Hey everyone! Today, I’m super excited to share some insights from an incredible video by Tribe by Noire. If you’re like me and always on the lookout for ways to optimize your muscle-building journey, especially if you follow a high raw vegan diet, this video is a must-watch. Tribe by Noire dives deep into the science of muscle growth, debunking common myths and providing actionable tips. Let’s get into it!
First off, I was blown away by the revelation that protein isn’t the be-all and end-all of muscle growth. In fact, it’s only the third most important factor! The video emphasizes that water and glycogen (stored glucose) make up 76% of muscle weight, while protein accounts for just 24%. This was a game-changer for me because it shifts the focus towards ensuring we get enough carbohydrates and stay hydrated.
Carbohydrates: The Unsung Hero
In the video, Tribe by Noire explains that a minimum of 50% of your total caloric intake should come from carbohydrates, and if you’re serious about building muscle, bumping that up to 60-65% is ideal. I love how he breaks it down, making it clear that carbs are essential for muscle fullness and energy. It’s so refreshing to hear this, especially in a world where low-carb diets are often touted as the holy grail.
Fruits and Legumes: The Powerhouses
I’ve always been a fan of fruits, but this video reinforced why they are my go-to for muscle-building. Tribe by Noire mentions that fruits are primarily made up of water and carbohydrates, making them perfect for muscle growth. I think it’s fantastic that he highlights the faster gastric emptying rate of fruits, meaning they digest quicker and provide a steady stream of energy.
Some of my favorites that he mentions are bananas, grapes, and cantaloupe. For instance, six bananas, two pounds of grapes, and three pounds of cantaloupe provide roughly 381 grams of carbohydrates! That’s almost all the carbs you need in a day, depending on your muscle mass.
Legumes also get a shout-out, with chickpeas, black beans, red kidney beans, lentils, and split peas being top choices. I tried incorporating more of these into my diet, and it’s been a game-changer for both my muscle growth and overall energy levels.
Whole Grains: The Balance
While fruits are fantastic, whole grains like rolled oats and basmati rice are also recommended. I love that Tribe by Noire provides a balanced view, explaining that while higher fiber grains like brown rice and quinoa are great, they might keep you fuller for longer and potentially hinder your ability to consume enough carbs for muscle growth. It’s all about finding that sweet spot!
Understanding Glycogen Storage
One of the most enlightening parts of the video was the explanation of glycogen storage. For example, if you have 60 kilograms (about 132 pounds) of lean mass, you can store around 900 grams of glucose as glycogen. This translates to 3600 calories just from glucose! I think this really puts into perspective how much our muscles rely on carbohydrates.
Tribe by Noire also reassures us that we don’t need to consume 900 grams of carbs daily. Our bodies metabolize and digest meals over several hours, so eating a few hundred grams of carbs throughout the day ensures a continuous fuel supply for our muscles.
Exercise: The Right Approach
When it comes to exercise, Tribe by Noire emphasizes the importance of resistance training for muscle growth. I love how he explains that it’s all about effort and pushing your muscles to respond by increasing in size and density. He also touches on the difference between anaerobic (muscle-building) and aerobic (fat-burning) exercises, highlighting the importance of each depending on your goals.
Final Thoughts
In my opinion, this video is a treasure trove of information for anyone looking to build muscle on a high raw vegan diet. Tribe by Noire does an excellent job of breaking down complex concepts into easily digestible chunks. I’ve personally started incorporating more fruits and legumes into my diet and paying closer attention to my carbohydrate intake, and I’ve noticed a significant difference in my muscle growth and energy levels.
If you’re on a muscle-building journey, especially as a high raw vegan, I highly recommend checking out Tribe by Noire’s video. It’s packed with valuable insights and practical tips that can help you achieve your goals. Happy muscle building!