Gym Muscle

Now a days, building a muscle and maintaining it is harder as we age. Most of the muscles are start losing with the percentage of 3 to 8 around the age of 30. Losing of muscles is due to the lower level of testosterone and estrogen in men and women because these both hormones will help you to build muscle.

Strength Training and Health

Strength training and health is an important part of the fitness equation. Both men and women should be involved or take a part in muscle strengthening activities that covered the most major muscle parts like hips, chest, shoulders and arms etc. done at least two times each week. Lifting weights, doing push-ups, sit ups, pull ups and using of resistance bands are an example’s which are included in strength training.

Protein and Muscle Building

When you are doing exercise for building a muscle, protein should construct 10 to 35 percent of total average of calories for adults. Research shows that there is no benefit of eating more protein then the given amount and it can be harmful for the body. For building a new muscle requires a lot less amount of protein.

Protein levels of common foods:

• 3 ounces skinless, baked chicken = 26 grams
• 3 ounces of lean ground beef = 22 grams
• 3 ounces grilled salmon = 21 grams 
•  ½ cup low-fat cottage cheese = 14 grams
• 1 cup plain low-fat yogurt = 12 grams
• ½ cup cooked lentils = 9 grams
• 3 ounces firm tofu = 9 grams
• 2 tablespoons peanut butter = 8 grams
• 1 cup cooked quinoa = 8 grams
• 1 cup low-fat milk = 8 grams
• ½ cup cooked black beans = 7 grams
• 1 large egg = 6 grams

Carbohydrates and Muscle Building

Carbohydrates are an important part of foods for fueling your muscles according to there requirement. Men and women who are doing strength training at least two time a weed need half of their calories from carbohydrate per day. That’s doesn’t mean that you should be depending on pizza and bagels. Eating good quality carbohydrates that are low in fat, such as whole-grain breads and cereals for the best strength-training boost. Milk with low fat, yogurt, fruits and vegetables also are good options and provide some carbohydrates in our diet.