Bangkok--1 Jul--Francom Asia
The health and wellness trend in Thailand has been gaining in popularity over the last few years, as Thais seem to appreciate the benefits and joys of staying fit and active. It is now easy to find health food shops and fitness centers around the city. People spend more time on indoor exercises and body training courses. On top of that, Thai men and women are increasingly participating in weight training programs in gyms and fitness centers to build muscle mass, in their quest for the beautiful body - as well as to perform better in sports such as Muay Thai, running and swimming.
Building muscle mass is not only about looking better. It also brings significant health benefits, as explained by Dr. Jonathan Yarom, a sports physician and medical director for Medix, a center for sports medicine at the Tel Aviv Olympic Complex, and a member of the Herbalife Nutrition Advisory Board (NAB). During his recent visit to Thailand for Herbalife's 3rd Asia Pacific Wellness Tour, he gave a fascinating talk on an update of Global Nutrition Philosophy which highlighted healthy muscles as one of the elements for optimal health. Dr. Yarom enlightened us with eight valid reasons why building muscle is good for you.
Boosts metabolism - the more muscle cells grow, the more calories your body will burn naturally
Increases athletic endurance and ability – aside from remaining active for a longer period of time, physical strains are easier to cope with while risks of injury due to overexertion are reduced
Increases stamina - bigger muscles mean you become stronger, and your strength reserves are growing.
Relieves stress – aside from being able to lift heavier weights, muscles also help when you are stressed. Your body and mind function for longer periods, coupled with the release of endorphins that combat stress and improve your mood.
Reduces risks of serious diseases - Diabetes, coronary heart disease, high blood pressure and stroke risks are lowered, as glucose and insulin levels are optimized.
Better nutrient ingestion – your body handles the nutrients it takes in more efficiently, thereby decreasing the accumulation of fat.
Stronger bones and joints – Strong muscles support your joints so they don't get overworked or too strained. Muscle strengthening exercises will support your bones and decrease the risk of falls and broken bones.
Improves posture - having a toned and well-conditioned body boosts self-confidence and self-assurance, affecting all social interactions.
While it's easy to read and think about the wonders of muscle building, in practice it takes hard work - and a lot of it. Fitness regimes with a strong emphasis on 'weight training' are of course essential. However, these must be coupled with 'good nutrition'.
Dr. Yarom shares, "Perhaps the first thing to note about nutrition for muscle building is: Don't be alarmed - you don't have to abandon your favorite foods. However, you should monitor what you drink, and know something about how macronutrients like protein or carbohydrate influence your health, and their role in sports nutrition."
Macronutrients are needed to stay healthy
Research by Nutrition Australia has helped determine how macronutrients (carbohydrate, fat, and protein) help impact the body.
Carbohydrates - Carbohydrates are the chief fuel during strenuous exercise. Key sources include rice, noodles, bread and vegetables. They are stored in muscle and the liver as glycogen (sugar), and used during continuous and strenuous activities.
Recommended carbohydrate intake: 45-55% of total energy intake
Fat - Fat serves as the prime fuel source for low intensity exercise. Foods with "healthy fats" include fish, dairy, lean meat, and avocados.
Recommended fat intake: 20-35% of total energy intake
Protein - Protein is vital for developing bones and muscle. When muscle fibers are loaded through exercise, they respond by taking in more amino acids, the building blocks of proteins, and increase in size, a process known as muscle hypertrophy. This leads to muscle-building athletes requiring around twice as much protein as most people. Good sources of protein include chicken, beef, fish, eggs, dairy, and nuts.
Recommended protein intake: 1.6-1.7grams per kilogram of body weight
Dr. Yarom also talked about food supplements to help ensure that you maximize the impact of nutrition on building muscle mass. There are excellent performance nutrition lines available in the market that focus on empowering athletes - helping them train, recover and perform with optimal nutritional support. Moreover, they can help you save time for preparing meals that meet accurate requirements.
Once you have nutrition properly planned, here are additional tips shared by Dr. Yarom for optimal muscle building:
Set goals - so you can reach milestones and achievements; monitor your progress
Eat well – ensure a balance of healthy nutrients; try to minimize unhealthy saturated fat, added salt and sugar
Hydrate - drink adequate water as you exercise; avoid excessive alcohol and sugary drinks at all times
Exercise - both inside and outside the gym, so you have an active lifestyle
Supplement - to maintain levels of vital nutrients and minerals
Sleep - getting 7-8 hours of sleep per day is important for muscle repair and growth, as well as the prevention of fatigue and injury
Stay on track - maintain discipline as you check your initial goals and monitor your progress
"Achieving significant muscle building takes effort and determination, but as there are numerous gains in health, fitness and body weight control, it is one of the best things you can do to increase your chances of leading a long, rewarding life," he concluded.
*This article is brought to you by Herbalife in line with its mission of providing nutrition for a better life and promoting healthy, active lifestyles.