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Nutrition after weight training for muscle building

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Nutrition after weight training for muscle building

The contents

  • The principles of nutrition for muscle growth
  • When and what to eat after fitness training
  • TOP 10 foods for building muscle
  • Sports nutrition and strength exercises

To achieve continuous muscle growth, you need to vigorously work out in the gym. But working with weights and fitness training for endurance will not be able to give desired results, if not to balance the power. Muscle mass increases only if she has enough energy and protein. Therefore, it is important not only to correctly build programmeerimine, but also to deal with the diet. It’s one of the main components of success beginners and experienced bodybuilders.

The principles of nutrition for muscle growth

To stimulate muscle growth, you must adhere to the following principles of nutrition.

  • Need to eat fractional 5-6 times a day, every 3-4 hours. The portions at all meals about equal.
  • High calorie foods needs to be up to 70% of the total diet. The secret to muscle growth is that it is necessary to consume more calories than you spend.
  • It is necessary to abandon a fast utilizable carbohydrates and TRANS fats, drink more water.
  • In power fitness training, you need to eat 1-2 hours before class. After a workout, it is necessary to take rich in proteins and carbohydrates food for 60-90 minutes.
  • It is necessary to take into account the somatotype of the athlete — body type and metabolic rate:

    • slim ectomorphs difficult to gain muscle mass, they have a metabolism; they need to reduce the amount of fat in the diet, eat more complicated carbohydrates and protein at the rate of 3 g per 1 kg of your weight;
    • mesomorph — people with a normal body type, which is easy to achieve muscle growth can consume any carbohydrates and protein in amount of 2-3 g per 1 kg of body weight;
    • full-bodied endomorph retarded metabolism to gain muscle mass is easy, but difficult to burn fat deposits. They should, therefore, focus on protein-rich foods, and sports nutrition, in addition to the competition.

    When and what to eat after fitness training

    Muscle fibers during strength training get damage. The muscle recovery and causes an increase its volume. The more intense the exercise, the more muscle growth it can cause. But to build muscles need protein.

    In addition, law enforcement fitness training comes with tremendous power. If they are not replenished, the body will begin to use internal resources — the protein from the muscles. It is therefore necessary to compensate for the lack of energy and protein, eat within 60-90 minutes after training.

    Food should contain all macronutrient:

    • proteins required to build muscles, the metabolism, strengthen the immune system;
    • carbohydrates — energy source and the basis for the construction of RNA, DNA and ATP, a means of equalizing the osmotic pressure in cells.
    • the fats used by the body for energy production, protection from hypothermia, normalization of metabolic processes.

    Protein is found in eggs, lean meat, fish, dairy products, beans and nuts. Complex carbohydrate-rich cereals, pasta from durum wheat, fresh vegetables, berries, unsweetened fruit. Saturated fats olive oil cold pressed, avocado, salmon, nuts.

    If the exercises are held in the morning, after the lesson, you need to eat more high-calorie foods. After evening workouts can be limited to protein, and at high loads it is also possible to add “complex” carbohydrates. To the number of calories coming in exceed the amount of wasted energy, you must eat shortly before bedtime.

    A late dinner should be composed of foods rich in protein that is slowly digested. From fats and carbohydrates should be abandoned. Ideal — 100-150 g of nonfat cottage cheese. Casein in its composition for a long time to digest and energizes the body for 5 hours. During the recovery and growth of muscles.

    Need to drink throughout the day. Best of all, if it is ordinary water. You can also drink green tea without sugar. The amount of water necessary for the normal functioning of the body individually. Should focus on the feeling of thirst. The main thing — during and after exercise to prevent dehydration.

    TOP 10 foods for building muscle

    Experts identify products that are able to accelerate the recruitment of muscle mass, if you eat it after fitness.

    • Cheese.

    Besides the fact that it contains high amounts of protein, it has vitamins b, C and PP. The cheese has a beneficial effect on the nervous system, increases bone strength, helps prevent the development of atherosclerosis and obesity.

    • Chicken eggs.

    Contain proteins, healthy fats. Are a source of vitamins, iron, phosphorus, which helps in muscle recovery.

    • Poultry fillets.

    Source of easily digestible protein and essential micronutrients. Contained in meat magnesium stabilizes the nervous system and helps avoid fatigue. The negative supply of white poultry meat for gaining weight — low calorie.

    • Fatty fish — salmon, mackerel, sardines.

    The source of polyunsaturated fatty acids omega-3, essential for muscle recovery. This product triggers the synthesis of protein in the body.

    • Whey cheese — ricotta.

    In its composition a large quantity of casein and albumin. Cheese promotes rapid muscle growth, strengthens bones and increases stamina.

    • Whole wheat bread.

    Slow carbs in its composition — the source of energy for the body.

    • Baked potatoes.

    A small amount of this product after a workout, contributes to the rapid energy replenishment.

    • Quinoa.

    Contains amino acids, important trace minerals, b vitamins Protein in quinoa is similar in composition milk. You can replace this grain of buckwheat.

    • Cherry juice.

    This drink contains antioxidants, helps to recover quickly after workouts, aligns blood pressure. It has anti-inflammatory properties, increases efficiency.

    • Mate, or Paraguay tea.

    It is known for its tonic properties. Yerba mate contains caffeine, which combined with creatine helps to increase muscle mass and decrease the amount of fat.

    Sports nutrition and strength exercises

    Modern research has proven the effectiveness and harmlessness of food additives for those who want to build muscle mass.

  • Protein is protein in fast utilizable form. It contains the optimal set of amino acids. The most popular among bodybuilders whey protein in the form of a cocktail. It is recommended to take 20-30 grams of protein immediately after training.
  • A weight gainer is a protein-carbohydrate mixture taken immediately after your workout.
  • Creatine monohydrate provides energy metabolism in the muscles. It can be taken in its pure form it is 3-4 g along with a weight gainer, protein or 2 grams of arginine.
  • BCAAs — amino acid complex that helps restore the muscles that contribute to the growth of their strength, and reducing body fat. Taken during exercise or immediately after it.
  • Vitamin and mineral supplements help replenish essential trace elements.
  • It is important to remember that sports nutrition can not replace a full meal. This is just a useful Supplement to the normal diet.

    Uses photographs Shutterstock

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