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How to eat to gain muscle mass

How to eat to gain muscle mass

A set of muscle mass most of the interested athletes and bodybuilders.

The key to the growth of muscle cells is a proper diet.

How to balance your sports diet?


Proteins are the building blocks. Without enough protein you will not be able to gain muscle mass. The process of creating a simple muscle cells. First, one of your small weak muscle cells must "break" (in training as a result of the load). Then she has to get some rest and recover. At the same time, getting enough protein, you can get the muscle, most of his "predecessor" several times.
For high-grade sports nutrition is necessarydrink 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 a day. Table to calculate the amount of protein and other nutrients, see "Resources".
In bodybuilding (bodybuilding) is also acceptedthe use of nutrient mixes and protein shakes. Their advantage is that you get pure protein. However, there is a drawback - such proteins are unnatural. They can produce results, but "live" on such mixtures is not easy. They can not replace the natural proteins: beef, chicken breast, egg, cheese, cottage cheese.


Kashi, fruits, breads and cereals provide the body the stockenergy. Without energy in training to do nothing. However, for best results, you want to get most of the carbohydrates in the morning (around 70%). If you start the morning with rice, oatmeal or buckwheat porridge, you will get charged for the whole day. Rye bread from whole characters should prefer the traditional white - it has a lot of vitamin B6, it is better absorbed by the body.

important additive

Amino acids and vitamins can accelerate at timesvital processes. Along the way, they will protect your body from the stress caused by training, disease, will allow intensified intelligence work. Funny - weight training usually encourage active intellectual work. By strengthening the body, a person can best help your brain. Buy multivitamin complex can be in your local pharmacy. Amino acids can also be reserved in a specialty store sports nutrition.

Sport mode and restore

Most athletes who want to achieve a speedya set of muscle mass, simply forget to rest and train every day. But muscles grow when the athlete recovers. Do not forget about the importance of rest, give him completely. Relaxing massage, yoga, healthy sleep, reading can greatly satisfy your life and contribute to the growth of muscle mass.

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