Bodybuilders, trainers, and body gurus will tell you that nutrition is equally important for building muscles as physical activity. More than 50% of bodybuilding is nutrition, while the rest is physical activity. People think they can build muscles only by going to the gym or doing some heavy exercise while neglecting their food. But it is not valid. It would be best if you found the right combination of nutrition and physical activity to build muscles or lean body mass.
If you search the literature about bodybuilding, you will find that most of the data is concerned with nutrition and dietary facts, while a minimal amount of information is on different bodybuilding techniques. This indicates the importance of nutrition for building muscles.
You have to train your body with physical activity to enhance its strength. Still, you also must provide your body with the proper nutrition to cope with the new level of activity effectively. High protein diets are essential for building muscles, but fats and carbohydrates are equally important. Focusing on consuming more calories than you burn through physical activity would be best. Below is a list of foods that will help you build muscle during your training:
Proteins are made up of monomers called amino acids which are the building blocks of muscles. The daily recommended protein intake is less than half a gram per pound of body weight, but for athletes, bodybuilders and weightlifters, it is 2 grams per pound. Beginners should eat 1.5 grams of protein per pound of body weight daily for the first months because, during this period, your body responds mainly to the training. For example, if you are a person of 180 pounds, you have to eat 270 grams of proteins per day initially and then not less than 180 grams per day for the rest of the time.
You can get protein from lean animal proteins such as chicken, beef, eggs, fish, Turkey, and dairy. These foods are rich in protein, providing your body with every essential amino acid required for building muscles.
Eggs are rich in high-quality proteins, fats, Vitamin B, and choline. Eggs are also rich in amino acids that are particularly important for muscle building. At the same time, vitamin B is essential for other body functions like energy production.
Fish, including salmon, are excellent for muscle gain and overall health. Fish are a rich source of Omega 3 fatty acids and essential B vitamins.
Beef is also rich in high-quality protein and minerals. Studies have shown that consuming lean red meat is associated with muscle gain during training.
Turkey breast is another source of high-quality protein, as a three-ounce serving of Turkey breast provides 26 grams of pure protein. Like other protein foods, turkey breast is also rich in vitamin B called niacin which is essential for fat and carbohydrate processing. The optimum amount of vitamin B is also necessary for muscle gain over time because it provides energy for muscle-building exercises.
Proteins are the primary nutrient for muscle building, and carbohydrates are second. Try to eat three grams of carbohydrates per pound of body weight daily. Excess carbohydrates are stored as glycogen in your muscles and will keep your muscles full and fueled during exercise.
A 180-pound person will have to eat up to 540 grams of carbohydrates daily for muscle building. Try to eat slow-digesting carbohydrates like oatmeal, sweet potatoes, fruits, vegetables, and whole grains.
Brown rice is also a healthy source of carbohydrates. Try to eat brown rice or quinoa before exercise to have enough fuel for physical activity. Enough energy will allow you to exercise harder, thus stimulating muscle growth.
Quinoa contains 40 grams of carbohydrates per cup, along with magnesium, Phosphorus, fiber, and proteins. Magnesium is an essential mineral for muscles and nerves.
Try to eat fruits and vegetables with every meal as they are not only necessary for muscle building as they provide you with carbohydrates but are also crucial for overall health.
Just like proteins and carbohydrates, fats are an equally essential nutrient for muscle building. About 20% to 30 of your daily calories should consist of fats. Generally, it is advised that people who have a sedentary lifestyle should eliminate saturated fats from their diet. But high saturated fat diets maintain testosterone levels better than low-fat diets, and we all know that optimal levels of testosterone are essential for muscle mass and strength. Steak and ground beef provide you with high-quality proteins along with saturated fats. Other foods include olive oil, peanut butter, mixed nuts, fatty fish, flax seed, and walnuts are also good sources of polyunsaturated fats and Omega 3 fatty acids.
In addition to eating the proper amount of carbohydrates, fats, and proteins, there are some other things that you should also consider.
For muscle building, you should be in a positive balance, consuming more calories than you spend. If you are not in a positive balance, your body will not support your muscles because it has to use those calories for energy production and survival.
To stay in a positive calorie balance, you must eat every 2 to 3 hours, ensuring a steady supply of carbohydrates and proteins for muscle growth. Try to keep the size of each meal equal because if you eat more during lunch or breakfast, you are less likely to eat after 2 or 3 hours, and this will not help you in muscle building; instead, it will only make you unhealthy. Try to eat six meals per day with a maximum of 8 meals depending on your need.
You can also use powder protein supplements pre- or post-workout. Usually, it is recommended to avoid processed foods, but at times protein shakes are a better option as they will not only keep you energized but also give you a head start on muscle recovery. Because during extensive exercises, some of your muscles may break or undergo injury, so in that case, you will have an extra supply of amino acids in the form of a protein shake to repair that damaged muscle.
We here at HealthCodes DNA will help you understand your unique genetic makeup because the effect that different weight loss plans will have on you depends on your genetic makeup. Following a diet that best suits your unique DNA will help your weight gain journey. Our DNA test kits will help you understand your genetic makeup. Before buying our products, click here to learn more about them.
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The following are our core privacy principles:
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Web Behavior Information. We and our third-party partners use cookies and similar technologies (such as web beacons, tags, scripts and device identifiers) to help us recognize you, customize and improve your experience, provide security, analyze usage of our Services (such as to analyze your interactions with the results, reports, and other features of the Service), gather demographic information about our user base, to offer our products and services to you, to monitor the success of marketing programs, and to serve targeted advertising on our site and on other sites around the Internet. We and our third-party partners do not use your sensitive information, such as Genetic Information and Self-Reported Information for targeted advertising. We may receive reports based on the use of these technologies by these companies on an individual as well as aggregated basis. Users can control the use of cookies at the individual browser level. If you reject cookies, you may still use our site, but your ability to use some features or areas of our site may be limited.
As is true of most websites, we gather certain information automatically and store it in log files. This information may include internet protocol (IP) addresses, browser type, internet service provider (ISP), referring/exit pages, operating system, date/time stamp, and/or clickstream data. We may combine this automatically collected log information with other information we collect about you, such as your user profile ID or order number. We do this to improve services we offer you, and to improve marketing, analytics, and site functionality.
When you access our Service by or through a mobile device, we may receive or collect and store a unique identification numbers associated with your device or our mobile application (including, for example, a UDID, Unique ID for Advertisers (“IDFA”), Google Ad ID, or Windows Advertising ID), mobile carrier, device type, model and manufacturer, mobile device operating system brand and model, phone number, and, depending on your mobile device settings, your geographical location data, including GPS coordinates (e.g. latitude and/or longitude) or similar information regarding the location of your mobile device.
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We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.
HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.
We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:
You may be able to opt-in, opt-out or otherwise adjust your preferences of having your information used for certain of these activities. Please see below to learn more.
We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.
You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies. HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.
Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:
Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.
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When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.
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Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.
NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).
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You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.
In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.
If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.
HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.
Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.
Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.
In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.
HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.
HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.
Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.
If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.
