Every person who has ever once went to the gym wondering gaining lean muscle. Three main points can be identified, causing the active muscle growth:
Each of these items is important and well studied. This is a complex and volumetric work associated with the peculiarities of the human body. Probably never will be the moment when the muscle set come from the “plan of the day.” Even champions always feel that somewhere we could add a few more centimeters circumference.
This is similar to the constant pursuit of girls to be thin, but the guys all the way around – to become more. But it is not thicker, namely to gain mass muscle growth. In fact, more than one – and for the last word. Yes, the intellect decides, but no one will give a clever dryschu say even a word. Therefore, despite the fact that we talk about nutrition is important in each of the above components.
And the food, and exercise , and rest are important – you can not tilt to one side and leave the awkward question 2 others. This will lead to imbalance and muscle growth will not be. Weight gain – it is work and discipline, but full compliance with all the rules will be able to give the result. If we look at the whole process in detail, then:
- power source energy gives qualitative and “building material” depleted systems of the whole organism and in particular the muscles;
- Training starts continue to stimulate the active work of a number of processes in the body, contributing to the growth of volumes;
- Rest gives the body the recovery period when again accumulate a sufficient amount of energy and muscles are preparing for the loads.
In fact, without the power will not increase. Many people know more of the physics lessons that nothing just does not arise, all converted. Hence, the power gives the proteins , carbohydrates and fats required for building muscles. Represent power rating factors of significance in the form of a pyramid:
These ten components of nutrition to be observed in the process of training. When excluded some point, the higher it is, the greater the loss of muscle mass. Consider the effect of each item separately.
1. Calories or the importance of the use of normal products
Everyone who delivered the main purpose of a set of weight, must understand the importance of eating more calories than consumed by the body. Put simply, you do not need to rely solely on sports nutrition and eat a full meal from ordinary products. To calculate the consumed calories formula is used:
your weight (in kg) * 40 calories
As an example, if the weight is 70 kilograms, then set the minimum weight should eat 2800 calories. To comply with this requirement will have a good diet plan though and count all the calories without reducing their consumption is less than the specified formula.
2. Protein and the importance of a natural diet
The protein is a normal protein consists of amino acids – the best and the basic building muscle mass material. The greater the load on the training, the more need to “bricks.” Therefore, the more protein the athlete eats, the more material will be on the “construction site”.
It is recommended to consume 2 grams of protein per kilogram of bodyweight. It also states that the best effect is achieved by the ratio of 80/20 percent natural and artificial sources of protein, respectively. In the first case will help ordinary products, the second used protein shakes.
If you eat 2 grams of protein per kg of body weight, but no growth, while increasing protein intake to 2.5 grams per kilogram of weight.
3. Carbohydrates and the consequences of exceeding the norm
Muscles can not work without the provision of energy, and these batteries have become reserves of carbohydrates. The main repository for blood glucose becomes, but there are small reserves and are being depleted after 5-7 minutes of exercise. After these muscles move food from the depot of glycogen – sources of energy in the muscles and liver.
There are a lot of stocks, but the only negative – a long process of accumulation of the next portion. The only thing that causes the need to rest between loads, because if you start to full recovery of stocks, the muscles begin to be burned, but do not grow. But you can not eat more carbs, because stocks have a limit, and the excess is transformed into fat.
It is recommended to calculate carbohydrate intake by 5 grams per kilogram of weight. If the athlete’s lifestyle over an active or often have to get into a stressful situation, the need to increase the intake to 6 grams / kilogram.
4. The importance of nutrition before the start of training
Heavy loads can give impetus to the mass of the active set, but at the same time it can be reduced. The fact that the muscles need to “fuel”, so when you load in the body if not in carbohydrates, the muscle cells are destroyed to produce glutamine and BCAA amino acids , if easier – the main fuel. It is to slow down this process requires a special pre-workout meal.
Recommended for 40 minutes before the start of training to eat and drink sweet whey protein, which will slow the start-up of muscle tissue combustion process.
5. The post-workout nutrition, how to quickly save energy
Immediately after the heavy load has the ability to use ” carbohydrate-protein windows .” Since athletes are called a period of 35-40 minutes, when the body metabolizes glucose actively for the restoration of glycogen depots (as we remember, the long-term “battery” of muscles). Therefore, it is important to quickly eat bystrousvaivaemy protein and carbohydrates.
It is recommended after workouts take 70 to 90 grams of simple carbohydrates along with 30-40 grams of whey protein. As an example, it is possible to eat a muffin with honey, rice with raisins and dried apricots or corn flakes, filled with milk.
6. Diet and why 5-6 times a day
Today, more and more good meal is called a fractional power – more than 3 times per day. Ideal generally 5-6 times, but few understand the reasons for these recommendations. If there is less time, but larger portions, the body gets an excessive amount of carbohydrates.
This causes increase in the number of insulin in the blood, which displays the excess glucose and often too hard. Thus, it turns out the deficit of carbohydrates in the body, and body fat. It is to reduce insulin release volumes used split meals.
It is recommended to draw up a precise timetable for 5-6 meals a day, but if you can not cook so many times, you can use a protein shake. But one needs to understand that 3-4 times a day, you still need to try to eat normal food.
7. Fat not only lead to obesity
Standard view that the consumption of fat leads necessarily to an increase in body fat. But this is only on the wrong fats, but the right – a vital necessity. Considered important omega-6 and omega-3. If the first fully in the food, the latter is constantly in short supply. To achieve the active muscle growth, you have to constantly replenish the omega-3.
It is recommended in the preparation of the diet to build upon methods of walnut, almond, linseed oil or bear / fish oil .
8. Water – the basis of the human body
Another lesson from the school know that a person is 80 percent water, so it’s hard to underestimate its influence. If you do not consume sufficient quantities, the amount of blood is reduced, and it is unable to completely fill the muscles. This causes interruptions in the delivery of “building materials” to muscle tissue and reduced growth rates.
It is recommended to drink about 30 grams of ordinary fresh water for every kilogram of weight. That is, with a weight of 80 kilograms need to drink about 2.5 liters. If the exercise is too heavy, then this threshold can, and should, be exceeded. Be sure to read the article about water on our website.