In order to build muscle mass, of course, reinforced workouts are necessary. However, only training, alas, is not enough. In order for your muscles to grow faster, it is necessary to feed them correctly and correctly, that is, to eat foods that will promote the growth of muscle mass.
Carbohydrates for muscles
The main source of energy for our muscle tissue are hydrocarbon-containing products. The more saturated your workouts, the more carbohydrates you require.
So, for example, if you attend short and not too intense workouts or go for fitness, then your daily carbohydrate norm is about two grams per kilogram of weight. If you prefer long and debilitating workouts with high energy output, then you need about five hundred grams of carbohydrates per day.
Proteins for muscle growth
The role of protein food is somewhat different - proteins are capable of restoring muscles damaged during training, and increasing muscle tissue.
A healthy man, actively engaged in power sports, needs about 80-100 grams of protein per day, which roughly corresponds to 400-500 grams of protein food( meat, cottage cheese, cheese).If you are leading a sedentary lifestyle, then this amount can be boldly halved.
Often athletes think that the main source of protein for them can be only a protein cocktail. In fact, this opinion is erroneous. You can also eat meat, dairy products or nuts and get from these products no less than natural protein, which does not exactly harm your body.
What to say about fat?
Those who try to exclude fat from their diet absolutely are not right. Fat is a substance that is vital for our body for a wide variety of processes. And both animal and vegetable fats are needed.
Another thing is that in the usual diet of a modern human fat, as a rule, there is a clear excess, especially animals. Therefore, it is necessary to give preference to low-fat foods, use oil mainly vegetable, do not get too carried away, fill salads, and often replace meat with fish and seafood.
Water for life
In order for your body to function smoothly, and you did not complain about anything, try to consume more water. However, it is worth noting that only pure water is useful. If you drink a soda with sugar or ordinary soda water, then you will feel thirsty, and you will want to drink more and more.
What to eat after training
The moment you finish your workout, your body needs to be recharged and ready to build muscle mass. To make this process happen naturally, you need to take some food after training.
Approximately thirty minutes after training, it is worth eating something that will bring in your body and proteins, and carbohydrates, and even a little fat, because you can not do without it. Eat, for example, boiled fish with vegetable garnish or a portion of cottage cheese with honey.