Are you doing exercise but do not get gain muscle? There are some dietary considerations is good to know.
Traditionally, when trying to gain weight or "bulk", carbohydrates were the smartest strategy to achieve that goal. This practice generally provides good results, but know that it is not simply "eat more."
Carbohydrates are proteins saving. They provide the body with energy and therefore make better use of amino acids for muscle recovery.
For someone with a fast metabolism eat complex carbohydrates six times a day will help prevent muscle wasting and thus promotes the storage of macronutrients such as carbohydrates, fats and proteins, rather than wear them.
What amount of carbohydrates you should eat?
The problem with carbohydrates is that many of us may exceed consumption, and instead promote muscle gain, fat gain favor. The objective, if our concern is to gain weight should be eating enough carbohydrates to meet our energy needs, but not too many, to gain fat.
Now before you take all the bread, pasta and rice and beans and discard them, we must consider that carbohydrates are the main source of fuel for the body, and if you do not eat enough, your body will amino acids used as a power source. Glycogen is the storage form of carbohydrates in the body, and under normal circumstances, the body can hold about 400 grams at a time.
Carbohydrate intake should be based on the amount of weight you lift in the series you are doing, reps and your body weight as well as the intensity of your exercise.
Do more carbohydrates
Now, the amounts of carbon hydrate premeditated'll be taking, there are some factors that you should take into consideration to maximize their effect.
Carbohydrates are preferable in the morning, so you save protein, as soon as you wake up (and you have not eaten food for at least 6-8 hours, cortisol levels are high) is recommended to include carbohydrates in your breakfast, pre- exercise.
It is also recommended you eat after exercise, high glycemic carbohydrates (such as honey, some chocolates, cereal bars and fruit) cause an insulin spike, which in this case serves to deliver blood to the tissue amino acids muscle.
Another important consumption of carbohydrates time is 1 to 1 ½ hours before exercise. However, carbohydrates before exercise can reduce fat loss, so if you're thinking about losing weight, it's probably not the most appropriate, if your goal is to gain muscle mass, consider choosing foods with low glycemic index (whole bars with nuts and seeds like almonds, yogurt with fruit, a milkshake).
Learn how to use the glycemic index for weight gain
In general, foods with a lower glycemic index tend to be things like whole wheat bread, oatmeal, or any other food rich in fiber. Indicie high glycemic foods are generally those that contain high amounts of sugar (regular soda, fruit juices and nonfat yogurt with high sugar content) and you can eat, if you use it wisely in your training.
Do not forget grease
Fats are another essential nutrient in our diet. The fats you should look for are poly and mono-unsaturated (like olive oil) are never solid at room temperature (such as butter). An easy way to add fats to your diet, you buy some peanut butter and use vegetable cooking oil and use olive oil to dress your salads.
Omega-3s help reduce inflammation of the tissues, which is good for the immune system and joints., So it is recommended that you consume, either, including fish in your diet or supplementation. The Omega 3 fatty acids that help keep blood pressure under control, decrease triglyceride levels, and therefore reduces the chances of heart disease in general.
The best example of a moderate-fat diet that has the long-term success is the most proven Mediterranean diet.
Do not be afraid of saturated oils and peanut butter fat, and keep the saturated fat red meat apart. Chicken and fish are good sources of protein with less saturated fat than red meat.
How much to eat?
If you win weight easily, but your goal is to gain muscle, think of carbohydrates as an energy source, and enjoy the healthy fats and protein.
Take in an extra 250 calories a day over your basic energy expenditure, is recommended for weight gain too. Protein intake should be 1.4-1.8 grams per kilogram of body weight or 65 to 0.8 grams, about a pound. Not incur excess, a balanced and healthy diet are the best option we have to gain muscle.
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