Muscle diet - a special balanced diet helps to build muscle mass and reduce body fat.
Beautiful healthy body with muscle definition - a result not only of regular physical activity, and healthy nutrition. What products are needed for muscle growth? Why do so many diet for muscle does not work? What are the principles of proper weight gain and muscle mass?
Muscle Diet: The basic principles of supply for the recruitment of muscle mass
Modern sports nutrition industry offers a wide range of food additives, drugs, promote the growth of muscle tissue. The main goal of any sports nutrition products - optimization of processes in the body, designed to increase muscle mass and burn fat, provide a complete diet, increase stamina. However, none of the nutritional supplement can not replace proper nutrition for muscle mass, muscle proposed diet. Compliance muscle diet does not exclude the reception of auxiliary products to accelerate the recruitment of muscle mass. Sports nutrition provides the body with essential macro- and micronutrients for the normal functioning and growth.
Muscle diet is a balanced diet, the main purpose of which is to create conditions for the organism in which increases muscle mass and decrease body fat significantly.
The basic principles of muscle diet are:
Divisibility of power - an optimal diet with a diet - eating up to 6 times per day, with up to 70% of the total amount of food used to 16.00. Fractional power to avoid unnecessary load on the digestive system. Fractional flow of nutrients in the blood helps to maintain muscle power. Use the same amount of food the same caloric content in 3 divided doses to provide education of body fat, get rid of that in such a high-calorie diet would be extremely difficult;
The ratio of calories expended and received - for the growth of muscle mass the body must get more calories than the daily expenses;
High-calorie foods - up to 70% of the diet should consist of the most high-calorie foods that the diet allows the muscle to use. This avoids extra loads on the digestive system. Diet for gaining lean muscle recommended to reduce the share of fruit and vegetables in the diet to 30%, since they contain vegetable fibers stimulates contraction of the intestine and prevents the digestion of high-calorie foods;
Low in carbs and fat fast - fast carbohydrates called monosaccharides having a high glycemic index and increase the level of sugar in the blood. During muscle diet is extremely important to reduce the proportion of fats (fatty meats, sausages, butter and margarine) which provided an adequate supply of nutrients will be retained in the body, helping to build fat. To fast carbohydrates are confectionery and bakery products, sweet fruits. Excessive use of fast carbohydrates in the body triggers a defensive reaction to an increase in blood sugar - glucose into fat transfer;
Maintain proper water balance - in compliance with muscle diet the body needs to increase the level of water to ensure that all metabolic processes. The total amount of water in view of its content in all food consumed should be up to 3 liters per day;
Proper diet, providing the body with enough nutrients in the morning, before training, and fairly easy, fast utilizable food before bedtime. The last meal should be no later than 3 hours before bedtime. Dinner should consist mainly of vegetables, fish, eggs and dairy products. Breakfast also has to provide the body with enough protein;
The right balance of nutrients in the diet calorie diet if muscle - the key to successful growth of lean body mass. Thus, carbohydrates should make up 60% of total calorie diet, proteins - up to 30% calorie daily diet, fat - 10% calorie diet (decrease in the proportion of fat will lead to the restructuring of the body and a sharp decrease in body weight).
Diet for muscle: the basis of the diet
Muscle Diet offers a wide range of products. The main focus of the menu diet for muscle mass placed on high-calorie foods, and foods high in protein. The variety of the proposed diet for a set of muscle mass allows you to create personalized products complete diet:
Available sources of protein - meat (poultry and lean red meat), fish and seafood, low-fat dairy products, eggs, nuts, legumes;
The source of carbohydrates - grains (whole wheat bread, oatmeal, buckwheat, corn, rice porridge, pasta from durum wheat). Also, a large number of carbohydrates found in vegetables, mushrooms, fruits, herbs, nuts. Fruits and herbs muscle diet recommends to eat in limited amounts to avoid overloading the digestive system. Their exclusion is recommended to compensate for vitamin and mineral complex;
Common Errors in a diet for a set of muscle mass are:
Overeating - the principle of the relationship between diet muscle received and expended calories, many begin to overeat, which promotes rapid weight gain and growth of fat cells (adipocytes) rather than muscle tissue;
Eating disorders - when most of the calories from the evening meal;
The complete elimination of fat from the diet will provoke disorders of fat metabolism that will stop burning fat located above the muscle tissue.
How to gain weight and muscle mass right?
Handsome muscular relief - not only the result of proper nutrition for muscle mass, but must exercise, which is the physical stress to the body, causing muscles to adapt to the power load, and, respectively, and to grow. Wondering how to gain weight and muscle mass is correct, you need to understand two basic principles:
Proper diet muscle compliance should result in weight gain of 600 g per week. If this figure is lower, hence the need to look for errors in the preparation of the menu and its calorie count and energy costs of the body;
Consult an experienced coach to develop the right power load.
Many people are trying to gain weight and muscle mass are turning to nutritional supplements. However, for optimal effect sports nutrition, caution should be administered in the diet at some point agreed with the instructor.