It is well known, that the right type of exercise in combination to a well-balanced diet can lead to muscle growth. To be more specific, Resistance training and body weight workout, like aerial acrobatics, are considered to be ideal.Food must supply the body with all the nutrients needed therefore all food groups must be consumed.
- Fruits & Vegetables
Attention should be also given to the consumption of macronutrients, especially to the protein daily intake (high-value proteins*), so that the muscles are supplied with the amino acids needed for reconstructing muscle tissue. For people engaged in Aerial Acrobatics, like Pole Dancing, whose goal is muscle growth, protein needs go up to about 1,2-1,4 g/kg of body mass. Lower rates concern women and people who are not professional athletes. Meaning, for a person, weighted 70 kilos, the daily protein intake should range from 84 to 98 g/kg. This, of course, is an adjust person value, depending on the broader demands and attributes of each person.
Carbohydrates (oats, wholegrain bread, pasta, quinoa, groats, fruits and vegetables, etc.) is a very important category that we shouldn’t, in any case, miss out. Carbohydrates should represent the 50-60% of daily energy needs. Let’s not forget, that in order for muscles to develop, they store inside glycogen which is made of glucose units (a form of carbohydrate).
Another important aspect is the frequency of meals, as well as the exact time that the meals are eaten. Meals should be best consumed every few hours (2-3 hours) and also they should be kept small, to make digestion easier.
According to recent studies, protein should be taken the soonest possible, right after we have completed workout (15-30 min.) as this way, amino acids get immediately absorbed by the organism and help muscles to reconstruct. To achieve better absorption, combine protein with a carbohydrate (For example. 1 glass of low-fat milk with a banana or honey).
* high biological value protein is a protein found in animal foods like red meat, chicken, fish, dairy products.