In training, “burn” calories, your metabolism speeds up. This rate is also retained after a workout (about half an hour). Exercises help build muscle, which absorb energy with increasing muscle metabolism is accelerated and the person requires more calories.
Exercises force the body to burn fat. However, the results depend on the intensity and amount of exercise, and energized. After all, the muscles are not taken out of nowhere. Those to grow, the body must obtain the necessary substances from food.
We must always remember that the muscles need protein. But to increase muscle mass, and energy needs, which are the source of carbohydrates and fats. Carbohydrates are digested by the body quickly, and fats are deposited.
But these materials are not enough. Essential vitamins and minerals. It must be remembered and water play in the body an important role. Drinking water stimulates an increase in muscle mass.
Increase muscle mass is possible, if the body to provide more calories than he can spend. Protein is also required, and – in a specific amount. Need to eat 5-6 times a day, to reduce the number of refined carbohydrates (sugar, chocolate, cakes), and vegetable oils. Cannot be used at night food that contains carbohydrates.
The mass of muscles grew continuously, the body should regularly get food.
On the morning of the fight begins between hormones and anabolic-hormone. Anabolic steroids help to increase muscle mass. It is very important that from the hormones win. Need help anabolics win. If it turns on the contrary, any exercise will be meaningless. Anabolic and legal steroids will help proper nutrition. However, not enough just to get the calories in the required volume. It is important that the calories battered body at certain times.
The human body, which increases muscle mass, afraid of hours of breaks in the meal. After the food products fall into the primary elements – amino acids, fat molecules, macro- and monosaccharides, vitamins and minerals. The abdomen is filled with lots of blood, which floats intestine, from which nutrients move into the blood, deliver them to all the organs. If blood is empty for several hours, the work of the body is disrupted.
You may think that you just need to eat more. This is not quite true. Food must be taken regularly at a certain time. Required use of carbohydrates and proteins immediately after waking up, immediately before training, and within half an hour after. Fourth time charge of the protein and carbohydrates should be half an hour before bedtime. Only by adhering to this schedule helps to increase muscle mass.
Immediately after waking up
Morning develops an unpleasant situation – passed eight or even ten hours after a meal. Day of the stomach protests in three, three and a half hours. Night fasting period three times as long. In the body, began a disaster! It is necessary to take immediate proteins and fructose. At the expense of proteins clear. And here fructose?
Most of the night hungry liver. It should feed first. And she learns fastest fructose. It is necessary to take 20-40 g carbohydrates (250 g of orange juice (apple 1-2 can be replaced), which contains 195 calories, 30 g carbohydrates, 22 g protein and 1 g of fat) and 20 g of whey protein (whole milk (two cups), that comprises 166 calories, 24 g carbohydrates, 16 g protein and 1 g of fat). You can replace the protein-carbohydrate bar.
If training will begin in an hour or two after eating something in the locker room need to take 20-40 grams of “slow” carbohydrates and 20 grams of whey protein. In order to increase muscle mass, it is necessary that the amino acids in the blood were BCAA. A “slow” carbohydrates increase the amount of energy and push fatigue.
Thus, it is necessary 20g whey protein, one fruit, which gives 195 calories, 30 g carbohydrates, 22 g protein and 0 grams of fat.
The natural protein source – tuna water (150 g) and two pieces of whole meal bread, which contains 265 calories, 23 g carbohydrates, 20 g protein, 5 g of fat. Can be replaced roast beef (60-80 g) and fitness bars that contains 220 calories, 23 g carbohydrates, 20 g of protein and 5 grams of fat.
After a workout
Exercises for the body – its stress. Muscle cells require nutrients. During the training the muscles absorb huge amounts of amino acids, hormones, sugars and oxygen. The process does not end with the completion of the exercise. Inertia saved about half an hour after your workout. Immediately “feed” the muscle cells – urgently to use the “fast” carbohydrates and protein. This – the material for the growth of muscle protein components of the cell.
Need 40 grams of protein and 40-80 grams of “fast” carbohydrates. 40 g protein – a chicken breast of 180 g and 2 pieces of white bread, which contains 288 calories, 29 g carbohydrates, 37 g of protein and 2 g fat. Carbohydrates – 20 g casein 1-2 Vitargo measuring spoon comprising 520 calories, 81 g carbohydrates, 43 g protein and 1 g of fat. All this can be replaced with two cups of hot chocolate prepared with whole milk, which contains 314 calories, 52 g carbohydrates, 16 g protein, and 6 grams of fat.
Before falling asleep
To prevent catabolism during sleep, immediately before going to sleep is necessary to use 20 g of casein, which coalesce into lumps and dissolves slowly by enzymes and gastric juice. Muscles receive amino acids and peptides overnight.
Do not eat before bedtime carbohydrate foods. Energy is not needed until the person is asleep, so carbohydrates turn into fat storage. But do not interfere with healthy fats – they will slow the absorption of casein.
Before going to sleep need 20 grams of “slow” protein and a little unsaturated fat. 20 g casein contains 720 calories, 23 g protein and 5-10 g of vegetable oil. The protein can be replaced by a single cup of cottage cheese, which contains 163 calories, 6 g carbohydrates, 28 g of protein and 2 g fat.
Another embodiment – 2 low fat cheese slice that contains 150 calories, 3 g carbohydrates, 18 g protein and 9 grams of fat.
Example menu for the bodybuilder weighing 85 kg
After a night’s sleep
20 g of whey and 250 g of orange juice
Cup of oatmeal, a cup of berries, slice low-fat cheese, three whole eggs.
Wholegrain bun, honey (tablespoon) and peanut butter (two tablespoons).
Burger with tuna (150 g of canned tuna in the water and one tablespoon of mayonnaise), two slices of whole-wheat bread, a cup of boiled peas, lettuce cup.
20 g of whey and one fruit
Before falling asleep
For 3241 calorie per day is used, 294 g protein, 338 g carbohydrates, 95 g fat.
The main reason for the ineffectiveness of training often lies precisely in the wrong diet. If bodybuilder eats right, he trains better. Muscle mass is growing faster.
But it happens that a person eats properly, but no result. Most often this happens with beginners who devote too much time training. They forget that the ability of the human body is limited. He needs a rest. If rest is not enough muscle mass does not increase. Affects fatigue.