How to create a diet for a set of muscle mass

To exercise brought tangible effect, not only laid out for them in full.A significant role is played here and the diet of the athlete.It must be chosen so as to provide the body with nutrients necessary for the growth of muscle mass.

most important components of the diet

Muscle growth provides three kinds of substances - proteins, fats and carbohydrates.Therefore, in the diet for a set of muscle mass should include products which contain these substances as much as possible.Let's start with proteins.These substances create a "building material" for the formation of new muscle tissue.It is preferable to use animal proteins.Most of them are found in chicken, fish, beef, legume protein concentrate powder, and dairy products that have a fat-free or low fat content.These include cheese, milk, yogurt, cheese.The bodybuilder's diet should include proteins in a ratio of 2 g per 1 kg of body weight of the athlete.By counting the daily requirement of protein, divide that number by 5 or 6 - that is how much time you need to take the products thereof.For one meal can be assimilated by the body no more than 30-40 grams of protein.Another option for calculating - multiply the amount in grams of protein equal to your weight, or 1.5 to 1.

of the following components that make up the diet for a set of muscle mass - it's carbohydrates.The body uses them as a source of energy.When the consumption of carbohydrates in the body glycogen stores are being spent during training.If the food, which is included in your diet, not enough carbohydrates, then training can only bring harm to the muscles.Depending on the rate of absorption by the body distinguish between "fast" and "slow" carbohydrates.By "fast" are sweet foods: sugar, confectionery, sweets.They are rapidly absorbed by the body, so before training it is better not to eat, because the energy created by them, too quickly consumed.It is better to eat food containing a "slow" carbohydrates: rice, buckwheat, oatmeal, brown bread, potatoes, pasta.The blood glucose level will rise gradually, and it will give the opportunity to create a reserve of energy in the body.Eat food containing carbohydrates, also recommended several times a day in small portions.

As for fat, they contribute to the production of testosterone in the body.The lack of them leads to a decrease in hormone levels and a drop in sexual desire, too much, too, oddly enough, reduces the level of hormones.Composing diet for a set of muscle mass, take on a share of fat is not more than 15% of total daily calories.Eat more vegetable fats and fewer animals.Exception - fish oil, which contains a large amount of Omega 3 fatty acid.With their help muscle tissue better use glucose.

plenty of water, vitamins and natural food

addition to the above components, for the body is also important to have vitamins.Include in your diet for a set of muscle mass green vegetables such as spinach or broccoli.In addition to the vitamins in leafy green vegetables contain fiber, helps to eliminate toxins from the body.

Another important point - the amount of water consumed.Since the beginning of the growth of muscle mass in the body's need for water increases.So try to drink more.The optimum amount of water - 3.5 liter per night.

As for the quality of food, try to make it more diverse.Do not get carried away fashionable supplements containing proteins or carbohydrates.Try to use more "live" food.Include in your diet more natural fruits and vegetables.This diversity will allow you not only to enrich the body with a variety of nutrients, but also to achieve real growth of muscle mass.After all, on a diet of some powders and cocktails muscles, as the years of bodybuilding experience, just do not want to grow.