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Let’s eat for performance!
A healthy homemade diet plays a vital role in achieving your best sports performance and building muscle mass effectively. There is a wealth of scientific evidence that illustrates the many ways nutrition directly impacts these important goals.
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A detailed review published in the “American Journal of Clinical Nutrition” highlights how the source and amount of dietary protein play a crucial role in muscle protein synthesis (MPS). High-quality proteins, often found in wholesome foods like lean meats, fish, eggs, dairy, legumes, and nuts, offer superior biological value. This means they deliver a more effective supply of essential amino acids needed for muscle repair. Research indicates that aiming for 1.2 to 2.2 grams of protein per kilogram of body weight each day can really boost MPS, especially when spread out in regular servings throughout the day.
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Vitamins and minerals are crucial for many bodily functions, including energy production, muscle performance, and recovery after exercise. A diet rich in whole foods- like colourful fruits, vibrant vegetables, hearty whole grains, and crunchy seeds- provides an excellent source of these essential micronutrients. For instance, fruits and vegetables are abundant in antioxidants, which effectively combat oxidative stress and inflammation from rigorous workouts. Research published in *Nutrients* demonstrates that certain vitamins, such as vitamin D, which aids in calcium absorption, and magnesium, which is vital for muscle function, are predominantly found in these nutrient-dense whole foods. This emphasises the value of a homemade diet in ensuring adequate intake of these crucial micronutrients!