Depending on your body type, tone muscles and construction can vary from being very frustrating task moderately difficult or easy as pie, so do not even try. People often forget your diet and focus on trying any supplements, technical and program under the sun. The truth of the matter is that your diet has the greatest effect on how your muscles perform and recover. Foods that are rich in protein are an obvious choice when trying to gain muscle mass. It is well known that the health sector has recently experienced a boom in the amount of protein powder formula for endurance athletes and high weight. What other nutrients you need it? Do not make the mistake of eating the wrong foods and consuming more protein because I think it will produce better results faster.
As mentioned earlier, protein is the number one nutrient that you want to include and control when it comes to your exercise healthy diet. Is the second most important food in the human body with water. It can be found in the muscles, bones and blood. Depending on the frequency and intensity of the formation, the change of the daily dose. If you are looking to build muscle, the daily protein intake should equal.7 to.8 grams per pound of body weight. This is where protein blends and smoothies are useful. It's faster and more convenient to consume the daily amount of protein that way. However, if you have a mixture of proteins, do not despair. There are many foods that offer a large amount of protein and some of them are very low in calories. Drink water packed light tuna pieces for example. It has about 12 grams of protein and only 50 calories per serving. Tuna has mercury in it, one can eat per day to be sure. Other foods that are rich in protein include chicken breast, beef, salmon, turkey, eggs (white part only), and cottage cheese (low fat).
Then the carbohydrates supply line, whose use is interpreted the world health and exercise. If you try to build muscle, then eat, eat, eat carbohydrates. Carbohydrates provide your muscles with glycogen and optimize performance. Once your body runs out of glucose in the blood is extracted from glycogen in the muscles and liver to create more energy. More energy equals what? So, longer and more intense workouts that will result in better and faster results if it remains true to the rest of your diet. Carbohydrates should add up to 60% of your daily caloric intake at a high level and intense activity. Sticking to 55% if you go to the gym every other day instead of every day. Carbohydrates also be handled as little as possible. Stay away from white bread and try to eat real whole wheat bread instead. Do not forget to read the fine print on the labels to confirm treatment methods containers can be deceiving. Carbohydrates are the main source of energy in the gym and on the field, so do not go on a low carb diet if you are trying to build muscle. It can be dangerous and harmful to your goals. Baked potatoes and sweet, brown and wild rice, whole oats, pumpkin and squash are some of the best sources of carbohydrates.
Fat is the third essential nutrient for the construction of power of the muscle. You not only need to gain muscle, but also very healthy to eat every day, even for those who do not work. Saturated fats are not good, so stay away from them. You know when you see them, because they are solid at room temperature. These fats can cause clogged arteries and high cholesterol. Unsaturated fats are the ones you want and they will be a liquid at room temperature. These fats help prevent heart disease and cholesterol. They provide your body with extra energy. Try to eat small amounts of safflower oil, olive oil, flax seed, sesame oil and fish oil per day for a good amount of useful and saturated fats . Many foods are unsaturated fats, so read the labels and go for them, especially if they are rich in carbohydrates and / or proteins.
The last thing you want to remember is to drink water and replenish electrolytes with sports drinks. The rule of thumb is 8 ounces of water for every 20 minutes of training time. This, of course, is added above the recommended amount of 13 cups per day for men and 9 cups per day for women. So now, and determine the length of their training for the calculation of the amount of liquid you need every day. Also, weigh yourself every day to find out how many grams of protein you need for the day. Finally, take a trip to the grocery store, take your protein foods, and find foods rich in carbohydrates minimally processed. If you follow the rules that have been established here, you will see the results of your muscle building efforts.
http://bit.ly/126vQIQ
http://bit.ly/14hIkSe
No comments:
Post a Comment