Eating for Muscle Mass
One of the most important things in bodybuilding is ... You can not expect to grow well if your diet is not in order, nor can you become strong by training occasionally. No to grow you have to eat, eat a lot. We mean 6-7 meals a day with enough protein and carbohydrates. It will not always be easy to eat so much, but if you want to get bigger, you really have no choice.
There are a number of dietary guidelines that may help you to draw up your nutrition plan.
When it comes to getting heavier, calories are of great importance. Your body always sees calories as fuel for the body in the first instance, regardless of the calories from proteins, fats or carbohydrates. If you are often found in the gym and train for at least one hour a day, your body needs about 40-45 calories per kg of body weight on training days. This is actually only to keep your muscle mass. To build muscle mass you have to eat 5-6 calories per kg of muscle mass and you end up at 50 calories per kg per day. On rest days you can eat less calories, about 35-40 calories per kg body weight.
Carbohydrates have two very important reasons for developing muscle mass, namely: they increase insulin secretion (insulin is a powerful anabolic hormone) and they also fill your muscles with glycogen (which is the storage form of carbohydrates in muscles and liver).
Glycogen keeps the muscles large and full, the water also pulls the muscle cell and causes it to swell. If your glycogen stock is too low, the body starts breaking down muscle protein to get fuel and you do not want that.
On training days it is wise to eat about 5-6 grams of carbohydrates per kg of body weight per day. On rest days you need fewer carbohydrates, limit your carbohydrate intake to about 3 grams per kg body weight.
Before you go to bed, try not to get any carbohydrates, because when you go to sleep your body consumes little energy and the body stores the unwanted carbohydrates as fat.
For mass, it is wise to eat about 4 grams per kg body weight on training days and up to 3 grams on rest days. Protein sources such as eggs, chicken, turkey, beef, fish and low-fat dairy products are the best. If you do not always have the time to eat, a protein shake is a good alternative to get your proteins. A protein shake is a good addition to your diet but it is not a substitute for a whole meal. Always take a protein shake immediately after waking up and immediately after your workout, these are the most important moments for your protein consumption to be screwed up.
For mass build up you still have to throw up your fat intake (healthy fats). When you eat more fat, you also get a higher testosterone production. Testosterone helps very well in promoting muscle growth. Healthy fats include: salmon, nuts, olive oil and also peanut butter. These healthy fats help the joints to recover
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