Diet for a set of muscle mass. How to gain muscle mass: food
In order to intelligently generate muscle mass of the body, requires careful approach to the process. Keep in mind three important stages, which should not only be combined with each other, but also be used independently. muscle mass means a set of training process, food and rest. If any of these steps will be lost from view, the effect will be negligible. It can reach up to the end of the muscle growth.
The diet for a set of muscle mass must be properly balanced. Together with it is required to combine timely loading and proper rest. Only in such a situation, the muscles will grow quite rapidly.
What principles should be guided in the right nutrition?
Absolutely for all athletes need a specialized diet. The supply circuit, which will be individually matched, will allow a more efficient conversion of the calories obtained together with nutrients, scalable muscle mass. If diet for a set of muscle mass will be drawn up incorrectly, it could adversely affect the growth of not only the individual muscle fibers, but also the entire body as a whole. Therefore, the necessary thoroughness in this matter.
How does the ratio of proteins, carbohydrates and fats is characterized by eating right?
It should start with calories. The process as set muscle mass requires them in a larger amount than in the case of normal functioning of the body. The day calorie intake should be varied in the range of 2500-3000. If you need to build muscle mass, then this number should be increased by about 20%.
All those calories that enter the body, should not be completely identical. They do not need to receive only from proteins or fats. Optimum bulking scheme is the need to use schemes such as: fat - 20%, carbohydrate - 60% protein - 20% of the total. It is also possible to use the following scheme: fat - 15%, carbohydrate - 50% protein - 35%. If all this is taken into account, then the increase in muscle mass will occur more rapidly. In this case, you can prevent obesity.
The diet for a set of muscle mass is based on:
- source of carbohydrates needed for use. This buckwheat, honey, bananas, pasta, potatoes, rice and cereals.
- source of protein needed for human consumption. We are talking about nuts, fish, beef without fat, white meat chicken, egg whites, dairy products.
What are the vitamins and minerals may be needed?
are no less important vitamins. The organism must be sure to receive them. Under the vitamins should be understood nutrients that should be consumed in small doses. The organism to produce them is not able to, so he needs the help. In other words, athletes who want to increase muscle mass, you want to use special vitamin complexes and those products which are very rich in these elements. This is fruits and vegetables. The day should eat about 400-500 grams of vegetables.
Composing diet for a set of muscle mass, you must know that the vitamins and minerals found in apples, pears, oranges, dried fruits, fresh carrots, herbs and berries.
body requires building element
A protein or a protein required for the formation of the body. This is a unique building material, which plays the second most important role after water. The protein is involved in the creation of all tissues that are in the body. And this protein is needed in order to increase muscle mass. In addition, regular exercise will require the athlete is protein. And if it is used in proper quantity, and muscle growth does not keep you waiting too long. It should be remembered that the more muscle mass, the greater the need to provide the body protein. Proper nutrition for muscle mass implies the presence of sufficient protein in the body stock. In this regard, it should be taken with each meal. It is necessary to control that protein did not have too little. It is better to take it anymore, that was not subsequently deficit.
In some products may contain protein?
The protein can be easily prepared from natural products. It can also be found in a variety of supplements. Natural element has in such products, which tend to the animal and vegetable origin. In the first case it refers to meat, cheese, milk, fish.
Vegetable proteins are in legumes, in lentils, peas and soybeans. The distinguishing features of the building material is a different composition and digestibility. A balanced diet to build muscle is characterized by the total amount of protein that has been learned, not just The used. In connection with this plant and animal proteins is best taken in equal proportions.
What is the best source?
It is important to make the right choice in favor of a particular protein source. The best by far are considered to be poultry, soy, dairy products with a minimal amount of fat, beef fat and no eggs. All of these products to add to your daily diet.
At the present stage, there are three main types of protein additives: soy, casein and whey protein. All of them are different rates of assimilation. They can be combined with each other.
The body need a lot of energy
Carbohydrates or, more simply, sugar, after they will process the body will be converted into glucose. That it provides such an important component of the body as energy. In addition, it is carbohydrates stimulate brain function. And it should be noted that the power to increase muscle mass can not be considered complete without such additives. Carbohydrates can be simple or complex. From each other they differ at different rates of assimilation. Simple additions can usually be found in honey, sweets, juices, flour products, potatoes and sugar. Complex carbohydrates are found in vegetables, legumes, in cereals, flour, meal. Such additives are characterized by a large number of fiber dietary fiber. Accordingly, complex carbohydrates are digested longer. This leads to the fact that the body gets its share of energy gradually. Simple carbohydrates immediately give the body an appropriate charge, which just as quickly disappears.
An important component of any organism
Most life processes are an indispensable member of fats. Each of gram brings about 9 calories, which is two times greater than that of the above additives. Such density suggests that it is not necessary to add to the menu for a set of muscle mass a great amount of fat. The required number of calories can be obtained with a minimum content of these structural elements in the food. Many novice athletes start using fat at a much greater extent than it can take.
should be noted that useful properties characterized unsaturated elements. And special attention should be paid to an acid such as Omega 3. It has to be present in those products, which are used for a set of muscle mass. To this acid useful properties include increased metabolic rate, increased endurance. In addition, Omega-3 is able to have a positive impact on the joints and the heart. Acid stimulates brain and supports the immune system.
This element is present in large quantities in fish, vegetable oils, walnut, spinach. Therefore, these products should be mandatory to include in your diet.
The most important element that is present in the body
The body of any person about 75% consists of a liquid. The muscles of her about 70%. Water has been actively involved in virtually all life processes. In the day you want to eat about 30 grams per 1 kilogram of body weight.
If you want to understand how to gain muscle mass, then your diet is necessary to add the following important point: the use of food is best divided into 5-6 times. It is necessary to calculate the required number of calories and to make optimal nutrition.
Summing up at that review, it is necessary to wish good luck to all those involved in the formation and perfection of the body. We hope that the review has helped you to understand the question of how to gain muscle mass. Power thus should be useful and regular. Good luck to you in this difficult case and quite excellent results!