The Ultimate Muscle Building Nutrition Guide with Dr. Berg

Check out these amazing key nutrients that make your muscles grow.

hey guys in this video we’re gonna talk about the nutrients that make your muscles grow okay we’re also going to be talking about other things that will slow down the breakdown of muscle so let’s say you’re going into menopause you’re getting older and your muscles are getting weaker and you’re having a lot loss of collagen and if your arm list the videos for you or you just want to build up muscle the myth is that you need just more protein to build muscle okay so check this out you eat protein which is basically animal muscle you might have eggs you might have fish it’s the muscle of that animal and you digest it and your liver in your stomach and your intestines and enzymes start breaking down into these small particles or building blocks called amino acids okay amino acids are the foundational building blocks of protein so it takes certain acids it takes certain enzymes to break it down alright and they’re in their stomach it’s in the pancreas and liver it’s in the small intestine so you have these enzymes so this whole conversion of breaking down the protein and then building it back up require these nutrients okay vitamins and minerals and other things so in other words the purpose of vitamins and minerals are are basically coenzymes or cofactors to help convert the raw material amino acids into body tissue or other like fatty acids into a healthy tissue so we need the vitamins for that and we also need these vitamins and minerals to support the enzymes which are the magical workers that pull this off and it’s quite magical so we don’t need more protein necessarily we need more of the nutrients the two top nutrients that are mostly missing would be potassium and trace minerals potassium because we need so much we need 4700 milligrams a day and there’s not a lot of people that are consuming seven to ten cups of vegetables per day so they’re not going to get the potassium and trace minerals because it’s missing in our soils so if you don’t know the trace minerals it’s hard to activate the enzymes alright there’s other vitamins that you need to like the fat soluble vitamins vitamin A D E and K but specifically about him in a and but most people get those and you need certain B vitamins which most people can get easily and vitamin C these are all necessary in the conversion into actual muscle tissue okay and of course if you exercise you’re gonna break down tissue and you start building back up and that’s a necessary thing but I want to go through some common issues that people have that are might not necessarily relate to nutrition in general it relates to amount of sugar and refined carbs so in the other videos I talked about insulin resistance okay and that’s a condition where your cells no longer allow insulin into the cell as much as it should so it’s kind of blocked and that’s simply because there’s too much sugar in the diet so the body shuts it down because of toxic so it doesn’t allow the cell to actually allow the sugar to go in the cell anymore but because insulin is also involved in the absorption of protein and amino acids you have this dual effective now you can’t get fuel but you also can’t get amino acids in this cell so that’s why diabetics for example have a lot of weakness in the muscle loss of collagen loss of muscle strength and here’s the animation how it works you have the normal protein going in the cell beat with the help of insulin like a key and then over here you have insulin resistance where the cell is blocked insulin can’t enter anymore and thus you have less protein in the cell less you have less muscle protein collagen joint tissue you name it okay so insulin resistance is one thing and then you also have stress in general those people that are adrenal body type they’re stressed out what happens they’re activating a hormone called cortisol cortisol is very it’s called catabolic it’s very destructive on the muscles okay catabolic means breaking down anabolic means building back up so when you have the muscle breaking down as particles in this animation you can see these muscle particles are breaking down because of the high levels of cortisol it basically then converts to sugar okay so protein is being converted to sugar if you want another name of that it’s called gluconeogenesis ss-sure glyco meaning sugar neo meaning New Genesis meaning the generation of the formation of formation a new sugar from muscle eventually they get diabetes because the blood sugars go up because the muscle protein is turning into sugar primarily taken from your quadriceps and your thigh and the gluttonous Maximus that’s your butt muscle so you see these cases with the adrenal over time they have no but and they have no legs that’s all got in the middle part right it got like a little try like a trunk and these stick legs that’s the adrenal and that’s what’s happening with muscle so you can have excessive stress causing a loss of protein you can have lack of nutrients you can have high levels of insulin because the insulin is not working insulin resistance pre-diabetes causing a lack of absorbable protein ok so here are the do’s you want to do intermittent fasting in a minute fasting triggers growth hormone growth hormone increases muscle preservation and retention of muscle and muscle building ok so you need 3 meals maybe 2 meals a day ok I have tons of videos on that you could watch that this whole four or five or six small meals a day not good it spikes insulin it keeps your protein from going in now let’s talk about snacks adding snacks spikes insulin again causes more protein problems you would think that having protein snacks between meals going to help your muscles know so you don’t want to do any snacks because you want to be intermittent fasting because that way you can heal insulin resistance okay now that’s why the pre and post meals or even protein meals is a bad idea Gatorade filled with sugar not good because this sugar is what we’re trying to counteract because it’s creating an insulin resistance messing with your muscles okay now is far as a lot of people this is a mistake they make they have protein powder so a whey protein powder thinking they’re going to drive all this protein in the muscle but that’s going to spike insulin you’d be better off having a fattier protein then the more fat the less insulin spike the better okay moderate amount of protein okay three to six ounces don’t go with like massive amounts of protein like I see people just eating so much protein thinking that’s helping them when it’s just overloading the liver your body can’t handle that much protein it just put stress in the liver if you’re 18 years old you can pretty much handle it but eventually it starts slowing down I don’t even think at 18 you could probably handle too much then we have the type of exercise if you ever see a long-distance runner they don’t look very muscular do that they have they kind of have smaller muscles probably because of the carbo-loading or just the glucose they consume if you take marathon runners they have this thing called GU which is just pure sugar and they’re taking this sugar they’re running out there doing a lot of carbs unfortunately that’s going to create more insulin resistance and block the muscle not to mention the sustain exercise increases cortisol and it causes muscle wasting a much better exercise would be high-intensity interval training because that can spike growth hormone and preserve your muscles as well short bursts of high-intensity exercise full body very important sleep is also necessary to increase growth hormone stress is not good so these are the things you don’t want to do these are the things you want to do okay so hope this summary helped and go ahead and apply it and give me your comments hey I just wanted to take a moment to thank you personally there’s so