Food features during a set of muscular weight
In this article we will tell to you how to transfer your organism in an anabolic mode. Your muscles will increase in breadth and deep into, your weight and dimensions will grow. Perhaps you are ready to train four, five or even six times a week. We will help you to achieve outstanding results in the shortest terms.
To raise efficiency of trainings, you should know precisely when and in what quantities to use food. Our tips can help you with this deal.
1. Protein - the basis of muscle growth
Protein, coming together with food in your organism, under the influence of gastric juice decays to amino acids. Then they get into blood and start to circulate in organism. In muscle tissue individual amino acids gather in the chain again. Thus, the new muscular tissue is formed. Here the basic list of products rich with protein: a hen, fish, beef, bean, protein powder concentrate, and also degreased dairy products - cheese, cottage cheese, yoghurt and milk.
On 1 kg of your weight should be 2 g of protein – it’s a main objective of your diet. According to this proportion it is necessary to divide a protein for the portions and to accept for 5-6 times. Secret of the given technique is that for once organism can acquire no more than 30-40 grammes of protein.
2. Carbohydrates. Add energy.
As it known, carbohydrates are the basic energy source. Energy is an indispensable component of successful training and increase muscle mass. In your diet must be the products rich with protein and carbohydrates. Thereby you will give to an organism a necessary building material for muscles and energy for creation of a muscular tissue. The main sources of carbohydrates for the body builder are every possible porridges, rice, bread from a flour of a rough grinding, macaroni from firm grades of wheat, vegetables and fruit, and also carbohydrate powder concentrates. If your organism doesn’t receive enough energy from carbohydrates it starts to burn and use your muscular fabric as an energy source. It’s obvious that in such mode you cannot pump up the big muscles.
3. Calories – a growth basis.
Scientists measure quantity of food in calories. By means of calories also measure quantity of energy spent by the person. At first sight everything is simple - you just need to compensate quantity of the spent calories. But it isn’t so easy. Together with the food you need to consume more calories! Process of growth of muscles also depends on energy. Therefore if the quantity of consumed and spent calories is equal, your muscles will not have enough energy for growth. For strengthening of growth of muscles it is necessary superfluous consumption of calories. Sixfold “Mr. Olympia” Dorian Jets advises to begin with 350-500 grammes of carbohydrates a day. Then it’s necessary to be guided on indicators of scales. If your trainings pass in a heavy high-intensity mode, but your muscles don’t grow, this means that you don’t have enough calories. You can add 100 gramme of carbohydrates a day. And continue so until your scales will not show stable increases of weight.
4. Fats – an irreplaceable element of growth.
Reception of fats is directly connected with secretion of the major hormones. The human body makes testosterone from fat. Therefore transition to rigid vegetarian diets involves sharp falling of a sexual inclination - organism slows down secretion of testosterone. At the same time excessive consumption of fats - is harmful. Strangely enough, however use of fatty food entails falling of level of hormones too. You need to know the extent of consumption of fats. According to professionals on a share of fats should have no more than 15 % of all daily calories. The traditional menu as a rule contains to 40-48 % of fats. Dieticians advise to reduce consumption of animal fats and to eat more vegetable fats. But from this rule there is an exception – cod-liver oil, because of polyunsaturated fat acids of Omega 3containing in it. The advantage of these fats is difficult to underestimate. For body builders it’s important also that Omega 3 helps for mastering of glucose by a muscular tissue. The potential of growth of tissue considerably increases because of bigger quantities of energy. Therefore, if your goal - increase of muscle mass, you must eat salmon, mackerel and tuna.
5. A variety of food.
Is it possible instead of natural products to use protein powder and gainers, fish oil and vitamin sports complexes? Is it possible muscular growth with this diet? Hardly. In vegetable food scientists have found about fifty phytosubstances. These substances possess properties of antioxidants, strengthen immune system, and prevent development of a serious illness. In sublimate products purchased in a store quantity of such substances is extremely small. Perhaps that is why residents of large cities vulnerable to skin diseases, cancer, tuberculosis and nervous system disorders. Long-term experience of body builders has shown that muscles will not grow if in a diet few vegetables and natural fruit. The daily menu must necessarily include three portions of fruits and vegetables. You can add in protein cocktails frozen berries and fruit. With such garnishes as rice and macaroni it’s good to use the chopped stewed cabbage, sweet pepper and mushrooms. It’s necessary for you at least once a day to eat the big portion of salad desirable filled with vegetable oil.
6. The quantity is extremely important.
To recover the huge number of calories expended during the training you’ll need a lot of carbohydrates. Consequently you’ll need to choose products with high maintenance of carbohydrates. To them concern: rice, pasta, buckwheat and oatmeal porridges, a potato and black bread. Such products allow to recruit necessary daily norm of carbohydrates without risk to overflow a stomach.
7. Carbohydrates before training.
Carbohydrates are share into two types: “fast” and “slow”. The first are digested very quickly and deliver a lot of energy. Digestion of “slow” carbohydrates occupies much more time. Foods containing the “fast” carbohydrates are usually sweet. Examples of such food: sugar, cakes, sweets, confectionery products. The products listed in the previous point, are sources of “slow” carbohydrates. Such products are well approach for food intake before training. Glucose gradually arrives in blood and provides stable level. And this is a necessary condition for a good muscular tone and mood. If you’ll eat the products containing fast carbohydrates before the training, glucose level will rise too quickly. The organism will quickly remain without energy and will start to spend glycogen - emergency reserves of energy in the muscles and liver. The interval of rest between training in this case may be delayed. You will feel absolutely broken until the organism will not restore all spent glycogen.
8. A food after training.
At very intensive trainings happens increased allocation of cortisol and glucagon. The secretion of catecholamines is also increases – these hormones provoke destruction of a muscular tissue. The organism always allocates such hormones at physical or nervous stress. Now it’s clear, why hassle is usually leads to loss of muscular weight. After training your primary mission is - to give to your organism “fast” carbohydrates. It will provoke an organism to allocate insulin – a hormone, counteracting the influence of cortisol, catecholamines and glucagon. Honey and raisin are - excellent sources of simple carbohydrates. Professional Jay Cutler advises immediately in the locker to take 1.5 grams of carbohydrates per 1 kilogram of body weight. Jay takes with itself for each training session the rice mixed up with raisin and honey. As to albumen professionals recommend to use a whey protein. It quickly saturates blood with amino acids.
9. Eat as often as it possible.
Doctors thought a special multi-feeding by small portions. The quantity of food intakes can reach to eight times a day. Body builders became the first who has started to use such strategy of a food. When known professional Mike Mataratstso has broken his daily diet into small food intakes, his weight immediately increased. If you eat small portions with small intervals between meals, your muscles will be provided by constant inflow of amino acids and glucose. Amino acids are a building material for the muscular tissue, which was damaged during intense training. Stable level of glucose provides equal allocation of insulin, thus increasing the reserves of glycogen in the muscles. If you’ll eat seldom and the big portions, constant heaviness in a stomach, mood changes, drowsiness and increase of hypodermic fat are provide to you.
10. Vitamins C and E
During intensive training in a human body a lot of free radicals appear. These harmful substances promote destruction of a muscular tissue. Scientists even consider them as one of principal causes of diseases – from skin to cancer tumors. However many sportsmen remain healthy till old age. For a science it still remains a riddle how the organism of the athlete struggles with free radicals. In regular intensive trainings sports physiologists advise to accept antioxidants – vitamins C and Е in considerable quantities. In the body these vitamins destroy free radicals. As a result of the scientific researches spent with the assistance of group of weight-lifters, it was found that 1200 mg of vitamin E and 1000mg of vitamin C sharply reduces in blood level of creatinekinase. The less content in the blood of this byproduct of the destruction of muscles, the smaller will be scale of the devastation.
11. Useful features of creatine and glutamine.
Creatine effectively increases power and muscular weight. It promotes increase of level of muscular power and endurance. Also it stimulates the synthesis of protein. Second in the list is glutamine. This additive improves immune system and well influences on protective forces of an organism. And it very positively influences on abilities of an organism to be restored after trainings. The better your immune system will work, the less time you’ll need for the restoration between trainings. Also, glutamine can help to store glycogen and to block the effect of cortisol. These two additives it’s recommended to accept together with a carbohydrate drink after training. Inflow of glucose sharply increases level of insulin in blood, and it improves permeability of creatine and glutamine in muscular cells. The optimum dosage is - 3-6 grams of creatine and 5-10 grams of glutamine.
12. Watch for your weight.
Your weight is directly connected with quantity of consumed carbohydrates. If you stably add from 200 to 500 grammes a week it means that your organism receives enough carbohydrates for growth. If your weight doesn’t change - it means that in your diet lacks carbohydrates. It is recommended to accept daily 4–6 grammes of carbohydrates on 1 kg of weight of a body. If the weight of a body does not start to grow, add one more gramme of carbohydrates. Try to increase quantity of eaten carbohydrates to 5-7 gramme a day. Gainers will help you in this.
13. Use instrument for measuring the thickness of subcutaneous fat folds.
Assess the situation from different sides. Except scales for this purpose you’ll need device for measuring the thickness of subcutaneous fat folds. It allows to define precisely a specific correlation between the percentage of muscle and adipose tissue in your body. During the recruitment of weight any its share is always falls on fat. Main that the increase of fat layer did not occurs faster than increases of muscular weight. Measurement of a thickness of hypodermic folds will allow you to accurately navigate in this situation.
14. Drink water.
During the periods of a set of muscular mass the requirement of an organism in water sharply increases. You need to drink much more. Your organism consists of water on 75%. Without it it’s impossible to increase muscle mass. If in your diet is observed strong shortage of water, shortly the organism will come to a dehydration condition and by that will start mechanisms of destruction of muscular weight. Don’t forget also that the effect of glutamine and creatine is accompanied by an increase of the content of fluid in the muscle cells. This allows to spur them to further growth.
15. Meat.
Natural beef is a good source of protein. The low-fat beef contains a lot of amino acids, vitamins of group B (especially B12), creatine, iron and zinc. These substances are catalysts of muscle growth. Also, they are necessary for the synthesis of red. Besides, zinc affects to allocation of testosterone by organism. So if you want to gain a weight, you need to eat a lot, but it’s necessary to do efficiently- then your body will consist of powerful layers of muscle mass.
