Do you know how to eat properly to gain muscle mass?

How to eat properly to gain muscleweight? With this issue faced beginners, bodybuilders and many others who wish to receive from training effect. In order to find out the answer to this question, it is necessary to understand what the food consists of. It can be divided into such components as proteins, fats, carbohydrates, various vitamins and trace elements. All of them are important for building a muscular skeleton of a person. It is necessary to understand how to eat properly to gain muscle mass, how to correctly combine the components, in what doses they are needed in the body. You should start with protein, since it is the main building material for muscles. The protein is of two types: animal and plant origin. Animal protein - beef, lamb, pork, chicken, fish and a variety of dairy products. Vegetable fats - soy products, nuts, cereals (semolina, buckwheat, millet). All of them are distinguished by the digestibility of the body and the content of 100 grams of the product.

How to eat properly to gain muscle mass through proper use of protein, carbohydrates and fats?

There are three rules for this:

• eat more often;
• diversify the intake of food with a different type of protein;
• protein is needed in moderation, excess is eliminated from the body.

Carbohydrates are the most important sourceenergy and there are two types: simple and complex. How to eat carbohydrates to gain weight? It all depends on the time of the meal. Simple carbohydrates are needed immediately after exercise to recuperate, replenish insulin and glycogen levels. After the end of classes, insulin takes all the responsibility for the transfer of absolutely all the nutrients to the cells - and this is extremely necessary, as it accelerates the synthesis of protein for building muscles. Complex carbohydrates are gradually absorbed into the blood. Therefore, they must be consumed an hour before the workout, and simple ones immediately after the class - to pay off the carbohydrate-protein window.

Fats are divided into two types:plant and animal origin. For athletes, vegetable fats are preferred, as they are most beneficial. But you should not get rid of your diet from all fats of animal origin, because they are the basis of hormones that are so necessary for the normal development of the body. The recommended dose of fat per day should not exceed 30% of the total diet. To gain muscle mass without fat is possible by limiting the use of certain foods.

How to gain muscle mass?

Special food from manufacturersoffered to athletes to achieve their goals. It is generally recommended to take protein and creatine for muscle mass gain. Preference is better to give the protein. It is important to remember that muscle growth occurs during exercise and during rest. Therefore, it is necessary not to overload, have a full sleep and eat right. If you comply with all the above recommendations, the problem of how to eat correctly in order to gain muscle mass will be solved by you.