The human body constantly renews itself. About 300-600 grams of muscle protein per day is broken down and resynthesized. The foods we consume stimulate muscle protein synthesis. For this reason, those who do regular sports, especially those who work on bodybuilding, should pay extra attention to the foods they consume. We all have certain muscle mass anyway. But we all want these muscles to be more visible. That depends on the fat ratio in our body. The lower the fat percentage, the more pronounced the muscles.
So, does fat turn into muscle?
Fat and muscle are different cells. That is, fat cells do not turn into muscle cells. The simplest logic is actually this; When you gain weight, fat cells expand, and when you lose weight, they shrink. Thanks to the training you do, your muscle mass develops. However, in order for the training to increase your muscle mass, it should continue with nutrition and sleep patterns.
Want to gain lean muscle mass?
Then you should know that; Having lean muscle mass takes time and patience. I have to say you have a long road ahead of you. However, some of the suggestions I will give you while shortening this path will make your job much easier.
1- Don’t Exaggerate the Calorie Difference
Your muscle tissues synthesize much slower than you think. On average, a man can synthesize between 100 grams and 200 grams of muscle per week, while women can synthesize between 50 grams and 100 grams per week. Of course, these are not large amounts. Therefore, taking in excess calories will not work for you. It is enough to keep your calorie surplus at 200-400 levels. It is useful to do this calculation well, as more than this can come back to you as oil.
2- Make Small Calorie Restrictions
Calorie restrictions are very effective for burning the fat you get in your body, especially in bulk periods. You can restrict calories once every 2 or 6 weeks. When you restrict calories, you will benefit from fat-burning hormones such as leptin and T3.
3- Don’t Say The Sunk Fish Goes Sideways
Each day may not hold the other. Sometimes we can get too much fat in one meal. But to continue this and turn the situation into a feast can destroy a lean body. Because as you eat, there is no end to it, and there is a desire to eat more. Overeating and continuing it may return you 4-5 kilograms after a few days. According to research, sunken fish causes a sense of guilt, which in turn promotes depression and binge eating attacks.
4- Keep Alcohol Use To A Minimum
Heavy alcohol consumption greatly increases the risk of obesity by forming fat accumulation around the waist. in a measured way; so you can have two glasses of alcohol a week, but of course it is best not to drink alcohol at all. Remember, high alcohol intake slows muscle growth and allows fat to be stored. Moreover, this storage also increases with the amount of alcohol consumed. Alcohol has about 7 calories per gram, and in most alcoholic beverages, some of the calories come from sugar. Afterwards, it creates a thirst effect in your body and creates a loss of strength. Weakness; means less mass you move, and reduced mass means lower muscle growth.
5- Use Creatine
Creatine is one of the most effective and reliable nutritional supplements for increasing muscle volume and strength. By being stored in the muscles, it provides an energy buffer during intense exercise. It should be used for 2 weeks, with 5 grams between 8 or 12 weeks. Keratin increases water retention between cells in the muscles. Therefore, it brings strength gain and muscle development. In some studies; When evaluating muscle mass, a greater increase in the amount of lean mass is observed when keratin is taken with the training. Another study has concluded that there is an increase in the mineral content in the bone.
6- Take Carbs Close to Your Workout
Before and after training are the best times to consume carbohydrates. Carbs consumed before exercise provide the energy you need during training and thus increase endurance. A meal in which protein and carbohydrates are balanced within 20 minutes of the end of the workout will shorten the recovery process of the muscles. It also increases insulin sensitivity.
How many carbohydrates should athletes take?
In a study conducted; A diet in which 40% of the total energy is met from carbohydrates is applied to a group of athletes who train intensely. Then the carbohydrate content of the diet of the same group is increased to 70%. And it is observed that; While the carbohydrate content is around 40%, there is a decrease in muscle glycogen day by day. When the carbohydrate content is increased to 70%, almost all of the glycogen stores are filled. As a result, it is very important to ensure saturation in muscle glycogen stores and it has been proven that carbohydrate loads are beneficial for this.
Don’t forget the carbohydrates! Complex carbohydrates should be preferred.
Nutritional Advice to Increase Muscle Mass
As I mentioned above, if you want to reach your goal while doing sports, you must eat right. Now let’s take a look at some tips on eating right while exercising.
Calorie intake: Calorie intake is very important for building muscle mass. You should know that; The first priority of our body is to maintain the energy flow by protecting the fat mass. The second priority is our muscle mass. This means that there must be sufficient energy intake to increase your muscle mass. If there is an energy restriction, your body will leave the job of building muscle mass to the next stage.
Oil intake: Carbohydrates and fats are the biggest fuel sources. The role of protein is smaller and comes in third. When carbohydrate stores are depleted, fats begin to be used as an energy source. Research shows that; In medium intensity exercises, 80% of the energy deficit is met from fat. For this reason, if the daily fat intake in athletes falls below 20%, the immune system is also adversely affected. However, I must warn you here, the same studies also state that the energy that athletes get from daily fat should not exceed 30% of the total energy.
Carbohydrate intake: What you need to know; Consuming carbohydrates other than before and after training will not benefit you. Carbohydrates are very important before and after training in terms of meeting the energy need quickly. If there is no situation to meet the energy needs quickly, it will be very useful to turn to healthy fat groups instead of carbohydrates.
Protein intake: The main function of proteins in the human body is cell construction and repair. In addition, they are used for energy production in cases of long-term hunger, when there is no carbohydrate and fat to be burned in the environment. The daily protein requirement of normal individuals is between 60-75 grams. In other words, the protein group should constitute 240-300 calories of the daily calorie intake. However, the protein requirement of athletes is higher than normal individuals. Because 5% to 15% of the fuel used during exercise comes from proteins. While aiming to increase muscle mass, it should not be forgotten that protein taken at the right time is as effective as sufficient protein.
When you consume a protein-rich meal, the level of protein synthesis reaches its highest levels within 2-3 hours and remains at this level for more than five hours.
Beware of! It is wrong to think that the more protein you eat, the more muscle mass you will have. Excess protein intake is nothing but an extra caloric load. So, you should aim for adequate protein intake, not too much. What we want is the quality of the proteins taken into the body.
Protein intake is calculated as a maximum of 1.8 grams per kilo for men who exercise and a maximum of 1.6 grams per kilo for women who exercise.
If we look at the recommended foods for protein intake, these are; Such as fish, eggs, red meat, turkey, lentils and beans, curd cheese.
Combined intake of carbohydrates and protein: According to studies, if you take carbohydrates and protein together in snacks or main meals before exercise, the breakdown due to exercise decreases. In addition, recovery is accelerated and protein breakdown is reduced.
Most important of all; big attention here! By increasing the release of growth hormone, it provides an increase in lean tissue mass.
Consuming the right vitamins and minerals: Vitamin and mineral balance is important for the body to get used to the pace of exercise and for the formation of new tissue. It is also recommended for use to maintain health, increase lean muscle mass, reduce body fat, and improve disability. Of course, your priority should be to eliminate the deficiency from natural foods instead of ready-made supplements.
Remember! No artificial supplement can replace the real thing!
Some vitamins and minerals are more important for bodybuilding. For example, Vitamin D, Vitamin E, Vitamin B12, Calcium, iron, zinc and magnesium.
What about nutritional supplements?
nutritional supplements; It has been prepared for needs such as meeting calorie needs, losing weight or losing weight and increasing performance. These supplements are energy bars, meal replacement protein powders, or other instant powdered beverages. This result was conducted on 654 nutritional supplements marketed for muscle building purposes.
Avoid foods that negatively affect your hormones:
Especially; soy and soy-containing foods, mass-produced chickens, excessive carbohydrate drinks with a fattening effect, sweets and other foods, alcohols
Avoid junk food as much as possible: If you have the occasional need to consume a batch of food, be sure to keep it to a minimum. But your main goal is to make room for quality carbohydrates in these processes and forget about the others.
Is a ketogenic diet applied to build muscle fast?
You know that the ketogenic diet; It is a low-carb and high-fat diet. If you need to know the most basic logic, it is to activate the fat burning mechanisms. Now let’s take the ketogenic diet part by part;
What is ketone?
There is no glycogen, known as the storage form of carbohydrates, in the liver. For this reason, the liver uses the available fats and the resulting energy molecule is called ketone. Ketones are used not only by the liver but also by the brain. This is the biggest plus of the ketogenic diet. You ask why? Because the brain spends a lot of energy and uses glucose as an energy source, that is, it cannot use fats directly. In order for the brain to use fats, those fats must be converted into ketone names in the liver.
So what is the nutrition like on the ketogenic diet?
Carbohydrate consumption should be determined between 5 and 10% of daily calories. Protein intake, on the other hand, should be planned in such a way that it does not exceed 1 gram per kilogram, taking into account body weight. Even at the beginning, this ratio should be kept at 0.7-0.8 grams. All remaining calorie deficit should be met from healthy fat groups.
What is keto-flu?
We can say that it is a short-term period that shows symptoms such as headache, fatigue, nausea and tension. Because it happens in a period of 1 week to 10 days. These symptoms then disappear as if they never existed.
How do you know if the ketogenic diet is working?
The success of the ketogenic diet is determined by measuring the level of ketosis and is usually measured by urine ketone bars.
What does science say about the ketogenic diet and exercise?
According to studies, it is said that there is no harm in doing sports while on a ketogenic diet, but it is reported that light-paced exercises are more suitable for this process.
According to another study; It is stated that the ketogenic diet is not very suitable for endurance performance.
According to another study; It is reported that the ketogenic diet, which is suitable for fat burning, is not suitable for increasing muscle mass.
According to another similar study; It is said that it can reduce performance and cause negative effects by causing excessive accumulation of ketone names.
In summary:More work should be done.