Food and muscle growth

Muscles are not. I repeat. ARE NOT. Built in the gym. During resistance training and taking our muscles to an overload point our  muscles then microscopically tear. The recovery process afterwards is where muscle growth actually occurs. However this cant efficiently take place without one fundamental aspect. Good nutrition. It would be like trying to run our car without adding new tyres, fuel, oil etc etc. eventually the car breaks down. However if you fuel your vehicle and service it regularly then that vehicle will run more efficiently.

So on the basis of that it is vital that we consume the correct balance of food for efficient function.

Our nutritional structure should consist of the following

Carbohydrates

Carbohydrates are easily metabolized and used as the bodies main fuel source. When the body uses carbohydrates for energy, it can use other macronutrients for other jobs, like tissue growth and repair.  Our brain, kidneys, muscles and heart all need carbohydrates to function properly. Carbohydrates are primarily found in starchy foods, like grains and potatoes. Other foods like vegetables, beans, nuts, seeds, and cottage cheese contain carbohydrates, but in lesser amounts. Carbohydrates can be simple or complex, which refers to their chemical structure. Simple carbohydrates taste very sweet (like fruit sugar), while complex carbohydrates taste savory (like starch in potatoes). .

CARBOHYDRATES. PROVIDES 4 KCAL PER GRAM

Proteins

Proteins are used to produce new tissues for growth and tissue repair, and regulate and maintain body functions. Enzymes used for digestion, protection, and immunity are made of protein, and essential hormones used for body regulation require protein. Finally, proteins may be used as a source of energy when carbohydrates are not available.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables .

PROTEIN PROVIDES 4 KCAL PER GRAM

Fat

Fats are also a Secondary high-density energy source and help us absorb fat-soluble vitamins. In addition, lipids cushion organs and insulate the body. Finally, they provide raw materials for vitamin D and hormones, as well as give taste, consistency, and stability to foods and make us feel full after eating.

Fats are found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products, and salad dressings. There are three main types of fat: saturated fat, unsaturated fat, and trans fats.

FAT PROVIDES 9 KCAL PER GRAM

To get the best results there are 3 components that are needed for best results. Good exercise, Good food, and good rest.  Without good training you wont grow, Without good nutrition you wont grow wand without good rest/recovery. Cut corners on any of these aspects and you will  hinder results.