Monday, May 22

The secret to muscle up quickly for

Can say, when you step into the gym and all have a common desire is to achieve the purpose of the self. Therefore, exercise combined with diet is essential. Your body needs energy and nutrition to adjust to changes in weight, the muscles. If you are with your diet menu yourself, then this article will give you a few tips how to prepare nourishing muscles:


1. Protein 
To build muscle you need enough protein loaded on the body in a day. They are found in foods such as eggs, meat, fish, cheese, milk, whey protein, most of the other animals and products are called complete protein intake. Also the plant products often offer less protein intake except as soy seeds, potatoes, quinoa ....

2. The amount of protein that allows
Most standard of protein you must provide to the body in a day is from 1.5 to 2 grams per pound of body weight. Each local body options that you changed the range accordingly. For example, if you weighed 68 kg (150 pounds), then the calculation is you get 150 pound x 1.5 to 2 grams = 150 grams to 225 grams of protein you eat per day if you want to build muscle. You also should not set too hard because it doesn't give you much more muscle, you should just join 1 to 1.5 hours in a day. You eat a small breakfast, 5-6 divided about, the 3-4 to load the body into the meal. Don't eat too much, Yes will not exceed prescribed are off topic
-You can refer to the amount of protein is great for building muscle:
-Red meat, beef, pork, lamb, venison, etc.
-Fish, tuna, salmon, swordfish, salmon, mackerel, etc.
-Chicken, Turkey, duck, etc.
-Egg white
-Milk, cheese, yogurt, etc.
-Milk whey protein

3. Eat carbohydrates in the morning and after workouts
In addition, the protein carbohydrate supplement to your body to increase glycogen (energy) in the muscles when you are active. If you do not load enough carbohydrates into your body will have no energy reserves leading to muscle loss over time and not obtained results as desired
Some foods have a low carbohydrate intake and release energy slowly:
-Brown rice
-Quinoa
-Oatmeal
-Sweet potatoes
-Black bread
-pasta spagheti

4. Drink lots of water.
When the body loses water means your muscles are difficult to recover. Therefore, make sure that you drink plenty of water during the day. You drink 3-4 litres of water a day, drink at least one will make you into the habit for the other day. The recommended daily amount for men is about 3 liters and 2.2 liters for women.
You can use mineral water or clean water to ensure water supplies in the body

5. Breakfast.
Do not deny anything else, breakfast is the most important of the day outside the meal after a workout. Breakfast contains more protein, complex carbohydrates and fiber will get your metabolism is balanced. It also gives you energy helps build better muscles. During the day, breakfast is important because after a long sleep, the body you are missing nutrients in a long time, then you need a food to nourish muscles compensate for that time.
Protein supplement into your breakfast such as beef, chicken, milk whey protein or vitamins, cheese is a wonderful source of protein. While simple carbohydrates such as sugar, donut ... by the time torn stockings very quickly, causing the increase in blood sugar, so you should eat complex carbohydrates. Complex carbs like oatmeal, Bran, beans, whole grains ... consumed more slowly will help you in a nurturing body in a long time and does not cause blood sugar spikes
Often when referring to diet is always cleared cabrs bad. Because of complex carbs are divided from and has a low glycemic index (does not contain too much sugar). And recommends eating breakfast is the best for a long day of campaigning
6. Eat many small meals during the day
Split the packed during the day to avoid being too hungry and better absorption of nutrients. When you've finished breakfast, the 1-2 take to digest food, so the remaining time to be lunch you will be hungry, about how the rest of the day as well as the then no longer any nutrients to feed the body. Because new fins, the need for extra meals by dividing a meal from 5-6 packed in 1 day. Eat enough breakfast, drink whey protein before and after a workout, 1 cup of casein before bed, 1.5. Snacks during the day can include vegetables, nuts, berries ... If you are trying to gain muscle and lose weight, you should not eat a lot in the evening. Drink right before bed helps to avoid muscle loss in casein Cup for a long time

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