A Definitive Dietary Intake Guide - Weightalogue

A Definitive Dietary Intake Guide

dietary intake

Apart from weight training, the true secret to building muscle mass lies in the dietary intake.

Most people usually lose a lot of their energy daily which requires consuming food properly to suffice the energy lost.

Until you supply your body with excess calories weight gain can be impossible.

Dietary Intake – Ideal Weight Gaining Diet:

An ideal weight gaining diet should be one in which the total calorie intake exceeds the energy demands of the body.

The weight gaining diet (dietary intake) must comprise of about 40% protein, 30% fat calories and 30% carbohydrates.

To be able to maintain weight, the body must consume about 15 times the body mass.

For instance, a man who weighs about 140 pounds needs 2,100 calories every day to maintain weight.

Dietary Intake – Ideal Weight Gaining Diet Defined:

Dietary intake is compromised of the following things:


Proteins are made of amino acids which tend to circulate in the blood system, that is the part of the digestive process.

When the blood gets transported through the body it goes past every organ that absorbs the amino acids it requires.

The acid which does not get used by any of the body organs, it is returned to the liver. Any proteins that are retained back gets stored as fat.

Such kind of proteins is found in different foods like milk, meat, eggs, fish, legumes and nuts.


Carbohydrates usually serve three kinds of purposes: they usually function as a primary energy source, spare protein and initiate fat metabolism.

Carbohydrates can be attained in two ways. These are sugars that are usually dissolves in fruit starches and those that are changed into glucose, prior to being used by the body.

Carbohydrate deficiency can cause protein loss, weight loss and fatigue.


Also known as fatty acids are usually divided into three groups. These are the saturated fat, unsaturated fat and cholesterol.

Fats are usually digested by breaking down fats into glycerol and fatty acids.

The process is gradual, which is quite slower than carbohydrates and proteins. This is the reason why only a small amount of fat is required by the body on a regular basis.

When the ingestion of excess fat exceeds the energy requirements of the body, the tissue expands.

Fats usually serve as the energy sources, conserving body heat, fat soluble vitamins and protect the body from adipose tissue.

Good fatty food sources include eggs, milk, meat, cottonseed oil, olives, soybeans, nuts and safflower oil.

In addition to keeping good food balance, proper exercising regime is quite important.

Conclusion: Now that you know what the dietary intake is and what the protein intake should be to gain muscle including necessity of carbohydrates and fats, it is easier for you to work for your gaining muscle goal.