Food Tips to gain muscle mass

dietA couple of months we get a list of 10 tips to burn fat that were very successful and that the vast majority of veronica seemed a good post, this time we will now create a similar entry, but with 10 tips eating to gain muscle mass .

Mainly food tricks to gain muscle mass and tricks to burn fat can be very similar as some recommended guidelines for defining valid for the volume, since although changing diet is the amount of carbohydrates .

Basically what we do is expose some guidelines or tricks that should normally follow to gain muscle mass, but keep in mind that almost every time you want to gain muscle the body also gains some kilos of fat, mostly since we must ensure best growth and the important thing is metabolism a minimum.

The tricks or guidelines to consider

Consume protein: in muscle development is important to take protein, at least 1g per kilo of weight even in intense workouts should consume up to 2 grams per kilo of body weight and you need to regenerate the broken muscle fibrils in training.

Consume carbohydrates: when someone wants to gain muscle you have to eat enough carbohydrates, recommending between 3 and 4 grams of carbohydrates per kilo of corporal weight, need to stay energized and to make intense and demanding workouts, in addition to recovering muscle more easily.

Consume fat in this case do not worry about removing all fat as this is necessary to produce therm genesis and metabolize fat, and protect the muscle to metabolism and allow us to train harder and intense.

Drink water: we on no account tire of saying that you have to drink water before, during and after training, dehydration, very little it affects the individual’s athletic ability and physical in general, besides the muscles are composed of more 60% water.

Make several meals: attempting chooses five to six meals a day, spaced two or three hours at most, and have the most stable glucose level and always get your muscles full of energy.

The most important meal is now the post workout, if you want to increase your muscle size you should eat within 20 minutes after training a source of protein and carbohydrates, if it can be predigested for easy and quick absorption

Take Antioxidants: Antioxidants lend a hand us in the deterioration of muscle cells, specifically the C and E vitamins that promote anabolism process of recovery, regeneration and cell growth in muscles.

You can supplementation or eat oranges, lemons and tangerines and avocado and nuts.Take Sodium : Although sodium definition is an enemy because it retains fluids this is an essential mineral needed for better absorption of nutrients, and is a natural enhancer anabolism hormone insulin, and lost by sweating in the intense workouts.

Increase your intake of sodium consumed sauces, canned foods and nutritional supplements.Eat nuts: they are rich in protein, strand and healthy fats the best walnuts, almonds and sunflower seeds. They are very useful for use between meals or add to a meal to enhance the amount of protein.

They are ideal before bedtime because their fiber and healthy fats helps slow digestion so that its amigo acids remain longer in the body, helping to prevent the breakdown of muscle mass during sleep.

Always eat breakfast porridge: is rich in high biological value proteins, fats and minerals such as sodium, calcium, phosphorus, magnesium, iron, copper, and zinc, in addition to vitamins B1, B2, B3, B6 and E. With good sum of fiber that contributes to good bowel function.

When mutual with animal protein such as skim milk anabolism improve results. Also not compulsory as a pre-workout meal for its energizing function.

Eggs: egg whites are among protein sources faster digestion, which makes them ideal for a meal before or after training; and yolks are full of lecithin and healthy fat but are assimilated very slowly.

Ideally eggs are that besides not containing almost cooked carbohydrates can be carried anywhere easily and cleanly.

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