whats essential for building muscles?

[spottedfox]

Hello veg heads!

Well, I have a job at the local YMCA, and get a free membership with my employment...So i might as well take advantage of this....

I eat healthy....But whats the essential nutrient in toning body and building muscle? Im now taking a multi-one a day from my local health store, highly recommended, still curious on what my body is using the most when it builds muscle and tones...
:help:

from the coast with the most
dave

[pseudo_vegan]

Protein, mainly. It's also important to restore nitrogen during/immediately following a lifting session. There's like a 30-minute "window of recovery" right after a lifting work-out to replenish carbohydrates (it's "okay" to eat refined :sealed: ones at this point) in order to spike your blood sugar up so that your body doesn't start "stealing" it from your muscles...or something.

http://www.veganhealth.org has some really good articles about vegans/vegetarians and weight lifting. You sould check it out :yes:

:nigel: Cheers!

[beforewisdom]

Adequate calories,
Adequate amounts of protein( at least 0.8 grams per kg of body weight )
Adequate quality of protein
Adequate stimulation - lift at least 3 times a week if you are new to it
Adequate sleep

[rainbowmoon]

Yep...beforewisdom's pretty much got it covered.