NUTRITION

Nutrition is a key component of physical performance and transformation, the adage goes ‘’you cannot out exercise a poor diet’’ and not a truer word has been spoken. Correct nutrition will go hand in hand with exercise in empowering you to fulfill your physique goals. Whilst nutrition can be complicated, we at monster muscle aim to simplify this difficult area. Below are some of the key components to a good diet.

Energy balance
This is the corner stone of an effective diet plan, whether you want to gain muscle or lose fat – correct energy balance is critical. Energy is measured in kilocalories which we obtain from nutritients in food. Consume more calories than you burn in a day and you will gain weight. Conversely expend more than you consume and you will lose weight. Whilst this simple rule applies to everyone, physical transformation is not as simple as the nutrients you obtain your calories from will dictate where the weight loss or gain comes from and can long term tip factors on either side of the energy balance equation which might accelerate or impede your physical changes.

Carbohydrates
Carbohydrates provide the body with a quick fuel for high intensity exercise and storage of them can aid in filling out a muscle. Considering this correct carbohydrate consumption can both accelerate your gym progress and impact the way you look. Carbohydrate containing foods typically also provide essential nutrients are often packed with fibre which can aid digestion and provide a positive effect on satiety.
Carbohydrates can be classified as two types – starchy types such as wholemeal bread, pasta, rice and potatoes as well as sugars such as glucose, table sugar, fruits and honey. The rate at which the food increases sugar levels within the body is measured by either glycemic index or glycemic load.

Proteins
Protein containing foods provide the body with amino acids which are the building blocks to muscle and other tissue as well as essential enzymes and hormones.
Protein typically comes from whats claified as complete sources such as meats, fish, eggs and diary as well as none complete sources such as nuts, grains, legume and other vegetable sources. The complete spectrum and amounts of amino acids required can be obtained from eating a wide variety of food sources.

Fats
Fats can be essential to the body to aid in production of hormones and provide the major components of most cells. Fats can be classified as either saturated, monounsaturated or polyunsaturated depending upon their chemical structure and degree of hydrogen bonding. Fats can obtained fro direct sources like oils or contained within foods.
Typically an even balance of saturated, monounsaturated and polyunsaturated are desired in a balanced diet

Water
Water makes up the greatest component of the body, especially muscle. Full hydration is required for optimal concentration,performance and etabolism. Fluids can be obtained from a variety of sources and not just plain water. An ideal amount of fluid is onewhich will cause frqunet urination of clear or light colouration.

Vitamins and minerals
Vitamins and minerals are required for a variety of processes within the body – whilst the major ones are roughly nderstood there are still hundreds of smaller substances such as flavonoids, caretnoids and other phytochemicals which are vital for health and performance. Considern this its advised that a wide range of fruits and vegetablkes are consumed ona regular basis to ensure consumption of needed essential substances.