Desire to create an athletic body and to build relief muscles forces people to go to the gym and to be engaged on exercise machines. However very often efforts of athletes are futile and to achieve the objective – a beautiful, athletic body – only units can. And all because not all know what products should be eaten that muscles grew.
What needs to be eaten that muscles grew quicker?
The athlete's nutrition aimed at acceleration of growth of muscle bulk has to be good and include all categories of nutrients: proteins, fats and carbohydrates. Proteins is a major source of the amino acids necessary for construction of muscle tissue. During the power trainings of a muscle of the athlete are damaged – in them there are microscopic gaps. The amino acids received from food are built in gaps and increase muscle tissue – so there is a growth of volume of muscles.
Carbohydrates are the most available power source, necessary for activity and trainings. If the carbohydrate component of a diet is small, the organism spends for energy of squirrels, and muscles lack it in that case. Carbohydrates divide into slow and fast. The first slowly and reliably fill an organism with energy, allowing to prolong trainings as much as possible. The second – quickly get blood and stimulate increase in level of insulin – the hormone causing the accelerated adjournment of carbohydrates in the form of fat.
Fats – a necessary component of food without which digestion of some vitamins and production of hormones stops. If necessary fats act as additional (and very generous) a power source.
From what products do muscles grow?
- Proteins. Contain in meat, fish, dairy and fermented milk products, eggs, cottage cheese.
- Slow carbohydrates are cereals, products from firm grades of wheat, fast carbohydrates which should be excluded is a sugar, confectionery and sweets.
- Useful fats. Dairy products, fish, seafood and vegetable oils contain.
How to eat that muscles grew?
The healthy nutrition directed to building of muscle tissue provides constant replenishment of free amino acids in blood. It means that it is necessary to eat each 3-3.5 hours. Some athletes who reached the highest level in bodybuilding eat even at night, and they can have a number of meals up to 10 times a day.
To the person who is not striving for such results, rather regular food on hours of 6 times a day. At impossibility to eat fully, the athlete has to carry with himself protein and carbohydrate mixes or bars which can replace a lunch, an afternoon snack or a dinner.
Beginners often have a question how to eat properly in days of trainings that muscles grew quicker. Prior to a training (in 1.5 hours) it is necessary to organize proteinaceous meal as much as possible to increase number of free amino acids. In an hour after the training the meal from proteinaceous and carbohydrate components is recommended.
One more important point – food for the night. During accumulation of muscle bulk also the fat layer inevitably accrues. Therefore not to aggravate a situation, for the night, proteinaceous products with the low content of fat are resolved. An ideal product for dinner – cottage cheese. It contains casein which is long split and during the whole night fills up the athlete's blood with amino acids.
To calculate a day diet, it is necessary to know that the recommended norm of protein for growth of muscles - 2-3 grams on 1 kilogram of weight of the athlete. Carbohydrates on kilogram of weight of the athlete also 2 grams are required, however it is necessary to distribute them unevenly: 30% for a breakfast, 20% – for lunch, 15% - for the second lunch; 25% - after the training and 10% - before going to bed. Such deal is recommended because the greatest number of energy is necessary in the morning and after the training, and at night carbohydrates are generally laid in the form of fat.
"