There are many articles written about how to speed up muscle mass gain. But most often they are related to training. Find out 15 tips for gaining muscle mass. Most athletes know that in order to gain muscle mass, a high anabolic background must be created in the body. To date, many techniques have been developed and a large number of different means are used to solve this problem. But very little attention is paid to nutrition. Today you will learn 15 muscle building tips to help increase anabolism.
Protein is the head of everything
To imagine the protein structure, it is enough to look at the usual garland of Christmas tree decorations, each of which is an amino acid. When protein compounds enter the body, the connecting links are destroyed and amino acids enter the bloodstream. Such amino acid compounds are called free.
Once in the tissues of the muscles, the body collects from them a new garland that differs from the original one. Thanks to this, tissue growth occurs, and, consequently, muscle growth. From this we can conclude that for gaining mass, plant and animal protein compounds should be supplied to the body, from which new ones will subsequently be synthesized.
The main sources of protein are fish, meat, low-fat dairy products, legumes, and other foods. To meet the needs of the body, athletes should consume about 2 grams of protein during the day. However, it is very important that this amount is spread over five or six meals. The thing is that the body cannot process more than 40 grams of protein compounds at a time.
Eat carbohydrates
From the school biology course, everyone knows that plants get energy from sunlight, using photosynthesis for this. This energy accumulates in carbohydrates, when consumed, the body receives this very energy and directs it to its needs. It is very important to consume not only protein, but also carbohydrates. While the former are used as the building blocks of muscle tissue, the latter give you energy. The main sources of carbohydrates are vegetables, fruits and grains.
Remember the calorie content of the nutrition program
As you know, calories measure the amount of food consumed and a person's energy expenditure. It can be assumed that how many calories were expended, so much is necessary and consumed. However, it's worth remembering that muscle growth also requires a certain amount of energy. For this reason, athletes need to consume more calories than they burned. The famous bodybuilder Dorian Yates, who became the winner of Olympia, recommends starting with 300 or 500 grams of carbohydrates per day. If this amount is not enough for muscle growth, then add 100 grams each until the muscles begin to grow.
Be careful with fats
The body uses fats to synthesize key hormones that have anabolic properties. It is because of the lack of fat when using vegetarian nutrition programs that libido can decrease. It's just that the body is not able to produce the required amount of testosterone.
However, an excessive amount of fat in the body also leads to a decrease in testosterone levels. To avoid this, fat in your diet should be no more than 15% of your total daily calorie intake. Scientists are convinced that vegetable fats should be preferred over animal fats. There is only one exception - omega-3. These fats are found in fish. Simply put, this is regular fish oil that can be smoked at the pharmacy. This substance is useful for all people and especially for athletes.
Maintain a Diverse Diet
Scientists have discovered compounds in plants called phyto-substances that are powerful antioxidants. Thanks to them, immunity is strengthened, and pathogens are destroyed. These compounds are present only in non-sublimated products. For this reason, it is imperative that there is a place for fruits and vegetables in your nutrition program.
Eat long carbohydrates before training
As you know, all carbohydrates can be divided into two groups - fast and slow. As is already clear from their name, the former are absorbed by the body almost instantly, and the latter much longer. Foods containing fast carbohydrates have a sweet taste. These are various pastries, jams, cakes, etc. Slow carbohydrates are very effective prior to training. Thanks to them, the body constantly receives glucose, which contributes to the creation of a uniform anabolic background.
Post-workout nutrition should be correct
Of course, your diet in general should be correct, but you need to pay special attention to your food intake after training. With intense physical exertion, the level of cortisol, catecholamines and glucagon increases significantly in the body. These substances contribute to the destruction of muscle tissue. For this reason, you should take a serving of fast carbs as soon as possible. Due to this, insulin will be released, which can neutralize the effect of all three of the above substances.
Consume vitamins C and E
In response to strong physical activity, a large number of free radicals are synthesized in the body. These are very dangerous substances that not only destroy tissues, but also, according to scientists, are the cause of the development of cancer. Some of the best antioxidants are vitamins E and C. According to the results of the study, when using a mixture consisting of one gram of vitamin C and 1200 IU of vitamin E, the level of creatine kinase, which is a metabolite formed after tissue destruction, sharply decreases.
Drink more water
The athlete needs water no less than protein compounds. When the body becomes dehydrated, the muscle tissue begins to lose water, which as a result leads to their destruction. Be sure to drink during exercise to replenish fluid loss in the body.
Here are 15 muscle building tips to help you dramatically improve your training performance.
For more information on how to gain muscle mass, see here:
[media =
