Importance of nutrition in developing strength and muscle mass

Muscle atrophy is a morphological and functional degeneration of muscles, caused by eating or sleep disorders. Decreased muscle mass means muscle atrophy accompanied by functional disorders.

Over-training causes muscle atrophy

Over-training can cause thinning of muscle fibers, Brazilian researchers have discovered at the University of São Paulo. Scientists conducted a study on mice to find out, among other things, that strength training with insufficient recovery modifies the type and size of muscle fibers. In the study, mice were divided into two groups – one control sedentary and the other active mice. Active group rats were subjected to high intensity exercise for 5 days per week for 12 weeks. They were forced to jump into the water and to carry weight of increasingly larger percentage of their body weight reported. Researchers found at the end of the study that both groups showed an increase in body weight, but lower in active rats.

Autopsies have shown, however, two features of over-trained rats:
– Muscle atrophy.
– Transformation of slow contraction fibers with fast contraction fibers.
Therefore, the maximum of bodybuilding – No pain, no gain – it is still valid, but with training in excess, without recovery, you can lose everything you gained.

Nutrition for muscle

Fats and carbohydrates are the main energy resources. Some of minerals (calcium, phosphorus, potassium, iron, and sodium) play a plastic role, as fats.
Vitamins, mineral water and some salts (compounds of copper, cobalt, iodine) have catalytic function by interfering with the assimilation and non assimilation processes.
Varied and complex diet is required because some nutrients cannot metabolize without other nutrients catalysis. The body spends a lot of energy assessed in calories that varies depending on the volume and intensity of exercise. Energy consumption should be recovered through proper nutrition, to provide calories and plastic chemicals essential in recovery processes, tissue repair and for children and youth growth processes.

* Milk is a food almost completely. Has a high coefficient of digestive utilization (90% -96%).
* Yogurt has about the same nutritional value as milk, but contains more vitamins B12, B15 and is more easily digestible. Facilitates the use of calcium and participate in the regulation of intestinal fermentation processes.
* Cheese has high protein content and ensures the smooth functioning of the liver, more solicited by muscular effort.
* Beef stimulates muscle growth.
* Fish has a high degree of proteins, is easy to digest; is rich in phosphorus, sulfur, iron, iodine, and vitamins A and B.
* Eggs provide high biological value protein, quality fats, some vitamins (A, B2, B6, B12, D, and E) and minerals (phosphorus, iron, potassium, calcium). Minerals as vitamins are generally concentrated in the yolk. It is recommended that eggs be eaten boiled.
* Black bread is preferable to white, being rich in vitamins (B1, B2, B6, and PP) and minerals. It is recommended to be eaten fried.
* Dried vegetables are recommended when working volume and muscle strength must to be high.
* Fresh fruits and vegetables are prime sources of vitamin C, carbohydrates and minerals. Due to the fibrous material normalizes bowel function.
* Mushrooms have equal nutritional value as meat, also contain the largest amounts of vitamins B1, B2, C, A and D.
* Dried fruits are an important source of protein. Fresh and dry fruits, especially raisins, figs, dates, can successfully replace the intake of refined sugar and sweets.
* Honey is easily absorbed and has laxative properties. Body provides various vitamins, amino acids, minerals, among which a very necessary – potassium. Honey is an ideal substitute of refined sugar, as indicated during operation for proper muscle mass and strength.

Calivita natural supplements beneficial in muscle atrophy

– Natural Noni syrup offers a wide range of benefits for humans. Noni Liquid has antioxidant and nutritional properties, providing those who consume it the feeling of well and also energy and power.

– Antioxidants such as Coenzyme Q10, vitamin A, E and selenium, have muscle stimulation properties and present beneficial actions to the brain; stimulate metabolism and offers cellular energy. Regular use of this supplement helps improving general health.

– Complex of essential amino acids and vitamins from royal jelly Bee Power is a real health benefit, because it improves the general condition of the body, helps to regenerate the body, strengthen the nervous system, helps heal damage, and provides extra energy, resistance and power for the entire human body.

Stefania write blog articles for RetetaNaturista where you can find more details about Atrofie musculara and natural products from Calivita that can help you with this problem.

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