A couple of months we list on 10 tips to burn fat that were very successful and that the vast majority of vitónicos seemed a good post, this time today we will create an entry very similar but with 10 tricks food to gain muscle mass.
Mainly food tricks to gain muscle mass and fat burning tips can be very similar as some recommended guidelines for the definition are valid for the volume, as though what dietary changes is the amount of carbohydrates .
Basically what we do is to set some guidelines or tips that would normally be followed to gain muscle mass, but keep in mind that almost always you want to gain muscle the body gains too few kilos of fat, mostly because we must ensure best growth and catabolize the least important:
The Tricks Or Guidelines To Consider
Eat protein: in muscle development is important to protein, at least 1g per kilo of weight in intense training but should be swallowed up to 2 grams per kilo of body weight, you need to regenerate muscle myofibrils broken in training.
Consume carbohydrates: when someone wants to gain muscle you must eat enough carbohydrates, recommended 3 to 4 grams of carbohydrate per kilo of bodyweight, you need to be full of energy and to make workouts intense and demanding, besides recovering the muscle more easily .
Consume fat (unsaturated) in this case do not worry about removing any fat as this is needed to produce thermogenesis and metabolize fat, and protects the muscle catabolism and allow train harder and intense.
Drink water: we shall never tire of saying that you have to drink water before, during and after training, dehydration, no matter how little it affects the individual's athletic ability and overall fitness, as well as the muscles are composed of more of a 60% water.
Make several meals: choose to try to make five to six meals a day, spaced two or three hours at most, so you have more sugar levels stable and your muscles will always full of energy.
The most important meal of the post is now the training, if you want to increase your muscle size you should eat within 20 minutes after training a source of protein and carbohydrates, if it can be predigested for easy and rapid absorption
Take Antioxidants: Antioxidants help us in the deterioration of muscle cells, in particular vitamins C and E that favor the anabolic process of recovery, regeneration and cell growth in muscles.
You suplementarte or eat oranges, lemons or tangerines (Vitamin C) and avocado and nuts (vitamin E).
Take Sodium: Although the definition is an enemy because sodium retains fluids this is an essential mineral necessary for better absorption of nutrients, and is a natural enhancer anabolic hormone insulin and lost through sweating in the intense workouts.
Increase your intake of sodium consuming sauces, canned foods and nutritional supplements.
Eat nuts: they are rich in protein, fiber and healthy fats (the best nuts, almonds and sunflower seeds). They are very useful for use between meals or added to food to enhance the amount of protein.
They are ideal before going to sleep because their fiber and healthy fat helps slow digestion, so that their amino acids are kept longer in the body, helping prevent the breakdown of muscle during sleep.
Always eat breakfast oats is rich in high biological value proteins, fats, minerals such as sodium, potassium, calcium, phosphorus, magnesium, iron, copper, zinc, and vitamins B1, B2, B3, B6 and E. With good amount of fiber that contribute to intestinal function.
When combined with animal protein such as skim milk anabolic improve results. Also recommended as a pre-workout meal for its energizing function.
Eggs: egg whites are among the sources of protein digestion faster, making them ideal for a meal before or after training, and the yolks are loaded with lecithin and healthy fats (and saturated fat) but very slowly assimilated.
The ideal of the eggs is that in addition contain almost no
carbohydrates cooked can be carried anywhere easily and clean.
We wanted to get into talking about supplements that can be taken in the muscle growth that would stress protein shakes, creatine, BCAAs, zinc, chromium or even take a multivitamin, because with a good diet, being strict disciplined and can achieve the same objectives.