Proper nutrition for muscle growth
While many women are looking for ways to lose weight, the representatives of the strong sex, on the contrary, in every way try to build muscle. In this matter, not the least role is played by proper nutrition for muscle growth. What should be such a diet?
During heavy weight trainingthe energy resources of the body are depleted, and the proper nutrition for muscle growth helps to replenish them fully and with health benefits. This meal should include a special ratio of proteins, fats and carbohydrates in the diet.
So, to provide muscle growth, you can increase in protein content in the food intake, because protein - this is the main "buildingmaterial "for the human body. In this case, in the body with food should also necessarily enter into an increased amount of complex carbohydrates and fats, in order to ensure the replenishment of energy costs.
In this way, increase in total caloric intake - a pledge of a successful build-up of muscle mass. However, proper nutrition for muscle growth is not just an increase in the number of consumed habitual products. Caloric content of food should not be provided by consuming excessively fatty and sweet foods: fried in large amounts of fat food, confectionery.
Sources of proteins, fats and carbohydrates should be healthy foods. For example, to produce proteins, you need to include eggs, cottage cheese, poultry meat, fish, beef, pork in your diet. It is important to remember that the proper nutrition for muscle growth should include 2.5-3 grams of proteins (proteins) per kilogram of weight. By the way, in addition to dairy and meat products, the content of proteins is also high in beans, oatmeal, rice - these products should also be included in the daily diet.
Proper carbohydrate content in the diet for muscle growth can be provided by consuming a large number of vegetables and fruits, cereals, animal and vegetable oils. It is believed that for every kilogram of weight, those who want to build muscle should consume 6 g of carbohydrates a day. Carbohydrates should be complex, they are absorbed more slowly and provide energy for a longer time.
Proper nutrition for muscle growth as asources of fat prescribes the use of olive oil, olives, fish oil, wheat germ oil, cheeses, sour cream, cream, etc. At the same time, fats should be consumed in food not only to increase caloric intake, but also to ensure assimilation of a number vitamins, in particular, vitamins A, D, E.
In addition to meeting the calorie content and the optimal composition of the daily diet, the correct nutrition for muscle growth also regulates the number of meals a day, the size of portions, the time of eating. So, those wishing to gain weight should be fed onopportunities often, choosing the size of portions so that from the table to get up without feeling the heaviness in the stomach. In the second half of the day, you should avoid excessive consumption of carbohydrates, especially "simple", the more you can not consume carbohydrates before bed.
During the whole day it is allowed to eat chicken eggs (2-5 pieces per day), seafood and fish, low-fat cheeses, low-fat dairy products, white poultry meat (breasts). Sweet fruits and sweet dishes from cottage cheese can be eaten, but only after training - such products will quickly restore the energy balance in the body.
Proper nutrition for muscle growth is, first of all, a healthy diet and guided by the principle of reasonableness. It is best to choose a diet individually with your doctor, based on the characteristics of the structure of your body.
