The increase in muscle mass
Our muscles are responsible for sustaining our body and allow us to move, grab objects, maintaining proper body position. Are important not only from a sporting point of view or aesthetic but also to lead a healthy life. In addition, a higher percentage of body muscle mass or fat-free mass has a greater energy expenditure than one with equal weight and reduced fat mass.
If in addition we are athletes, our athletic performance has a direct relationship with the major and minor muscle groups involved in the movements of the specialty. Improve the volume and speed of response of our muscles is a key point to be more competitive.
How to increase muscle mass
There is no miracle here unless you want to endanger your health: proper training with a diet that allows train at full capacity, and your muscles to recover properly is all you need. The plan of exercise to increase muscle mass is as important as the diet: the two have to be in line to achieve your goals.
The training plan must be individualized and take into account the characteristics of the athlete and the sporting objective. Strength training and diet must be designed to increase muscle mass without increasing body fat.
Foods recommended
The diet should provide enough “fuel” for the exercise and sufficient nutrients to build muscle properly.
Increased intake of control has more fatty foods, and the amount of fat in the diet should not exceed 30% of energy intake.
The amount of protein must be of 1-1.5 g / kg. This amount of protein is sufficient in order to gain muscle mass gradually and steadily. Therefore, you do not gorge themselves to proteins, only if we are dedicated to bodybuilding full time can increase the amount of protein.
It is important to have an adequate supply of carbohydrates, which are the fuel of muscles. A defect in the amount of muscle glycogen and muscle fail to do so to exercise training. The amount of carbohydrate will be between 45 and 65% of the energy of the diet.
In turn the diet to increase muscle mass in food should be varied to ensure the supply of vitamins and minerals. Food has to provide these micronutrients including fruits and vegetables. The intake of supplements should not replace the nutrients from a varied diet.
Proper hydration and fluid intake are important. As a general rule you should drink 1 liter. per 1000 Kcal. Maintain hydration before exercise, (250 mL and 500 mL. Of liquid), during (especially if the duration is longer than 1 hour) and after exercise. Sports drinks are useful to replace minerals lost through sweat during exercise.
Basic Tips
Make 5 meals a day: 3 strongest (breakfast, lunch and dinner) and 2 more loose (lunch and snack).
Do not skip meals. It works to increase muscle mass, you hungrier at the next meal and is easier than you spend to fill your reservations.
Within 5 meals is important to control the intake before and after exercise. The advice of a nutritionist helps plan nutrient needs before and after exercise to specific training.
Not all proteins are of the same quality. This is determined by the diversity of amino acids that make up proteins of a foodstuff. Choose lean meats (chicken and turkey), fish, egg whites and skim milk.
Sleep 8 hours. Our body rests and regenerates itself during sleep. If we do it enough (few hours) or poor (we do not rest for sleep disturbance) does not get the same results.
Tips for supplementation
There are foods in the form of sports drinks, bars, shakes and gels that can be used for the supply of nutrients before and after exercise. They can be useful in some cases (difficulty meeting schedules of the diet) but should not be used en masse and replacing major food groups so as to leave a balanced diet.
Adequate exercise, a balanced diet and good habits are vital to increase muscle mass. Do not be misled by advertising that promises dramatic results without effort it is totally false.