A lot of athletes and bodybuilders are interested in muscle mass.
The key to the growth of muscle cells is proper nutrition.
How can you balance your sports diet?
Proteins are a building material. Without enough protein, you will not be able to gain muscle mass. The very process of building a muscle cell is simple. First, one of your small weak muscle cells must "break" (during training, as a result of the load). Then she must get rest and recover. At the same time, getting enough protein, you can get a muscle that is larger than its predecessor several times.
For a full-fledged sports nutrition, you needUse at least 2 grams of protein per 1 kg of your body. That is, if you weigh 60 kg, you should eat 120 grams of protein per day. The table for calculating the amount of proteins and other nutrients is given in the Resources section.
Bodybuilders (bodybuilders) are also acceptedUse of nutritional mixtures and protein cocktails. Their advantage is that you get pure protein. However, there is a drawback - such proteins are unnatural. With them you can give results, but "live" on such mixtures is not easy. They can not replace natural proteins: beef, chicken breasts, egg, cheese, cottage cheese.
Porridge, fruit, bread and flakes give the body a supplyEnergy. Without energy in training, there is nothing to do. However, for best results, it is required to get the most carbohydrates in the morning (about 70%). If you start the morning with rice, oatmeal or buckwheat porridge, you will get a charge for the whole day. Rye bread from whole characters should be preferred to traditional white - it contains a lot of vitamin B6, it is better absorbed by the body.
Amino acids and vitamins can accelerate at timesLife processes. Along the way, they will protect your body from the stresses caused by training, diseases, will allow the intellect to work more intensively. It's funny - strength training usually promotes active intellectual work. Strengthening your body, a person can best help his brain. You can buy a multivitamin complex in the nearest pharmacy. Amino acids can also be stored in a specialized sports nutrition store.
Sport mode and recovery
Often, athletes who want to reach the speediestA set of muscle mass, simply forget to rest and train every day. But the muscles grow when the athlete is restored. Do not forget about the importance of rest, give it completely. Relaxing massage, yoga, healthy sleep, reading can significantly satiate your life and contribute to the growth of muscle mass.