Proper sports nutrition to increase muscle mass

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In fit­ness, a bal­anced diet is just as impor­tant as a train­ing pro­gram. For this rea­son, you should not expect pos­i­tive results from train­ing with­out chang­ing your eat­ing habits. This rule applies not only to train­ing con­duct­ed to reduce excess weight, but also to fit­ness class­es to gain mus­cle mass.

Factors affecting the growth of muscle mass during fitness

The process of increas­ing mus­cle vol­ume depends on the fol­low­ing fac­tors:

    intensity of fitness activities and training programs.

For active mus­cle growth, it is nec­es­sary to work with max­i­mum weight, per­form­ing a small num­ber of rep­e­ti­tions. Under such con­di­tions, myofib­rils — spe­cial mus­cle fibers — receive micro­trau­ma. It is the regen­er­a­tion of these micro­trau­mas in the fol­low­ing days that leads to an increase in the num­ber of mus­cle cells;

    body type.

It depends on the innate con­sti­tu­tion of the body how much a per­son is ini­tial­ly pre­dis­posed to gain­ing mus­cle mass. The hard­est thing to increase mus­cle vol­ume, despite fol­low­ing the prin­ci­ples of prop­er sports nutri­tion, is ecto­morph peo­ple, whose body type is char­ac­ter­ized by thin bones and a fast metab­o­lism. Dif­fi­cul­ties with gain­ing mus­cle mass also arise in endo­morphs, which are genet­i­cal­ly pre­dis­posed to full­ness. With an increase in the caloric con­tent of the diet nec­es­sary for gain­ing mus­cle mass, along with the num­ber of mus­cle cells, the vol­ume of adi­pose tis­sue also increas­es. The eas­i­est way to build mus­cle is for peo­ple with a meso­mor­phic body type;

    calorie content of food.

To increase mus­cle vol­ume, the diet, depend­ing on indi­vid­ual char­ac­ter­is­tics, should cor­re­spond to or slight­ly exceed the dai­ly calo­rie intake, cal­cu­lat­ed tak­ing into account anthro­po­met­ric para­me­ters and lifestyle. For mus­cle growth in the body, con­di­tions for an ener­gy sur­plus must be cre­at­ed;

    nutritional balance.

The diet should con­tain all the nutri­ents nec­es­sary for the nor­mal func­tion­ing of the body, the growth of mus­cle tis­sue, as well as the replen­ish­ment of ener­gy con­sumed dur­ing strength fit­ness.

The role of proteins, carbohydrates and fats in nutrition for increasing muscle mass

The role of proteins, carbohydrates and fats in nutrition for increasing muscle mass

Prop­er sports nutri­tion involves keep­ing a strict record of not only the calo­rie con­tent of the diet, but also its nutri­tion­al val­ue. A bal­anced ratio of pro­teins, car­bo­hy­drates and fats is extreme­ly impor­tant to cre­ate con­di­tions con­ducive to the for­ma­tion of new mus­cle tis­sue cells. For the nor­mal course of ana­bol­ic process­es that pro­mote mus­cle growth, nutri­tion must meet the fol­low­ing para­me­ters:

    The daily amount of protein should be 2–2.5 g per kilogram of weight.

When pro­tein is syn­the­sized in the body, new mus­cle cells are formed, there­fore, with a lack of it, an increase in mus­cle vol­ume will not occur, even if fit­ness activ­i­ties are extreme­ly intense. When con­sum­ing pro­tein in an amount exceed­ing the dai­ly dose, one should not expect a sharp increase in mus­cles either, since excess pro­tein is not absorbed by the body. For active mus­cle growth, ani­mal pro­tein is more use­ful, for exam­ple, dietary poul­try, fish and seafood, eggs, milk and hard cheese. In addi­tion, these foods are full of use­ful amino acids nec­es­sary for diges­tion and sub­se­quent pro­tein syn­the­sis;

    Carbohydrates are just as important in building muscle as protein.

They give ener­gy that allows a per­son to per­form com­plex phys­i­cal exer­cis­es with the max­i­mum work­ing weight. Car­bo­hy­drates are stored in the mus­cles in the form of glyco­gen, which is sub­se­quent­ly used by the body as an ener­gy resource. Prop­er sports nutri­tion involves the pres­ence of slow car­bo­hy­drates in the diet. They are found in large quan­ti­ties in cere­als and legumes, fruits and pota­toes. Slow car­bo­hy­drates sat­u­rate for a longer peri­od of time than fast ones, and in addi­tion, eat­ing foods with slow car­bo­hy­drates does not cause sharp spikes in blood glu­cose lev­els, which are accom­pa­nied by an acute feel­ing of hunger;

    fats are involved in many processes in the body, for example, in the formation of cell membranes, the synthesis of tissue hormones.

In addi­tion, fats, name­ly essen­tial fat­ty acids, ensure the nor­mal func­tion­ing of the car­dio­vas­cu­lar sys­tem and the artic­u­lar-lig­a­men­tous appa­ra­tus. Healthy fats are rich in such foods: fat­ty fish, avo­ca­dos, nuts and seeds, as well as veg­etable oils derived from them.

Recommendations for proper sports nutrition

Recommendations for proper sports nutrition

In order to achieve con­sis­tent­ly pro­gres­sive pos­i­tive results of increas­ing mus­cle mass, in par­al­lel with fit­ness class­es, the pur­pose of which is to stim­u­late active mus­cle growth, it is nec­es­sary to adhere to a spe­cial reg­i­men and diet, fol­low­ing the fol­low­ing rec­om­men­da­tions of spe­cial­ists:

    the number of meals should be at least 5, 3 of which are main and 2–3 snacks. By eating food often and fractionally, but in small portions, you can prevent the onset of an acute feeling of hunger, as well as provide the body with all the necessary conditions for the stable course of anabolic processes;
    according to the principles of proper sports nutrition for muscle building, the ratio of proteins, fats and carbohydrates should correspond to the following proportion: protein — from 50 to 60%, carbohydrates — from 30 to 40% and fats — the remaining 10–20%;
    the amount of protein that enters the body with food should be at least 2–2.5 g per kilogram of weight. The lack of protein in food can be compensated by protein supplements and shakes;
    1–1.5 hours before training, you need to eat a portion of food rich in slow carbohydrates in order to provide the body with enough energy for subsequent intensive work. In accordance with the principles of proper sports nutrition, after exercise, you should replenish your body’s protein stores by drinking a protein shake or eating a serving of protein food.

By Yraa

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