Analyzing the Impact of Nutrition and Diet on Muscular Development

This essay discusses the importance of the muscular system, focusing on skeletal muscles and their functions. It highlights the role of ATP, creatinine phosphate, and glucose in muscle contraction and energy provision. The essay emphasizes the significance of proper nutrition for muscle development, particularly for individuals aiming to lift heavy weights. It recommends a caloric surplus, balanced intake of carbohydrates, lean proteins, and healthy fats, along with adequate servings of fruits and vegetables. The essay advises against unhealthy methods of gaining weight and stresses the importance of pre- and post-workout nutrition for optimal muscle growth and performance. The essay concludes that a well-planned diet is essential for effective muscle development and overall health.

Running head: NUTRITION AND DIET
NUTRITION AND DIET
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NUTRITION AND DIET
Introduction:
Muscular system is mainly comprised of muscles that are helpful for the working of the
skeletal system that remains under the voluntary control. These muscular system mainly remains
concerned with the movement, posture as well as balance in the body. Human muscles are
mainly divided into three different types (1). These are the striated muscles or the skeletal
muscles, smooth muscle and the cardiac muscles. Smooth muscles are under involuntary control
within the body and they are mainly present in the walls of the blood vessels and even in the
structure such as the urinary bladder, the stomach and even the intestines. Cardiac muscles are
mainly seen to be making up the mass of the heart. It is also found to be responsible for the
rhythmic contractions of the vital pumping organ. This type of muscle is also under involuntary
control. The skeletal muscle is also one of the voluntary muscles in the human body and is
mainly controlled consciously (2). Each of the different physical actions that every individual is
seen to perform requires the importance of the skeletal muscles. The main function of the
skeletal muscles is to contract so that the parts of the body can be moved closer to the bones that
the muscles are attached to. Most of the skeletal muscles are seen to move parts of those bones
that are closer to each other. Most of the skeletal muscles are seen to be attached to two bones
with tendons. Tendons are mainly seen to be tough bands that are formed from dense regular
connective tissues. The connective tissues of the tendons have strong collagen fibers that are
seen to attach muscles and bones firmly (3). Tendons are seen to be under extreme stress when
the muscles are pulled on them. Therefore, they are found to be extremely strong and are mostly
woven into the coverings of both muscles as well as bones. When an individual tried to gain
weight to perform more work or to develop the capability to lift heavy weights, the main muscles

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that come into play is the skeletal muscles. Therefore, the focus on the discussion would be the
skeletal muscle system.
There are a number of important functions of the muscular systems. The first function is mainly
the movement. It is the only tissue in the body that has the capacity to contract. Therefore, it
moves the other parts of the body. The second function is the maintenance of the posture as well
as the body position. Muscles are mainly seen to hold the body still as well as in a particular
position rather than to cause any movement (4). The muscles those are mainly responsible for
holding the body posture have the greatest endurance of all the muscles in the body. These
muscles are able to hold the body up throughout the day without being tired. The cardiac and
visceral muscles are responsible for transporting substances like the blood or the food from one
part of the body to another (5). Another much importance of the muscle tissue is the generation
of the body heat. The contraction of the muscles results in high metabolic rate for which a great
deal of waste heat is produced. Different types of muscle contractions within the body are mainly
seen to produce the natural body heat. When an individual is seen to exert him or herself more
than normal, the extra muscle contractions are mainly seen to result in a rise of body
temperature. This eventually leads to sweating (6).
ATP is available within the muscle fiber and this can maintain muscle contraction for
several seconds. Creatinine phosphate is a highly energy molecule that remains stored in the
muscle cells. It mainly takes part in the transferring its high-energy phosphate group to ADP in
order to form ATP (7). This creatinine phosphate in the muscle cells is able to generate enough
ATP of effective maintenance of the contraction of muscles for about 15 seconds. Glucose
within the cell is in the form of carbohydrate glycogen. Glycogen is formed from glucose
through the metabolic pathways of the glycogenolysis. On the other hand, ATP is formed from

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this glucose by the procedure of cellular respiration. When the energy requirement is found to be
high, glycogen present in the liver and fat stored in the adipose tissues release the glucose and
fatty acids respectively in the bloodstream (8). These glucose and the fatty acids are then
absorbed from the blood stream by the muscle cells. ATP is then found to be generated from the
energy rich molecules by the procedure of cellular respiration. Several types of metabolic
pathways are involved in the procedure of cellular respiration. Some of them require the
presence of oxygen and some do not require so (9).
Developing muscle:
Experts are of the opinion that proper exercises may help an individual to develop toned
muscles in the biceps. However, in order to help the biceps to gather muscles to practice heavy
weightlifting, it is extremely important for the individuals to get the right kind of nutrition.
Depending on the present structure of the body and the degree of lean the individual is, experts
mainly comment adding on a 10-to 20 pc caloric surplus. It also depends on the pace at which he
wants to gain weight along with the factor the time within which he wants to reach a certain
weight to life heavy weights (10). It is first important t develop equations that will mainly act as
goals for the individuals. In case of males, those who are least active should multiply their
weight in pounds by 18, those who are moderately active by 20 and those are very active by 22.
In case of women, 16 in case of individuals who are least active, by 17 who are moderately
active and 18 who are highly active should multiply the weights of the women in pounds. After
keeping that figure in mind, one should then develop the food menu so that the diet helps the
person to achieve the goal (11).

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In order to gain weight and stamina for preparing oneself to lift heavy weight, intake of
calories are extremely important. Overall increase in the calorie intake should be done. An
individual can be advised to develop 250 to 500 calories a day so that weight can be gained. This
will in turn help in increasing a half to one pound of weight in each of the week. However, the
individuals should remember one thing (12). This is that gaining weight faster than this pace or
including unhealthy food in the diet to gain weight may prove to be not only unhealthy but may
result the patient to develop symptoms of other disorders affecting stamina and zeal as well.
Increasing the total daily calories may be difficult and therefore, individuals should be suggested
to eat more and choose food items that help to meet calorie goals each day. Therefore, healthy
yet higher calorie foods should be selected (13). Therefore, the individuals should eat full fat
dairy items, olive oil, nut butter, nut as well as avocado. The individuals can drizzle olive oil as
well as put a pat of butter on the foods that have been prepared for them. Putting avocados on the
salad and having a serving of scrambled eggs in the morning would also help. The afternoon
snack may be composed of blending peanut butter into the protein shakes. Sugary junk food
should be avoided as this process of gaining weight is not proper. Eating cookies, donuts,
candies and others would never be done for gaining weight and that would only result in gaining
weight in an unhealthy way (14). Often the workouts would be grueling at times and therefore
individuals need to fuel themselves effectively. Low GI carbohydrates as the part of the main
meals can mainly achieve this. However, higher GI carbs can only be taken particularly in pre
and post workout.
When individuals are trying their best to gain weight and build muscles, individuals also
need to consume adequate protein so that they can support their goals. Researchers are of the
opinion that lean proteins should be the cornerstone of the diets of individuals who want to gain

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weight to lift heavy weights. it would be better if the individuals can consume 0.8g of protein per
kilogram of the body weight. The individuals can divide their weight in pounds by 2.2 to find
their protein requirement (15). Many other researchers have argued this point and stated that this
method may not be successful for those individuals who are wanting to build lean muscle mass.
They have in place stated that the individuals should consume 1g of protein per pound of the
body weight but this amount should never be exceeded. A typical serving of the protein is about
3 to 4 oz. the individual should include a serving of lean protein at each of the meal he takes and
the snacks he takes. This results in helping the individuals to meet the minimum goals and many
also help the individuals to achieve an amount that is slightly higher than the minimum goals.
The individuals can focus both on lead and as well as moderately high protein fat sources (16).
They can include items like low fat or full fat dairy, poultry, eggs, moderately lean beef, pork,
seafood as well as legumes. They should avoid fried, high fat or processed protein choices. These
should include fried foods, processed breakfast meats, fast foods. This is because these are not
healthy options and therefore should not be used to help one gain weight.
Eating a carb dense snack about 30 to 60 minutes before working out . This will help t
provide power to the muscles with fuel throughout the workout keeping the blood sugar level
and would help individuals to develop a head start on post workout recovery. Individuals can
include the healthy post workout carbs as this will include fruit, mashed potatoes, dried fruits or
yogurts, whole grain breads (17). Also whole grains, legumes, fruits, starch vegetables and others
are great sources of nutrients required the individuals to develop weight and can be included in
diet every day.
Although the individuals are concentrating on mainly the higher calorie and protein dense foods,
it is still very much important for them to get adequate servings of fruits and vegetables each

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day. Five to nine servings of fruits and vegetables each day can be recommended to such
individuals. Including fruits and vegetables in each meal and snack my help in reaching the goals
effectively (18). One serving of fruits is considered to be half cup chopped or one small piece.
One serving of vegetables should be containing one cup or two cups of leafy vegetables.
Many of the individuals believe that fatty foods should be avoided as that may result
individuals in getting fat. When individuals are seen to gain muscle mass, they remain in an
absolute need of healthy intake of good fats in the diet (19). They are stated by researchers to be
essential for good health and help in maintaining a high level of testosterone in men. In order to
understand the total amount of fats that are required, the number of pounds of the bodyweight of
the individuals should be multiplied by 0.3 to 0.6. Nuts, seeds, oils, avocado and fish are some of
the best sources of healthy fats in the human beings (20).
From the above discussion, it is quite evident that the muscular systems helps individuals
for not only movement but also lift weight and perform activities and exercises. It is also seen
that having proper diet is one of the best ways to develop muscles. Individuals need to be careful
about the nutrients that they need to take so that they can develop mass without being unhealthy.
Proper calculation of the nutrients should be done and set as goals before proceeding with the
task.

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