Ideal diet for muscles

The power to increase volume

mentioned that if eating excess calories , the body makes new fat cells, which in turn are almost impossible to remove. If, once you have been overweight , chances are that you will have to fight this trend in the future too.

It is for this reason that the traditional method for gaining weight is not the best option , " eat everything and then dry mass" is a method of the past . If you want a dry embossed body fat , you must be careful with not only calories, but also with lots .

Cycles for increasing cycles to dry mass

There are two contrasting types of people who train : some fear increase its mass even in a gram of fat , they make lots walker and have great physical activity, which also leads to not increase their volume and muscle mass , which is what they really want.

The other contrasting type are people who eat any meal to increase the mass actually do not care what kind of weight ( fat or muscle ) . In general , these people also make a mistake , as burn fat without losing muscle mass gained is very difficult. 



Lose weight and increase volume while

Lose weight and build muscle mass are two different physiological processes , for various reasons they can not be performed simultaneously. By increasing muscle mass , you are also increasing the fatty tissues and fat burning muscle mass is lost .

If you want to increase your muscle volume , you must be prepared to slightly increase the amount of fat in the body. However, this does not mean that you will go up full kilograms of fat. Modern diets can minimize the increase in body fat. 
How fast muscles grow ?

Macdonald Leila ensures ( 1) that under ideal conditions the increase in muscle mass is 250 grams a week. Of course, this does not match the figures that promises huge advertising of foods and sports supplements , but these are 12 kg per year.

Increase over a quarter of a pound a week is only possible for people with special genetics. In general, if a person manages to gain weight again, this is due to fluid retention or increased body fat, not muscle .The strategy to increase " dry mass "

The first rule for building mass is to increase the normal amount of calories by about 20 %. Climbing the calories , you will increase the levels of fat , without increasing them, you can not give the body the material and energy to build muscles.

The second rule is to consume adequate protein and fat percentage . You should consume between 2.2 and 2.5 grams of protein per kg of muscles you have and 25% of daily calories should come from fat . The remaining calories should be derived from carbohydrates. 
The fitness model Marc Fitt : routine and sports supplements for an ideal body shape professionally .

The pre and post - workout nutrition

Macdonalds recommendations suggest : before exercise consume 15 grams of protein and 25-30 grams of carbs , after exercise consume 30 grams of protein and 1 gram of carbohydrates (per kilo of muscle). Naturally , the caloric value of sports supplements included in the daily amount .

An important note : if you do not follow the rule to increase the calories by 20 % , any sports supplement will be able to solve the problem. Neither the amino acids ( BCAA ) , or the protein cocktails may increase muscle mass if the body lacks energy.Choosing foods for muscles. 
Proteins ingested before and after exercise should be rapidly absorbed ( recommended cocktails powder , isolated proteins and gainer ) . The meat and eggs are absorbed many hours later, therefore, are not quick sources of protein pre and post workout .

Regarding carbohydrates and calories during the day , the main rule is variety. Combine different types of protein: beef, poultry, fish . Also eat different dishes and accompaniments : different wheat pasta , brown rice and vegetables.
The traditional method to increase muscle mass with increasing body fat is wrong , because once uploaded fat levels , you will have to fight with them for life. The ideal way to increase the dry mass method is raise the amount of calories by 20% and control nutrients.

Food plays a critical role in athletic performance

Power plays a crucial role in athletic performance and body composition . Losculturistas pursuing increase your muscle mass and minimize fat, ensure that nutrition accounts for up to 80% of success in that endeavor.
Therefore, to achieve these objectives it is necessary to feed correctly and select the right foods .



Below we detail some " critical " food for good nutrition and athletic performance.

yogurt
From a nutritional standpoint , yogurt an excellent food product of high biological value . This enriched with B vitamins and micronutrients such as calcium and phosphorus .
In those whose digestive system lacks the enzyme lactase ( lactose intolerance ) , yogurt is a milk substitute also digested very well. Moreover yogurt has more advantages than the milk in absorbing vitamins. The lactic acid formed improves the assimilation of phosphorus , calcium , potassium and magnesium

fish
The fish is a "crucial" food for its nutritional and protective properties due to marine oils it contains.
Fish is important because it provides proteins. It also contains healthy fats , omega 3 fatty acids, some minerals , especially iodine , zinc, iron , phosphorus , sodium, potassium and selenium.
It also contains vitamin A, B vitamins, including vitamin B12

chocolate
Chocolate is a food whose ingestion produces feeling of well being in the body because it contains a number of components as euphoric and stimulant phenylethylamine . Besides cocoa is rich in alkaloids, such as caffeine and theobromine . These alkaloids excite the nervous system, making us more active and alert against external stimuli , increase heart rate and promote urination.
Note that the beneficial properties of pure cocoa chocolate comes from , and if this percentage is less than 80 % , the impact will be negative , since the poor quality chocolates contain saturated and trans fats and sugar, among other ingredients .

apples
Apples are a great nutritional package . An apple contains no fat, but plenty of pectin, a fiber that is unique in lowering cholesterol, and a good amount of vitamin C. But besides apples , like chocolate contain flavonoids, these substances are also found in red wine , chocolate , tea and vegetables , which protects the heart .

coffee
Coffee can boost mood , improve athletic performance, increase the ability to think , increase the analgesic effects of painkillers and reduce constriction , swollen blood vessels that cause headaches .
Coffee can cause insomnia and heartburn , but only if consumed in large quantities.
Caffeine was associated with pancreatic cancer and heart disease , but the truth is that there is no conclusive evidence that this is so .

tea
Like coffee, tea exerts stimulating effects in the body as that chocolate also contains muscle stimulant called theobromine.
But also reduces the risk of heart disease , cancer, and decreases blood pressure and cholesterol .
He has shown that it can prevent tooth decay.
Most active substances found in green and black tea because the leaves are produced in numerous natural antioxidants.
If you do not like your tea you can find some of these also relevant substances in the cilantro , sage and thyme and tea are nice.

Oatmeal
Oat flakes are very heart healthy because natural gums found in the oat grain . Is also one of the few complex carbohydrates as well as vegetables, which is low in starch , and , consequently, it has a very low glycemic index. This index is the one that determines the ability of a food to quickly raise blood sugar.
Most starchy carbohydrates such as rice , potatoes and white bread , elevate glucose excessively. Insulin, which responds to the rise of sugar, low levels of glucose at which transports combustion or tissues for storage as glycogen , but can also convert fat . Controlling insulin release is important to avoid increasing fat weight and health of the pancreas and metabolism.
Rolled oats are heart healthy and contain enough fiber to be considered useful in the prevention of certain cancers , including colon .

legumes
Legumes can cause the formation of intestinal gas - aerofagia -but they are loaded with fiber and are able to reduce cholesterol while protecting diabetics from the sugar rush .
The effects on cholesterol come from their gums and pectin , fibers that trap and prevents fat from being absorbed by the body .
Legumes contain the same kind of gum found in oats .
Legumes are a source of vegetable protein and carbohydrates are rich in fiber and vitamins and minerals

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