How to eat to gain muscle mass?With such question facing young athletes, bodybuilders and others who wish to receive training from the effect.In order to find out the answer to this question, it is necessary to understand what is in the food.It can be divided into components such as proteins, fats, carbohydrates, and various vitamins and minerals.All of them are important for building muscle of the human skeleton.It is necessary to understand how to eat to gain muscle mass, how to combine the right components, in what doses are needed in the body.It should begin with the protein, as it is the major construction material for the muscles.The protein is of two kinds: animal and vegetable origin.Animal protein - beef, lamb, pork, chicken, fish and a variety of dairy products.Vegetable oils - soy products, nuts, grains (semolina, buckwheat, millet).They differ in content and digestibility organism in 100 grams of product.
How to eat to gain muscle mass through proper use of protein, carbohydrates and fats?
For this there are three rules:
- often eat;
- diversify the meal with a different type of protein;
- protein needed to measure, once removed from the body.
Carbohydrates are the main source of energy and are of two types: simple and complex.How to eat carbohydrates to gain weight?It depends on the time of ingestion.Simple carbohydrates are needed immediately after exercise to recuperate, replenish glycogen and insulin levels.After graduating classes insulin he takes full responsibility for the transfer of absolutely all the nutrients the cells - and it is extremely necessary, as to accelerate the synthesis of protein for muscle building.Complex carbohydrates are slowly absorbed into the bloodstream.Therefore, they need to eat for an hour before a workout, and just immediately after class - to repay the carbohydrate-protein windows.
Fats are divided into two types of plant and animal origin.For athletes are more preferred vegetable fats, as they are most useful.But it is not necessary to rid your diet of all animal fats, because they are the basis of hormones that are essential for the normal development of the organism.The recommended daily dose of fat does not exceed 30% of the total diet.Gain muscle mass without fat is possible by limiting the use of certain products. How to gain muscle mass?
specialty food manufacturers are invited athletes to achieve their goals.Basically, it is recommended to take protein and creatine for a set of muscle mass.Preference is better to give a protein.It is important to remember that muscle growth occurs during exercise and at rest.Therefore, you must not be overloaded, have enough sleep and eat right.If all the above recommendations, the task of how to eat to gain muscle mass, you have to be solved.