Proper nutrition for muscle growth

If the athlete knows nothing about nutrition, he will not build muscle. It would seem - what connection? Train more, strengthen the load - and the muscles will grow by themselves. But this is not true, proper nutrition for muscle growth is of great importance. Moreover, we are talking about proper nutrition, which is different from what and how an ordinary person eats, not engaged in grueling training. Here we need an individual approach to each athlete, taking into account his age, sex, intensity of loads, body build.

Proper nutrition for muscle growth must include not only fats, proteins and carbohydrates, but also vitamins and trace elements. The athlete's daily menu should be diverse and include products from all groups. These are dairy products, meat, fish, eggs, fats, confectionery and flour products, vegetables and fruits. Dairy and meat products should take the main place in the diet, as they contribute to a greater extent of muscle mass. Protein should be consumed per day from this calculation: 2g multiplied by its own weight in kilograms.

If you do not know how to eat properly during training, your loads can burn the stored energy - and then they lose sense. Carbohydrates give energy to the entire body and must be eaten correctly. Carbohydrates are divided into two groups: fast and slow. Before training, you need the second, which is slower to digest, and therefore, longer will keep the muscles in tone. They contain products such as potatoes, rice and oatmeal. Fast carbohydrates are also needed, but they must be consumed after training, this will give the muscles energy that is wasted during the exercise. This includes honey, jam, raisins and confectionery.

If you give a general definition of how to eat athletes, the most important thing you need to know - there must be a variety in food and take food at least five times a day. And more it is necessary to remember, that muscles are built up during rest, instead of during trainings. Conclusion: you need a full rest, as the growth of muscle mass directly depends on the right balance of nutrition, exercise and rest. And you can not forget about water, otherwise with insufficient intake of water into the body, the muscles will simply collapse.

Many people think that fats are not needed in the diet. This is fundamentally wrong. Proper nutrition for muscle growth must necessarily include fats. They contain the calories needed for a person who regularly exercises in the gym. In addition, the lack of fat can affect the sexual function, because the synthesis of testosterone is impossible without fats. Consumption of them should be dosed and in moderation, so as not to gain excess weight. If the athlete uses eggs, nuts, cheese, sunflower seeds and vegetable oil, the amount of fat will be sufficient.

Proper nutrition for muscle growth must necessarily include vegetables and fruits, as well as juices, best if it is fresh. With fresh vegetables and fruits in the summer-autumn season, there are no problems, but in winter and spring one should lean on dried fruits - raisins, dried apricots, figs contain enough useful substances. In addition, a balanced diet does not exclude the use of multivitamins. And, of course, there should be no fast food in the food, as well as excessively thermally processed food.

General recommendations for a balanced diet for athletes contain tips to eat less salt and sugar, animal fats to be replaced as much as possible by plant fats. The tasks that food should solve: providing enough calories, vitamins and minerals, reducing the fat layer, and, correspondingly, increasing the muscles of the body. As a result, an optimal hormonal background should be achieved, which will achieve the maximum result.