Although a high percentage of people who come to the gym or playing sports seek to maintain or reduce body weight, on many occasions in order to go in another direction, and the aim is to increase the weight based on improved fat-free muscle mass. The benefits of this gain in muscle mass are varied: in addition to the purely aesthetic, a higher percentage of fat-free muscle mass is going to be a marked improvement in strength and power, a general increase our basal metabolic rate (increased calorie consumption at rest), and even extra protection for your joints.
In this situation we find many people who are physically active in order to increase your muscle mass for improved physical performance or for cosmetic reasons. In both cases the rate of increase in this tissue involves a series of phenomena ranging from the type of exercise, hormonal status of the individual, rest, nutrition, supplementation, sexual maturation status, age and even sports genetic potential.
Nutritional recommendations for increasing muscle mass
In a previous BUENAFORMA could be seen what the training guidelines is to increase muscle mass. In this article we will see what are the dietary patterns that will complement physical exercise to achieve this goal.Some of
The Practical nutritional guidelines
We will list a few tips that can help increase muscle mass:
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Number of calories
To hype muscle mass is desirable, in the case of men, increasing the daily caloric intake in 500-1000 KCal and women between 250 and 500. This means that we must increase food consumption day, putting full attention as they are the most nutritious and healthy as possible.
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Weight gain
To follow healthy guidelines is not recommended to upload more than 250 grams of weight per week (about 1 kilo per month). Rates of major weight gain may mean that you're not gaining weight as muscle mass but in the form of fatty deposits, which does not matter.
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The Number of meals
It is important to make up to six meals a day. It is preferred to make six small, frequent meals, but that only three large meals. Thus, on one hand will be easier to increase the calories, and at the other get maintain a constant anabolic hormonal milieu. You should not let more than three or four hours without eating, because from this time our metabolism starts to decline and it is important to maintain blood amino acid level.
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Proteins
Hypertrophy is increased muscle mass due to light is accomplished by injury that occurs in the muscle by submitting to unusual stress of contraction. But for these injuries can regenerate and hypertrophy occur we must ensure a positive balance of protein. That is, the synthesis must overcome destruction. In other words there must be anabolism and catabolism. It is important to have a serving of protein at every meal of the day to maintain a constant level of plasma amino acids. The functions and recommended amounts of protein were described in a previous article.
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Carbohydrates
For their vital role in the implementation of physical exercise should be the staple food. Good muscle glycogen stores are essential for good health and muscle that can develop high intensity efforts. When it comes to increasing muscle mass always thought that protein is the nutrient most needed, forgetting that carbohydrates are equally important for building muscle.
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Exercise after food
Eating food after exercise is vital to the aim of increasing muscle mass. Once the physical exertion the body is in a catabolic state important muscle proteins are damaged and depleted glycogen stores. Hence the importance of eating a meal consisting primarily of fast carbohydrates and proteins immediately after exercise (no waiting), so the situation will reverse catabolism and anabolism will begin to recover the damaged structures, the which will result in hypertrophy sought.
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Hydration
Muscle mass is formed essentially by water. We think that will be capital for maintaining good hydration for the muscle is always enough water to carry out their functions and maintain their structures. It also is known by all the great importance of maintaining proper hydration status to perform physical activity at the highest level.
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Supplementation
There are some nutritional supplements combined with proper training regimen and adequate nutrition can help us improve our muscle mass. On the market many supplements that promise big gains in muscle mass, but the reality is that the two most studied and proven safe is creatine and whey proteins in milk, of which we spoke at length in previous articles.
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Rest
Last but not least, it is essential to establish adequate breaks between training days, but it will not produce a proper recovery and muscle hypertrophy. It is also essential sleep about eight hours, because during sleep many hormones that act, among other things, to build muscle mass.
Nutritional recommendations building3 muscle to increase muscle mass
Most common errors committed
Let's look to end what are the most common errors committed, and that may be, in part, why are not the expected results:
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Train too much and not enough rest
It is typical to see people who are anxious over increased muscle training muscle and not respect adequate breaks between sessions. Paradoxically, this can lead to injuries, overtraining, catabolic states, immune problems, etc..
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Eating too much of protein
Proteins, beyond doubt, have a central role in muscle growth. But not only have them. Probably more important is the volume of total caloric diet. Without enough calories, your body may get diverted to the energy sources. By contrast, when enough calories (from other nutrients such as carbohydrates or fats), proteins can perfectly fulfill its constructor function of muscle tissue and not be used as an energy source.
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Do not take anything from fat
Often, people who seek an increase in muscle mass discard of any fat diet, up to stigmatize. Far from it. Fats are popularly frowned upon, but the reality is that play vital roles for the proper functioning of the body. In fact, fats are the muscle cell membranes, which will be essential to include a portion of fats from our food quality (such as those found in olive oil or fish) to maintain healthy muscles .
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Repeating the same eating habits
It is also not unusual to see as there are individuals who are very concerned about their diet, decide to eat the same foods to avoid falling into any error. Who has not heard the diet of all food taken into white rice with chicken breast grilled? We must escape this type of restrictive diets: can lead to nutritional deficiencies and even diseases. It should follow a diet varied enough to get all the nutrients and meet our demands.
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Depending too much on supplements
We have already commented that the supplements can become a good ally to reach our goal. However, one must not fall into the trap of thinking that are miraculous and we will have to gain muscle mass quickly and effortlessly. Exercise, diet and rest will remain the pillars for a healthy muscle growth.
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