Do you know how to eat properly to gain muscle mass?

How to eat properly to gain muscle mass? With such a question facing beginners, bodybuilders and many others who want to receive from the training effect. In order to find out the answer to this question, it is necessary to understand what the food consists of. It can be divided into such components as proteins, fats, carbohydrates, various vitamins and trace elements. All of them are important for building a muscular skeleton of a person. It is necessary to understand how to eat properly to gain muscle mass, how to correctly combine the components, in what doses they are needed in the body. You should start with protein, since it is the main building material for muscles. The protein is of two types: animal and plant origin. Animal protein - beef, lamb, pork, chicken, fish and a variety of dairy products. Vegetable fats - soy products, nuts, cereals (semolina, buckwheat, millet). All of them are distinguished by the digestibility of the body and the content of 100 grams of the product.

How to eat properly to gain muscle mass through proper use of protein, carbohydrates and fats?

There are three rules for this:

• Eat more often;
• Diversify the intake of food with a different type of protein;
• Protein is needed in moderation, excess is excreted from the body.

Carbohydrates are the most important source of energy and come in two types: simple and complex. How to eat carbohydrates properly to gain weight? It all depends on the time you eat. Simple carbohydrates are needed immediately after training to restore strength, replenish insulin and glycogen levels. After graduation, insulin takes full responsibility for the transfer of absolutely all nutrients to cells - and this is extremely necessary, since it helps to accelerate the synthesis of protein to build muscle. Complex carbohydrates are gradually absorbed into the blood. Therefore, they must be consumed one hour before training, and simple ones immediately after classes - to pay off the carbohydrate-protein window.

Fats are divided into two types: plant and animal origin. For athletes, vegetable fats are more preferable, since they are most useful. But we should not rid our diet of all fats of animal origin, because they are the basis of hormones, which are so necessary for the normal development of the body. The recommended dose of fat per day should not exceed 30% of the total diet. To gain lean muscle mass without fat is possible by limiting the use of certain foods. How to gain muscle mass?

Special food from manufacturers is offered to athletes to achieve their goals. It is generally recommended to take protein and creatine to gain muscle mass . Preference is given to the protein. It is important to remember that muscle growth occurs during exercise and during rest. Therefore, it is necessary not to overload, have a full sleep and eat right. With all the above recommendations, the task of how to eat properly to gain muscle mass will be solved by you.