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Muscle gain nutrition

amino acids

Muscle gain nutrition

Nutrition is the foundation in bodybuilding. Change your diet and you will see a positive result.

Take 40 calories per kilogram of your weight.

Your muscle growth needs energy. However, such energy costs occupy the last place in the list of priorities. It is much more important for the body to provide energy to the brain and all its vital organs. That's why you need to eat in excess of the usual amount..

Remember, no fanaticism in training will help you if you eat a little! Science has precisely set the lower threshold for bodybuilder food intake: 40 calories per kilogram of athletes weight. If the energy intensity of the daily diet is less, the musculature does not categorically grow.

Eating Ground: Lesson 4

Take 2-3 g of carbohydrates per kilogram of your weight.

The main source of energy for our body is carbohydrates. They are a massive component of plant foods and represent the converted energy of the sun.

The best sources of carbohydrates for a strength athlete are: various cereals, legumes, potatoes and other vegetables, salads and fruits. Once in the body, carbohydrates immediately burn out, and some carbohydrates are preserved in reserve in the form of glycogen.

The main glycogen storage is in the liver, but over time, the power athletes body learns to store glycogen directly in the muscles. This increases their energy potential, and hence their athletic form..

In order to seriously gain muscle mass, you should take at least 2-3 g of carbohydrates per kilogram of your weight. This is an indisputable rule.!

Eating Ground: Lesson 5

Take The Right Carbohydrates.

All carbohydrates are divided into slow and fast. The first give energy slowly, while the others - within a few minutes. The last type of carbohydrate includes all sweets, white bread and buns..

Power athletes usually shun such foods. A flash of energy results in drowsiness and secretion of the hormone insulin, which accumulates body fat. Just for this reason, lovers of sweets and cakes are always overweight..

Typically, a bodybuilder consumes slow carbohydrates, which provide an even level of energy throughout the day..

However, once he deviates from the rule. Immediately after training, when the muscles are exhausted, it is necessary to take fast carbohydrates in order to intentionally induce a chord secretion of insulin. The secret is that insulin is a transport hormone.

Eating Ground

Usually he "carries" fats on himself inside fat cells. However, when muscle cells are in urgent need of nutrients, then insulin changes its specialization. It becomes a carrier of amino acids and glucose.

Unlike fat cells, muscle tissue is reluctant to let insulin in. However, after training, muscle cells make an exception for 30 minutes for this hormone. Within half an hour, insulin tightly stuffs muscles with nutrients, or more precisely, with "building" material.

Total? Powerful muscle gain!

After training, it is recommended to eat a sweet white bun, boiled potato, a few tablespoons of jam, honey or a bottle of sports carbohydrate drink.

Eating Ground: Lesson 6

Protein before and after training.

If fast protein assimilation does not make much sense during the day, then it turns out to be fundamental during the 30-minute post-training window known to you.

This is a unique chance to load maximum protein amino acids into muscle cells. However, if you eat the best beef steak, the first amino acids will replenish your blood after an hour, as the window closes.

Only fast whey protein can complete the task. It is absorbed in minutes, and gives muscle growth a powerful anabolic kick.

As science has established, protein must be taken at the same time before training to further increase the post-workout absorption of amino acids.

Before training, take 20 g, after training - 20-40 g of serum.

Eating Ground: Lesson 7

Eat every 2-3 hours.

Too much food in the stomach slows down digestion. This does not benefit muscle growth. It is better to eat 5-6 times a day in small portions (500-600 calories). Moreover, protein should be included in every meal.

This scheme provides a consistently high level of amino acids, vitamins and glucose in the blood, which is the main condition for successful muscle growth. Breaks in nutrition over 3.5-4 hours inhibit muscle growth.

Eating Ground: Lesson 8

amino acids

Eat before bedtime.

Anabolic hormones build muscle, and catabolic hormones destroy them. By isolating both hormones equally, our body maintains its constant weight.

It is well known that a stimulator of body growth, i.e. increased secretion of anabolic hormones, is a plentiful diet. However, in this case, advancing growth of adipose tissue is observed. Strength training needs to be added to high-calorie diets so that the growth focus shifts from fat to our muscles..

Frequent workouts in our sport are multiplied by frequent meals, but at night you have to take a break for 7-9 hours in the diet.

How to make your muscles grow even at night? To do this, before going to bed, you need to take a couple of measured spoons of casein powder. It is absorbed slowly and will nourish your muscles with amino acids throughout the night..

You can also eat a cup of homemade cheese, seasoned with a couple of spoons of linseed or peanut butter.

Eating Ground: Lesson 9

Add 5-10 g BCAA to your protein shake..

Of all the amino acids that are found in the protein, the most important for the bodybuilder are the BCAA amino acids - leucine, isoleucine and valine.

As science has established, they copy the action of anabolic hormones, in particular testosterone. In other words, boost muscle growth. However, in any form of protein powder such amino acids contain too little.

It turns out that the amino acid profile of the protein shake needs to be corrected by adding 5-10 g of BCAA there.

Unfortunately, organic foods cannot boast of a high BCAA content. For this reason, BCAA should also be taken during the day, in particular, at breakfast and before bedtime with casein.

Eating Ground: Lesson 10

Take 2-3 g of creatine before and after training..

Creatine is the main fuel of muscle contraction. Creatine is synthesized by the human body itself, and then consumed during physical work. Scientists gave athletes additional creatine in the form of a dietary supplement and got an amazing result: the muscles of athletes really increased strength and endurance.

Unfortunately, creatine actively absorbs only the muscles of aerobic athletes. Well, what about bodybuilders? Use the post-training window you know!

Take 2-3 g of creatine with whey protein before and after your workout. Already in the first month you will add up to 4 kg of muscle mass and increase your muscle endurance by 10%.

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