weight-loss and a potential reduction in the risks associated with obesity, such as diabetes, heart disease and high cholesterol levels.

THE FUNCTION OF NUTRIENTS

CARBOHYDRATES (CHO)

Carbs are broken down into individual glucose, fructose or galactose molecules through the digestion process. Glucose is your body's preferred form of energy as it is rapidly utilised during exercise. If you do not achieve your dietary requirements from carbohydrates, your body can synthesis glucose from your muscle tissue and fat stores. Conversely, if you take excessive quantities of carbohydrates, your body will quickly and efficiently store this energy in the fat cells

PROTEIN

Proteins are broken down into individual amino acids and absorbed into the blood stream. Your system use the available amino acids to build and repair damaged soft and hard tissue. Amino acids are the building blocks of muscle tissue, and you need ensure that you meet your protein intake requirements to support your lean muscle tissue growth. Proteins play a vital role in specific components of your immune system. hormones, nervous system, and organs

FATS

Fats from the correct sources should be included in your diet. Ensure that you include healthy plant fats in your meal plans, including flaxseed oil, canola oil, extra virgin oil, and avocados. Membranes that contain fats surround all the cells of the body, and maintaining good brain, nervous and endocrine health rely on fatty acids being made available through your diet.

UNDERSTANDING CALORIES & KILOJOULES

* UNDERSTANDING THE ENERGY VALUE OF FOOD

Your body needs energy to survive. Your system's energy requirements are mostly met by your daily food intake. Your body has the ability to store energy as fat, and this reserve can be utilised to supply energy to support life.

Your metabolic rate, the amount of energy you expend and basic life requirements determine how much food is required to support and fuel your body. The energy value of food is important, but the source of the calories and your portion control takes priority. The more processed and refined a food option is, the lower the vitamin and mineral value of the food and the higher the Glycaemic Index or fat value tends to be.

WHAT IS THE GLYCEMIC INDEX?

The Glycaemic Index (GI) is a factor of measurement of the effect that a specific carbohydrates source has on your blood sugar level. Processed and refined foods tends to have a drastic effect, elevating blood sugar levels, and increasing the likelihood of fat storage occurring. Unprocessed whole foods tend to have a lower GI level, with a less prominent effect on blood sugar levels, further stimulating an improved metabolic rate.

LOW GI

Most fruits and vegetables, legumes, some whole, intact grains, nuts, fructose, lactose (milk sugar), kidney beans, beetroot, chickpeas, seed loaf, whole rye bread

INTERMEDIATE GI

Whole wheat products, pita bead, basmati or parboiled rice, sucrose, pumpernickel bread and cranberry juice.

HIGH GI

White bread or dough, most white rice, processed breakfast cereals, warm potatoes, very ripe fruit.

HOW DO I MEASURE ENERGY?

The energy value of food is measured by the common universal measurement of Calories and Kilojoules. They really represent two different values for the measurement of the same thing; ENERGY

BOTH ENERGY AND KILOJOULES ARE MEESURED PER GRAM OF FOOD.

1 calorie = 4.2KJ

1g of carbohydrates = 4 calories/17KJ

1g of protein = 4 calories/17KJ

1g of fat = 9 calories/37KJ

1g of alcohol = 7 calories/29KJ

HOW CAN I BEST MANAGE MY ENERGY INTAKE?

You can manage the volume of calories you consume by changing the way you prepare your meals.

Rather opt to steam and grill foods instead of shallow frying and deep frying them. Sauces , dressing, and condiments add large amounts of calories to an otherwise healthy meal, they should be avoided as far as possible.

FOOD GROUPS MAKES RESULTS-DRIVEN CHOICES.

A health approach to eating includes a variety of foods from all five food groups to provide the essential vitamins, minerals, health fats, fibre, protein and carbohydrate needed to support optimal results. You can select healthy choices choices from each food group, making sure that you limit 'empty' calories from highly refined and fatty foods.

EAT FOR VARIETY

A selection of foods from all food groups is important , and making healthy choices within those groups. For optimum nutrition, eat more foods from the lean protein, vegetables, salads greens, fruit and grains group to support your immune system and good health, helping you to the ne lifestyle

GO FOR WHOLE GRAIN, UNPROCESSED CARBOHYDRATES

Starch/grains should form the base of your energy intake, but sources should mainly include lower GI variants such as sweet potato, parboiled rice, seed loaf/rye bread and other whole grains. hole grains contain more nutrients and fibre than processed or refined grains. They support your appetite control while keeping you energised throughout your dietary approach.

FRIUTS

Fruits provide plenty of micronutrients. Aim to take 2 portions daily, and limit the intake of high sugar variants such as grapes, watermelon, bananas and any other very ripe fruit.

EAT VEGETABLES

Vegetables supply vital vitamins, minerals and disease-fighting phytochemicals. Most of these servings should be veggies with low glycaemic load such as capsicum, spinach, and broccoli, although some can come from starchier sources such as carrots and beetroot.

DAIRY

Dairy provides several important nutrients such protein, vitamins and minerals. Dairy products help to improve bone density and strength, as well as adequate nutrient supplies for exercise adaptation.

CHOOSE FOODS WITH HEALTHY FATS

Essential oils get their name because your body is unable to make them itself., so they're an essential part of your diet, crucial to absorb certain vitamins and perform many a bodily function such as forming structural cell material, heat isolation, organ protection and healthy hormone production. Unsaturated fats (plant, nuts, and seed oils). benefit our heart and vascular health.

SELECT LEAN PROTEIN

Protein can come from both plant and animal sources, and it remains an important component of your eating plan. Protein is important for growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes, and other tissues. Without it, you would lack the enzymes and hormones you need for metabolism, digestion and other important processes.

by JABU ELITE PT/NUTRICIUOS JABU