Recipe for Muscle Mass

This article describes how an effective muscle mass can be created. The structure of the muscles is in fact a direct result of diet. In the power supply, you can distribute the nutrients in three parts, namely: proteins, carbohydrates and fats. Will also clarify exactly what the components do and how they do it.

Proteins

For optimum muscle growth, it is recommended 1.5 times the body weight of protein to consume all day yesterday. As a formula that looks like this:

  • Certain protein weight x 1.5 =

Proteins are the building blocks of the body. Compare it with bricks to build a house, but has enough of a brick, the house is constructed in no time. But far too small bricks, then the process is delayed or remains completely gone. When sport arises tiny tears in the muscles. The proteins fill it so that the muscle will grow. The harder and more varied, you work, the more cracks.
Proteins are often:
Fish
Think specifically aligned with tuna, salmon, herring, sardines, cod. One need not be afraid of fatty fish contains more unsaturated fatty acids that the body rather than good will do poorly. Before arriving they therefore do not need to be afraid of oily fish. Fish also have a beneficial effect on hormones, testosterone level will increase and the body is in an anabolic state, which also means increased muscle building again. So try to eat fish at least twice a week.
Meat
Absolutely protein, just keep an eye on the processed meat. Here, various additives are often added to those that make the meat unhealthy. Try regularly eat raw chicken breast. This is very high in protein and low in fat.
Milk and dairy products
Very high protein and is especially recommended for bedtime. It is recommended to consume low-fat dairy products. Not only because of the fat dairy products are rich in fat, but also because this relatively contain more protein than whole milk. Highly recommended here are fat Keso. As a recovering rest period and build muscle begins is therefore the perfect time to eat Keso before bedtime.
Note: The protein will help build muscle mass, but even here it can be so bad. So try not to consume more than double the dry weight of protein. If repeated too much to get into proteins renal failure may occur with all the associated consequences.

Carbohydrates

Carbohydrates are as important as proteins. The right carbohydrates provide energy. One can distinguish two groups of carbohydrates:
Complex carbohydrates
These are the carbohydrates that have a large molecular formula. The body becomes gradually this useful energy.Thus remains glucose in constant and can achieve the maximum performance in exercise. Therefore, one is also recommended to eat at least one bowl of oatmeal per day. Oatmeal contains complex carbohydrates also high in fiber, they feel fully and ensure proper bowel function. Moreover, one can find complex carbohydrates include rye bread, rye bread, sweet potatoes and brown rice.
Simple carbohydrates
These are the culprits. Think of the added sugars such as sweets, biscuits and other sweet products.
Almost all types of food debris contains a high fat content in addition to a large amount of simple carbohydrates.
The simple carbohydrates almost immediately absorbed by the blood in the form of glucose. Glucose must be used immediately by the body, this can not be done directly over the body will meet with glucose in the form of fat. It will therefore do almost immediately after eating simple carbs get a sugar high. Here the body is saturated with glucose, which means it has enough energy temporarily and turn everything excess glucose as fat. This is followed by low-sugar. The body just rescued all the glucose and now the energy shortage. Performing will thus be difficult.
For optimal muscle growth advised to between 4.5 to 6.5 grams of carbohydrate per kilogram of body weight to eat. This prevents fatigue.

 Fats

One obvious taboo for many people concerned with optimizing their bodies. In fact, fats are a great addition and a prerequisite for the body. Especially because some vitamins are fat soluble, and will only be taken up by the fat in the body. These fats can be divided into three groups:
Unsaturated fats
It’s okay, the body does not need this. These include, inter alia, oily fish, nuts, seeds, olive oil and avocados.Unsaturated fats reduces the risk of cardiovascular disease and thus contribute to a healthy lifestyle.
Saturated fats
They are wrong, they are common in meat, fatty cheeses, candy, chips and other junk food.
The saturated fats can induce excessive amounts of various conditions due to cholesterol. One can think of various kinds of cardiovascular diseases. Furthermore saturated fat is rapidly converted to body fat.
In contrast, the body actually needs saturated fats, which can make it myself, but from unsaturated fats. It need not be consumed.
Trans fats
They are even worse than saturated fats. This should remain an athlete away from it, it will contribute something to the muscle and only a hindrance in the visualization of muscles. The trans fat is in fact a direct stored as body fat. These fats are often found in meat, chips and other junk food.
But how much fat you should then get in a day?

  • Roughly speaking, for men: 56 to 100 grams of fat per day.
  • For women, the following applies: 44-80 grams of fat per day.

One last tip

We recommend it to distribute meals at least six servings per day, this means namely the burning goes and makes it easier for the body to release nutrients.

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