There are many people in the world who want to lose weight. But there are those who want this very weight to type, and the right way. The correct method is a set of muscle mass. To do this, you need to play sports and eat right. If you are interested in how to eat to gain muscle mass, we suggest reading useful information.
How to eat to score muscle mass - protein
In order to increase the muscles, it is necessary to ensure their building material, that is, protein. If the diet is a shortage of protein, then no muscles wait. To calculate the correct amount of protein needed to use specifically, use the simple calculation. Multiply 1.5 g of protein on the mass of your body. The result you need to eat daily. The protein is in the same products: egg whites, beef, chicken white meat, turkey, cottage cheese, fish, nuts. There is a protein throughout the day, but protein synthesis occurs at night. So that the protein is better learned, we have a certain dose of protein in the evening, for example, cottage cheese.
How to eat to gain muscle mass - replace harmful carbohydrates
Carbohydrates are an excellent source of energy, but only if they are useful. Eat cereals, bran and fruit. Exclude from your diet gasion and sweets. Consume carbohydrates in the first half of the day, it is desirable to eat more in the morning. After 18.00 carbohydrates to use you no longer.
How to eat to gain muscle mass - fractional food
Increasing muscle mass, you must eat fractionally, that is, gradually, but often. At a minimum, from four times a day to six. Three times you should eat well, and several times to get used the body with a useful snack. For an hour before training, eat carbohydrates, after training, in no case is not hungry, for an hour we have carbohydrates and vitamins.
How to eat to score muscle mass - count calories
Regarding calories, everything is simple, when building weight, use calories more than spend. Get yourself a table of calorie food and lead a food diary. Such calories should not be much to be much, about 500 will be enough. Do not forget that calories should be scored with useful food.
How to eat to score muscle mass - use water
Drink water constantly during the day, do not make the body dehydrated. It is about water, compotes, juices do not count. Water is also power for your muscles, as muscle fibers consist of 85% water.
How to eat to gain muscle mass - sports nutrition
If you are not able to eat a lot of protein, or the rhythm of life does not allow me to eat so much, sports nutrition will come to the rescue. For a set of muscular mass requires protein and heiner and creatine. Briefly for everyone: protein - dried protein, heiner - carbohydrates, creatine - a substance contained in animal and human cells helps the structure of tissues. Manufacturers need to be selected verified so that sports nutrition is effective.
If you work correctly and eat, in a month you can gain muscle mass about 1% of the total mass of your body. It all depends on you!
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