There are many who, after having started the muscle, are disappointed does not appear the expected results. They have to train, there seems to be no change, or then it is slower.
What is nature has marked them the sacred seal that prevents to gain mass muscle or is the problem any other? In good optimists that we are, we believe that there is an explanation. In most cases, this explanation lies in our diet.
Think of your body as a car. It needs fuel to run. But you cannot give any, in which case it will not work properly and may cause you problems.
It happens the same thing with our bodies. He needs some nutrients to function properly and take mass. It gets nutrients through our food or our supplementation, but they aren't all appropriate for the muscle building process. If you eat 4000 calories per day, but 70% of them are carbohydrates, you can be sure you will earn no skinny, but rather of body fat mass.
Protein is essential for muscle mass take
of high-quality protein is essential for muscle training. All meals must turn around a quality protein consumption. It is she who will repair muscle tissue damaged during training and build new tissue.
According to the American College of Sports Medicine, the consumption of protein by athletes practicing a strength training, such as weight training, should be 1.5 g to 2 g per kilogram body [* 1].
Training and nutrition should be the pair. There is no point of doing an intense workout before to order a pizza. Some say even that power is more important than the own training.
Carbohydrates and fats must also be part of your supply
your diet should also contain complex carbohydrates and essential fatty acids. The protein has a constructive function, while carbohydrates and fatty acids provide the energy needed to hold out during training.
There are studies that demonstrate the existence of a direct link between fatty acid diet and testosterone, hormone having a role in muscle growth
The best foods to take muscle
all sources of protein are not of the same level. There are high quality proteins, at the level of their bioavailability (speed at which the nutrient is absorbed by blood flow). Below we present you the best foods for helping you gain mass muscle:
1) Œufs
egg protein - albumin - presents the largest available biological value, thus being one of the best protein choices. Egg yolk is rich in vitamins and minerals important for energy metabolism. On the other hand, egg yolk contains also the Omega-3 DHA (necessary for the proper functioning of the brain and the retina), and omega-6.
It is best not to eat raw egg whites, because they contain trypsin, a digestive enzyme inhibitors, that must be destroyed by the heat
(2) fatty fish
when we talk about fatty fish, one speaks of fish rich in essential fatty acids such as salmon, tuna, mackerel and herring. They contain all of the essential fatty acids, such as omega-3. These fatty acids promote testosterone production and reduce muscle inflammation.
Tuna, in particular, contains virtually no carbohydrates and can be eaten with meals or in the middle of morning/afternoon.
3) red meat
red meat contains key amino acids needed for muscle growth. It is rich in iron, vitamin B12 and zinc (a mineral essential to produce testosterone). More importantly, it is rich in creatine, an amino acid that is essential for the production of energy and which allows to increase muscle mass.
The negative side of red meat is that it contains a lot of saturated fat and cholesterol. To do this, eat never more than two or three times a week.
4) Turkey and chicken
lean meats are an excellent source of protein of high biological value, must be part of any power, in order to gain mass muscle. White chicken is a popular staple in the world of bodybuilding, precisely thanks to its rich in protein. However, take care always remove the skin, because it contains a considerable amount of fat and cholesterol.
(5) sweet potato
forget the potatoes and prefer them sweet. It is one of the best sources of complex carbohydrates to slow absorption, allowing to receive constant energy. It is therefore a popular food for the meal that follows the drive.
In addition to its favourable glycemic index, the sweet potato contains a high content of vitamin A, vitamin B and mineral salts such as calcium, iron, potassium and phosphorous.
6) olive oil
olive oil is rich in monounsaturated fat, good fat that protect the heart. These fats reduce the level of bad cholesterol (LDL) in the blood and increases the good cholesterol (HDL). But the benefits of olive oil do not stop there. It also stimulates the liver function, regulates sugar levels in the blood and improves the intestinal transit.
People doing weight training must ensure a proper functioning of the cardiovascular system. The fats found in olive oil are ideal for this mission.
7) fruit dry
dried fruit is a great source of monounsaturated and polyunsaturated fatty acids, so they are inevitably very calorie (600 kcal / 100 g on average). However, there are also very rich in some minerals, such as calcium, iron and phosphorus. In addition, they have a considerable amount of protein.
The choice is diverse: walnuts, almonds, hazelnuts, cashews, pine nuts, pistachios and peanuts. Eat in 15 units per day, in your salad for example.
(8) pasta
integral pasta is an excellent choice for who seeks to gain mass muscle. Fast cooking, rich in carbohydrate complex, fiber and with a good amount of protein, just accompany them with minced meat or tuna to be able to enjoy a good meal.
9) cheese and ham
cheese and ham are two ways rather practical to add protein to your breakfast or your taste (with wholemeal bread, for example). Each slice of cheese and ham more or less contains 3 grams of protein. Opt for a skinny cheese because it will be less saturated fatty acids. Turkey ham or chicken are also good options.
(10) water
water? Yes, water! What is there to eat a lot of meat or fish and go to train in being dehydrated?
A poor hydration method will be detrimental to the performance of a sportsman, both physical and mental level. The muscles will not give to the maximum of their ability and your concentration will not be the best no more. It is essential to be well hydrated.
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