If you want to be pumped up – register in gym and shake. It would seem, everything is elementary simple. However it is very frequent at men whose organism in principle is adapted for accumulation of muscle bulk (at the expense of men's hormones), at the strengthened trainings the muscular gain is practically not observed. It only means that it is not aware yet how to eat properly when you shake.
Fractional food
On each kilogram of your weight 2 g of protein are necessary for accumulation of muscle bulk. However at one time food, no more than 40 grams of protein are acquired. From this the conclusion is drawn that it is impossible to accept all daily protein in once, you need 5-6 meals. Fractional food has to be the first point in the list how to eat at trainings properly.
Protein
Even children know that muscles are under construction of protein. We already mentioned a daily dose. Now we will talk about products. In each meal there has to be a proteinaceous food. The best sources of protein – food of animal origin. For example: milk, cheese, beef, cottage cheese, egg white. Vegetable protein is acquired worse therefore to define how will eat properly to the bodybuilder to vegeterianets more difficult. In any case, vegetable food will not provide it with sufficient protein content, so it is necessary to address sports additives.
Carbohydrates
Carbohydrates are a fuel of our organism. At the shortage of carbohydrates, at you actually forces will not train. The best sources of carbohydrates:
- cereal cultures;
- vegetables;
- fruit;
- dried fruits and nutlets;
- pasta and bakery products from coarse flour.
Carbohydrates save our muscle tissue from self-consuming of an organism. After the power trainings the organism needs energy on restoration and growth. If you have no reserves, muscle tissue will begin to be split, and it is all on all means that all your training is up the spout, you not only did not add muscles, you also "eat" them!!! For this reason the question is very important how to eat after the training properly. Men do not need to be afraid of fast carbohydrates, unlike women, it not so promptly turns into fat, and after the training quickly split energy is just what is necessary. As for food prior to a training, stop the choice on slow carbohydrates here.
Water
The last important point is the amount of liquid. As we on ¾ consist of water, our muscles cannot grow without its enough. Do you want fast muscle gain? Drink more clean still water.
"