A set of muscle mass are mainly interested in men, especially engage in such sport as bodybuilding. But just to build muscle, too bad, especially teenagers. You should not just forget that the passion for any one-sided diet before a fall, our body requires a varied diet.
Basis of preparation of diets for a set of muscle mass
Muscle mass - is the mass of the protein, so it is natural for it to increase required animal and vegetable protein. In humans, the protein food breaks into individual amino acids of which are constructed of bricks protein that is part of the muscle cells. Vegetable proteins do not contain all the necessary set of amino acids which is required for the synthesis of human protein, however, a combination of animal and vegetable protein.
In order to carry out the process of protein synthesis, the body requires energy in the form of carbohydrates. If you sit on a diet of protein, to obtain the energy will be consumed protein foods. Furthermore, it becomes little that for construction and use of the protein for energy entails a large amount of toxic products of metabolism that will poison the body.
Fats, vitamins and minerals to the organism
Therefore, a balanced diet for a set of muscle mass should include plenty of protein, sufficient amount of carbohydrates, fats, vitamins and minerals. Eating better five - six times a day, dividing it into equal portions, so it will be better absorbed.
The food should be high, otherwise there is an overload gastrointestinal decrease nutrient absorption. Vegetables and fruits contain a lot of fiber that is not digested, it should not constitute more than a third of the diet. Nevertheless, they are important as a source of vitamins and minerals. Caloric intake is necessary to increase gradually as long as the weight starts to increase.
It is necessary to limit the intake of foods rich in animal fats (fatty meats, lard, fatty dairy products, sausage) and carbohydrate (candy, pastries, sodas). And those and other products contribute to the deposition of fat in the body.
Since the high-calorie diet combined with physical activity sharply accelerated metabolic processes, including produced increased amounts of toxic products of metabolism
Metabolism: The basis of life of all living things
It requires a large amount of liquid to cleanse the body
Cleansing the body - comprehensive restoration
- At least two liters per day or more.
The food should contain fifty - sixty percent complex carbohydrates (cereals, wholemeal bread, pasta from durum wheat, vegetables, fruit), thirty - thirty-five percent of protein (lean meat and fish, dairy products, nuts, legumes) and slightly reduced fat - ten - twenty percent - mostly vegetable (animal fats are also needed, but enough of them do to low-fat protein products). It is useful to take fish oil
Fish oil - so whether it is useful to think?
Before training you need to eat two hours before its start. To do this, fit foods containing complex carbohydrates (cereals, vegetables, pasta) - they will saturate the body glycogen, who during training will be converted into glucose
Glucose: The energy source
and a source of energy.
After training, you can eat in half an hour. At this time, the amount of food can be more and should include a large number of proteins (they start quickly assimilated) and complex carbohydrates (energy source for protein digestion).
Diet carbohydrate alternation
Today, such a diet is popular. The gist of it is that constantly alternates amount of carbohydrates consumed. A diet designed for twenty-eight days, and consists of seven identical four cycles:
- first and second day - in combination with low-carb consumption of large amounts of proteins (three - four grams per kilogram of body weight);
- third day - high carbohydrate, the amount of carbohydrates should be increased to five - six grams per kilogram of body weight, and the amount of protein is reduced to one - one and a half grams per kilogram of body weight dramatically reduce fat intake;
- fourth day - a moderate, carbohydrates are consumed at the rate of two - three grams of proteins - two - two and a half grams per kilogram of body weight.
It is believed that the first two days the body devastate glycogen (from his body produces glucose - the energy source) and starts to cover the cost of energy by burning fat. A protein will go to the muscle protein synthesis. On the third day, the body of inertia continue to spend fat reserves that enable complex carbohydrates accumulate in the body as glycogen. The fourth day is needed for glycogen stores replenished in full.
Products of this diet is necessary to use only those that are recommended for all diets while building muscle mass. Training is best done on the fourth day, when the body will store it for a sufficient amount of glycogen.
And do not use steroids and special protein supplements - it is harmful to the body.