Ten useful tips to build muscle
Nutrition and building muscle is not rocket science, but just ask and know the basics of the disciplines Zlk.tanaj every day to eat a good healthy meals to get the results you want. Nutrition is often ignored by some coaches, but in fact if you do not have a good diet will not get the desired results from training. So put ten tips you should follow to build muscle and gain weight and these tips are:
1. eat six small meals at least during the day.
Eating many meals a day increases the construction process in the body, and gives you a continuing activity and energy, and reduces the likelihood of food stored as fat. You must re-consider the three meals a day these days are gone, supposed to eat what your body and not ask how much your stomach can accommodate.2. eating protein and carbohydrates at each meal.
Not supposed to eat too much, but try in every meal that you get 30 grams of protein or carbohydrates, such as rice, potatoes and bread, you have full oat grains and brown rice and bread made from wheat, the most important and good sources of protein are: chicken, eggs, tuna and red meat and fish.3. The use of dietary supplements.
Bodybuilding supplement of the best means of building and nourishing the body, the best times to take dietary supplements in the morning before and after exercise, and before going to sleep.4. Avoid simple carbohydrates.
Simple carbohydrates are sugars found in soft drinks, honey you attention that excessive sugar affect insulin which affects the metabolism resulting in fat storage and feeling tired.5. Stay away from fat and excess salt.
Some fat is necessary healthy diet, found a good fat in olive oil and peanut butter, fish, and at the same time there is a bad fats such as vegetable oils and animal fats and butter and here fast food and soft drinks excluded.6. Charge your energies before exercise.
Then eat a small meal containing the amount of carbohydrates and protein before exercise 30-60 minutes. Complex Falcrbohadarat give you enough energy to continue in the long and arduous exercise, protein helps muscles to do its job during the exercise.7. meal after exercise, they feed this meal and support the most important needs of your body. Immediately after exercise, muscles are split and declares its willingness to get food
8. Drink lots of water.
Of the most important nutrients needed by the body found in the water, depending the amount of water that you drink on the quality of the tissue and its performance and its resistance to infection, so then take a sip of water continuously throughout the day make sure you get the largest amount of water during exercise.9. Avoid snacks during the diet.
To be and to know that the more you eat light foods are unhealthy and contain salt and sugar and other ingredients abnormal. If you're always preparing for tomorrow's meal, you will find that you eat snacks and always feel satisfied.10. At the end of the day if you want to gain weight and muscle
You need to take more calories than burn your body throughout the day, but be aware if you do not eat what is sufficient calories will not grow any muscle so once you feel hungry eat a good meal of carbohydrates and protein and do so well before bedtime and your body will reform muscle tissue during sleep.
10 helpful tips to build muscle
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