To increase muscle mass you have to have a few things clear before, or how is the real growth of muscle and what are the mechanisms that are operating to achieve this adaptation. The increase in muscle occurs by 2 types of cellular adaptations:
With hypertrophy our muscles in size they swell but do not increase in number, while for hyperplasia. In muscle growth should make for greater hypertrophy.
Muscle growth would yield by increasing the number of muscle cells mechanism that occurs during the growth of the organism (the development phase).
‘Importance of nutrition is equal almost to that of the workout in putting muscle mass because the food brick that allows us to build the muscles are proteins, which in turn are made up of amino acids. Build a powerful physique and well structured, it does not mean to spend those 90 minutes a day for 2 or 3 times a week, but rather is a full-time commitment.
The power should be treated throughout the day, even on days when non-training, making certain nutrients throughout the day, from when you wake up until you go to sleep. In the feeding of those who practice bodybuilding, you hear most of the protein, leaving when it is essential to take the right kinds of fats and carbohydrates.
For example, to be treated as having protein after exercise is necessary to stimulate insulin generated by slow-release carbohydrates such as maltodextrin or as some types of honey that have an action a bit ‘faster and help the recovery of stocks of glycogen.
What are Proteins?
‘m The bricks used for building muscle. There are two types of amino acids (protein constituent): essential and non-essential. 8 essential amino acids cannot be produced in sufficient quantities by the body and must be supplied by food. The 12 non-essential amino acids can be produced from other amino acids in our diet.
Adding muscle is an important key to optimal health, weight loss and longevity.
Research shows that adding just 5 pounds of muscle, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. #weightloss #metabolism #musclemass #thursdaymotivation pic.twitter.com/W16dMPKB8n
— Lori Shemek, PhD (@LoriShemek) January 23, 2020
The protein requirement for a man goes from 0.75 to 1 gram per day per kg of body weight, while for athletes can be as high as 1.4 g, be careful not to subject the liver to stress. (Remember that each individual is different, so it is good to understand that everything is relative to the physical condition, to age and other factors).
The proteins do not accumulate in the body and should be provided at regular intervals. An abuse of proteins does not make sense, even exaggerating it can become harmful.
It ‘just a small amount of protein at every meal because the excess protein creates waste “BUN” that can cause liver and kidney problems. The proteins that are needed for our body are those animals because they contain essential amino acids that our body cannot
Best protein-rich products
Synthesize never alone; instead of vegetable proteins, contain little or nothing of these essential amino acids. The only vegetable proteins say similar to those animals are those of soybean. These essential amino acids have an anabolic function, then also plastics (muscle building). Protein is given a biological value that corresponds to 100.
This value primarily refers to the amount of essential amino acids present in a given product Biological value corresponding to 100
- Whole egg 94
- Cow milk 90
- Casein 80
- Fish 76
- Red Meat 74
- White meat (chicken …) 74
- Peas 65
- Rice 64
- Soy 64
- Beans 59
- White flour 52
- Lentils 45
The next meal to training must be liquid rich in carbohydrates and proteins because our body at this stage assimilates everything, and this meal is essential for oxygenation and muscle recovery. As a good rule for those who do bodybuilding, you need to drink at least 2 liters of water a day and train with a bottle of water at your fingertips