Mother Nature Knows Best – Building Muscle The Natural Way
By following a strict training routine and a good food plan
the average man can expected to gain around 30 - 50lbs of muscle in
their lifetime and women 15-25lbs. Individual gains will vary from
person to person but gains within these ranges are achievable without
risking yourself to the known physical and mental health side effects of synthetic drugs like anabolic steroids. You can get all the essential macronutrients of protein, carbohydrates and fats from natural food sources and replace body damaging processed foods that contain harmful trans fats by increasing your consumption of whole foods.
Why we need balanced macronutrients
A macro nutrient is any of the nutritional components of your diet that is required in relatively substantial amounts. In order for the body to function properly, repair itself and remain healthy it requires the goodness that macronutrients and micronutrients deliver.
Macronutrients
provide the building blocks and energy required by the body to function
and are provided by proteins, carbohydrates and fats. Micronutrients –
vitamins and minerals – help the body to fight disease. The body does
not produce all the micronutrients required to maintain good health but,
fruits and vegetables can provide them.
Proteins: the building blocks
Protein
is one of the three macronutrients required by the body. They are the
building blocks of life and protein can be found in every cell of the
human body. They are responsible for growth and repair and maintenance
of good health. We get approximately 10-15% of our dietary energy from protein.
Natural
whole foods provide all the protein we need. Protein rich foods
includes eggs with a large containing 6 grams of protein; almonds are
high in protein and packed with essential micronutrients such as vitamin
E and Magnesium; a cup of cottage cheese (226 g) contains 27 grams of
protein and 3oz of lean beef contains 22 grams of protein. One enjoyable
way of getting your daily protein intake is a natural, protein packed shake that you can take before or after a workout.
Carbohydrates: the fuel provider
Carbohydrates
provides the body with the fuel required to obtain lean mass, and it is
better to eat foods that provide complex carbohydrates found in fruits
and vegetables. Complex carbohydrates can be obtained from fruits,
vegetables, legumes, whole wheat, brown rice, and quinoa. For example,
100gms of Kale provides 9gms of carbohydrates whilst quinoa is an
ancient Inca grain packed with both protein and carbohydrates that is
also gluten free.
Fats: not all fats are bad
Dietary
fats are important for maintaining healthy hormone levels in the body.
Foods rich in “good fats” like polyunsaturated and monounsaturated are
foods like olive oil, avocado and various seeds and nuts like Flax seeds
and chia seeds that are rich in omega-3 fatty acid. For example, 100g
of flax seeds contains 29g of Polyunsaturated fats.
Mother
nature provides an abundance of whole foods that meet your dietary
needs to build a healthy lean body. You can track and monitor your food
and exercise to help keep you on schedule, and with a good exercise plan
you can achieve the physique you desire.
Article by Jennifer Dawson
