Get Stronger

by simply Rebalancing Your Diet

Fitness & Muscle

Wanting to achieve a fit & toned body? But don’t know how? The key lies in understanding the body composition and muscle building. Whether you are a seasoned athlete or a beginner, these two nutrients are a game-changer when it comes to fitness and muscles: protein & fiber.

PROTEIN: THE BUILDING BLOCKS OF MUSCLE.

Why Protein?

Dietary Protein isn’t just other nutrient, it’s the primary building block for muscle growth and repair. When you increase your protein intake you directly contribute to better muscle mass, fitness and overall strength. This happens because the proteins you consume are digested and absorbed, acting as structural components that support muscle hypertrophy which means increase in muscle size (1).

The Role of Amino Acids:

Amino acids are the building blocks of protein. They are divided into essential amino acids (EAAs) and non-essential amino acids. EAAs must be obtained from your diet, while non-essential amino acids can be produced by your body. Only the dietary EAAs play a direct role in stimulating muscle protein synthesis, making them vital for anyone looking to build muscle (2). An individual eating varied foods containing vegetables, beans, grains, nuts, and seeds will have no difficulty in obtaining enough protein from regular diet. Appropriate combination of cereals with pulses in the ratio of 3:1 (raw) is the most efficient way to obtain all the nine essential amino acids from a vegan diet. (ICMR 2024)

How Protein works:

Muscle Protein Synthesis: Protein and specific amino acids, particularly leucine, play pivotal roles in muscle protein synthesis. Leucine is known for its powerful ability to stimulate muscle protein synthesis, making it a critical component in the muscle-building process (2).
Structural Components: Digested and absorbed proteins and amino acids become the structural components of your muscles, aiding in hypertrophy (2).
Essential Amino Acids: These are the only amino acids that stimulate muscle protein synthesis, highlighting the importance of consuming a protein-rich diet (4).

How much protein is required for muscle building?

Muscle proteins are in a constant state of turnover which means continuously being broken down and rebuilt. To achieve better fitness and increased muscle mass, it’s essential to consume more protein than what is broken down. This ensures a positive net protein balance, which is crucial for muscle growth (3).

The Recommended Dietary Allowance (RDA) recommends 0.8g/kg body weight for general population. For those who regularly lift weights or train for events like running or cycling, it is recommended to consume 1.2-1.7 grams of protein per kilogram of body weight per day (3).

FIBER: FOR FITNESS & MUSCLE BUILDING

Fiber-rich diets, including fruits, vegetables, and whole grains, play a significant role in preventing age-related decline in skeletal muscle mass. Higher fiber intake is associated with increased Fat-free mass (which includes muscle mass, bone mineral density, total lean mass), which contributes to better glucose control outcomes and reduced relative fat mass (6).

How Fiber contributes to fitness and muscle building:

Improved Glucose Control: Increased fiber intake helps improve glucose storage in skeletal muscle, leading to better overall glucose management.
Decreased Muscle Protein Loss: Adequate dietary fiber decreased insulin resistance and concentration of inflammatory markers – both of which lead to decline in skeletal muscle mass and function.
Better Body Composition: High Dietary fiber is linked to a lower body mass and BMI, decreased total body fat and trunk fat (fat around the waistline) consequently leading to better body composition (characterized by a higher ratio of lean body mass to fat mass) and skeletal muscle strength.

Combining Protein & Fiber for Optimal results:

Combining protein and fiber in your diet ensures balanced nutrition, aiding in muscle repair, growth, and overall fitness while supporting a healthy digestive system.

Conclusion:

When it comes to achieving a fit and toned body along with exercise and resistance training understanding the vital roles of protein and fiber in your diet. These nutrients are not just about muscle building and digestion; they enhance overall health and performance. By incorporating enough protein and fiber into your meals, you can supercharge your fitness routine and reach your muscle-building goals more effectively.

Stay informed and watch how the right nutrition can elevate your fitness journey. Your body will thank you for it!