Proper nutrition for muscle growth: useful information

Proper nutrition for muscle growth

Proper nutrition for muscle growth: useful information

Most men who exercise regularly visit the gym, one way or another are faced with the problem of muscle-building. Even under constant and intensive training to increase exercise muscles stop growing. Stopping the growth of muscle mass is due to a very banal cause. It is failure to comply with proper diet, which promotes muscle growth. It does not need an exclusive diet is all that is needed - is to make your meals balanced and aimed at mass set. Proper nutrition for muscle growth - the key to bodybuilding success. The diet of an athlete who is gaining weight, should contain many organic substances such as fats, proteins and carbohydrates.

Proper nutrition for muscle growth: protein

Proper nutrition for muscle growth: useful information

The proteins are responsible for the development and growth of muscle fibers, restore them. Protein - a building material for muscle tissue. If the diet athlete there is a shortage of this component, you can just forget about the growth of muscles and weight set. Every day, the body has to get enough protein to strengthen the muscle fibers and their recovery. Daily Values ​​are based is simple: for every kilogram of weight an athlete should eat from 1, 5 to 2, 5 grams of protein. This means that for body builder weighing 90 kg rate - from 135 to 225 grams. Foods with protein: poultry, fish, milk, red meat, eggs, low-fat cottage cheese, cereals and legumes. Proper nutrition for muscle growth: Carbohydrates

The proportion of carbohydrate in the food must be from 50 to 60% of the daily diet. Energy metabolism of the body is done with the help of carbohydrates. They give energy to muscle tissue and provide a person's blood glucose. After oxidation of one gram carbohydrate 4 kcal of energy produced. Necessary carbohydrates found in plant foods such as cereals, fruits and vegetables. Also carbohydrates found in oranges, grapefruits, potatoes, bananas, brown rice, tomatoes, and so on. D.

Proper nutrition for muscle growth: Fats

Fats play a vital role in maintaining the immune system, the formation of cells and is essential to muscle growth. The daily diet of fats should be present in the amount of 10-15% of the total food. The most commonly used products in which a high content of fat - it's butter and vegetable oil. Eating dairy products and meat food, you get the daily requirement of fat.

Proper nutrition for muscle growth: useful information

How to eat during training?

During exercise the body burns a large enough amount of energy. In order to obtain this energy need half an hour before your workout drink a protein-carbohydrate drink. Immediately after training is also taken protein shake, but with a high content of the protein itself, and to compensate for energy delivery to the body construction material for muscle fiber (m. E. Protein). How to eat to sportsmen?

Fortunately, people who are professionally involved in sport, already know the answer to this question. In professional sports where the higher trims indicators and the food was prescribed depending on the needs of the athlete, while making a bias in the sport. Therefore, there is no universal recipe.