Who trains to know (and if not know, should know) that food is responsible for 70-80% of the aesthetic results so desired by those who knit. This is because in order to gain lean mass or lose fat it is necessary for the body to work in function of the objective and without the correct nutrition the body will not have the energy to function properly.
It is useless to practice intense physical activity with high loads if the body does not have the nutrients necessary for the “formation” of muscles.
The process of the body that leads to increased muscle mass, for example, happens inside the muscle cells. When a person performs an exercise of strength in a particular muscle group, it activates enzymes present within those cells that are responsible for protein synthesis. With enzymes working at a faster rate, the rate of protein synthesis increases. And these proteins are what we call muscle mass.
To do all this requires energy, and especially proteins, to supply the amount being synthesized.
Since diet is so important, we’ve selected 12 tips with items that can not be missing or should be eliminated from the diet to make you gain muscle once and for all.
It is good to remember that the process of mass gain alone will already help in fat loss. But, a lot of people end up getting a little fat with the mass-gain diet simply because they have no discipline or exaggerate in forbidden foods such as fried foods, sweets and so on. Remember that just because the diet requires a greater number of meals this does not want larger portions. We’ll talk about this later.
1 – Break your diet into 6 meals a day
This is the number one rule for anyone who wants to “grow.” The reason for the numerous meals (every 3 hours, more or less) is simple. Every time you eat, it increases the level of glucose in the blood, which in turn releases insulin. Insulin is a potent anabolic.
The best time to secrete insulin is immediately after training. At this time the glycogen of the liver and muscles will be depleted, meaning all the carbo you ingest at this time will be used to replenish these reserves, causing them not to be stored in the form of fat and break will take the amino acids to the muscles.
Remember that insulin is also responsible for the accumulation of fat, so your 6 meals should contain light snacks. A fruit with low carbohydrate content such as kiwi or strawberries; a portion of oilseeds such as nuts and almonds, for example, are included in the list of daily “meals”.
Of course, putting together a proper diet with the help of a nutrition professional is essential. Only he can tell you the ideal quantities for your profile.
2 – Do not skip meals
Insulin again is responsible for this tip. If you feed a few times a day, and you eat badly, every time you eat you will have insulin spikes in your blood. With this, the body “records” that needs to store energy for future needs. How does he do it? Fats! Insulin turns glucose into fat, which is a secondary source of energy and required when we have the glucose reserve in the end.
In addition, by eating several times a day you prevent you from consuming a large amount of food at one time. So, your body has time to spend the carbs that were consumed in that meal before you ingest more of them. In this way, the chances of peak insulin occurring are lower.
3- Prepare your food
The reason is very simple: when cooking your own food you know exactly what seasoning you used, the amount of salt, provenance, etc. Eating on the street may be more practical, but you do not have full control over what you are eating.
If your excuse is lack of time, a good tip is to prepare enough food and in advance so you do not have to cook all day.
But if your question is lack of skill in the kitchen, there are practical and quick recipes for those who do not know how to cook. Your nutritionist can also help you with this.
4 – Supplements can give extra help
Supplements are, as the name says, to supplement the diet. That is, nothing to replace meals with protein shakes, for example. Incidentally, if ingested incorrectly, the supplements can harm and much to your health.
The consumption of protein supplement above daily needs does not determine the gain of muscle mass and can lead to kidney problems and stored fat.
In fact, all the energy and protein needed for your muscle growth can only be achieved with a balanced diet.
Supplements should only be used under medical prescription, and in most cases, it is only recommended for those individuals who can not feed themselves properly, for whatever reason.
So before you go out and buy whey protein, creatine, albumin, and the like, you should seek out a qualified professional, conduct tests and see your real need.
5 – Avoid industrialized foods
Canned, processed and frozen foods are the biggest enemies of diets. It does not matter what your goal is.
In addition to containing excess sodium, these foods contain numerous preservatives, additives, and fats that are extremely harmful to health.
6 – Avoid excess salt
Salt is the enemy of blood pressure and kidneys. It can also help with fluid retention, which is not good for those seeking a healthier life and muscle hypertrophy. But nothing to eliminate salt from the diet. The idea is to balance the consumption of sodium. A little salt in the diet causes low blood pressure, which can lead to dizziness and fainting, in addition to cramps.
7 – No sweets
Another item that should be eliminated from the diet is sugar. And here come, of course, the soft drinks. As tasty as it is, sugar is the famous empty calorie. It has no proteins, fats, vitamins, minerals or enzymes. In addition, they are responsible for the famous insulin spike, which as we have seen only harms your lean mass gain.
8 – Feed yourself before training
The pre-workout “meal” is very important for those seeking to gain more muscle, after all, it’s the one that will give you enough energy to “catch” weight when it comes to training. In addition to influencing performance, it avoids catabolism during training and still initiates the recovery process afterward.
There are no specific foods that need to be included in the pre-workout, but it is important to know that optimal carbohydrate and protein intake is approximately 1h30m / 1h before training. Carbohydrates will be responsible for the fuel that will be used in training and protein will raise protein synthesis by avoiding catabolism and promoting muscle repair as soon as the workout ends.
Choose complex carbohydrates and whole grains such as sweet potatoes, oats, whole grain bread and the like. You are not at risk of digesting them quickly and greatly increase your glycemic index.
9 – Feed yourself after workouts
This is a critical time for those who practice high-performance sports and heavy weight training. Immediately after exercise, the muscles that were active prepare to restore the energy expended and maximize the intake of nutrients. This is the state in which the body is most receptive to the absorption and storage of energy.
Again, consume carbohydrates and proteins to replenish the energies and aid in the protein synthesis of muscles.
It is at that moment that many people bet on the famous protein shakes since they contain proteins of fast absorption. They can be a practical alternative for those who do not have the time or availability to eat something solid right after the workout. Remember that nothing replaces a good meal.
10 – Eat Protein
To gain mass you need to eat the correct amounts of the three essential macronutrients in every diet: proteins, carbohydrates and fats. The correct ratio and the exact amounts of each should be defined by a nutrition professional according to their profile and body structure, for example.
But surely you will need to eat larger amounts of protein. That’s because protein is largely responsible for muscle building. Animal protein sources such as eggs, meat, poultry, and fish are the most advised because they have high biological value.
11- Eat Carbohydrates
Our main source of energy. If the body has no reserve in carbohydrates, it will have to get in the protein the energy it needs to train. In addition, carbohydrates play an important role in the release of insulin – we’ve talked about it. However, it is important to remember that carbohydrates should be ingested in the proper amounts because in excess they cause accumulation of fat.
It’s never too much to remember that more complex carbohydrates, or whole grains, are more beneficial to health and are digested more slowly, giving a greater sense of satiety. In addition, they are also richer in vitamins and fiber.
12 – Eat fats
Lipids are as important as proteins and carbohydrates. Always look for “good fats”, which are monounsaturated and polyunsaturated. Fats increase the level of testosterone (essential for increased metabolism) and decrease cortisol which in itself already assists and much, the gain of lean mass.
Among the list of good fat are tuna, coconut oil, nuts, almonds, hazelnuts, nuts, avocado, açaí, extra virgin olive oil, etc.
Any and all diet is it to lose weight or to gain more muscles is to choose the right foods and essential for the proper functioning of the body. For those who train hard and want to give that “grown up” the tip is to increase the portions without forgetting the quality. A little more protein and carbohydrates allied to a well-planned and executed workout are perfect ingredients for the recipe for success.