Healthy Foods for Gaining Muscle Mass

One of the most important things in is. ETEN bodybuilding! You can not expect to grow well if your diet is not right, and neither can be strong by now and then to train. No to grow you have to eat a lot of food. Here we mean 6-7 meals per day with enough protein and carbohydrates. It will not always be easy to eat so much, but if you want to get bigger, you still really have no other choice. There are some dietary guidelines that can help with preparing your diet schedule.

Calories

When it will be more severely calories are of great importance.Your body always looks calories primarily as fuel for the body, regardless of the calories come from protein, fat or carbohydrates. If you frequent the gym and work out at least an hour a day, then your body has about 40-45 calories per kg of body weight training days. This is really just to maintain your muscle mass. To build muscle, you need only 5-6 calories per kg of muscle mass more food and you came out at 50 calories per kilogram per day. On rest days, you eat less calories, about 35-40 calories per kg of body weight.

Carbohydrates

Carbohydrates are two very important reasons for developing rich muscles, namely: the increases insulin release and they fill your muscles also full of glycogen.
Glycogen keeps muscles big and full, it also draws water into the muscle cell and let them thereby swell. Is your glycogen stores too low, the body begins to break down muscle protein for fuel and you do not want to.
On training days, it is wise to eat about 5-6 grams of carbohydrate per kg body weight per day. On rest days you need less carbs, limit your carbohydrate intake ago to about 3 grams per kg of body weight.
Try going to bed Weing to no carbohydrates to get into, because when you go to sleep your body consumes little energy and ongbruikte body stores carbohydrates as fat.

Proteins

Mass is wise to eat about four grams per kilogram of body weight for training days and up to 3 grams on rest days.Protein sources such as egg, chicken, turkey, beef, fish and low-fat dairy products are the best. If you do not always have time to eat a protein shake is a good option to get your protein anyway. A protein shake is a great addition to your diet schedule but it is not a substitute for an entire meal. Always take a protein shake immediately after waking up and immediately after training, these are the most important moments to screw up your protein consumption.

Fats

For mass building, you still have to throw up your fat intake. Once rich in fats you eat, you get a higher production of testosterone. Testosterone helps very well to promote muscle growth. Healthy fats are: salmon, nuts, olive oil and peanut butter. These healthy fats help quickly restore the joints after a hard workout. Try to get a higher fat intake on recovery days than on training days. Before going to sleep, it is good to have something to eat healthy fats, so that the joints may well recover the rest.

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