Instructions
Step 1
Protein is the backbone! What does a protein molecule look like? It looks like a garland of balls of different colors. Each individual bead is a separate amino acid. When one such "garland" of proteins gets into our stomach, gastric juice breaks down the intermediate links and those same "colored balls" are released. Entering the bloodstream, they pass throughout the body. Once in the muscle cells, a new protein chain is formed. This is how a new protein molecule is obtained, which is an increase in muscle mass. What conclusion can be drawn? In order to gain muscle mass, you need to eat foods rich in protein: dairy products, meat, as well as vegetable protein - nuts, cereals, etc. The optimal amount of protein per kilogram of body weight is considered to be 2-3 grams, but the figure ranges from 1 to 5 grams, since everything is individual.
Step 2
Now about carbohydrates. Without carbs, there will be no muscle mass and no good workout. Therefore, to effectively gain muscle mass, you need to include not only proteins, but also carbohydrates. Otherwise, the protein that enters the body will not be assimilated due to lack of energy. Carbohydrates are like fuel for the body. Otherwise, muscle tissue will be used as energy, then mass gain will be impossible.
Step 3
Many modern diets exclude fat intake altogether. Fats are directly related to the secretion of hormones. The body builds testosterone, the main hormone for building muscle tissue, from fats. Therefore, in people who have switched to vegetarianism, libido decreases. But you can't abuse fats either. Paradoxically, foods rich in fat inhibit testosterone production. You need to use them in moderation. What is the measure? Experts believe that 15% of the total diet is the measure. Also, experts say that it is better to consume vegetable fats. And the body also really needs Omega 3 fats or, in common people, fish oil. It is very beneficial to overall health. Eat salmon or sardines 3 times a week, they are high in this substance. All this will help to gain muscle mass.
Step 4
Another rule is food variety. It is very important to consume live plant foods. Do not do with protein mixtures, vitamins in capsules and pharmaceutical fish oil. Chains of phyto-substances have been found in natural food. They strengthen the body's immune system, have an antioxidant effect, prevent disease, and generally make us stronger. Eat fruits and vegetables daily. And in winter, replace with freshly frozen berries, as well as consume melon and buy vegetables whenever possible. Eat a fresh vegetable salad at least once a day, replace it with cabbage salad with green onions in winter. But already purchased vitamins and minerals can be added to a good diet. After all, an athlete needs much more vitamins than an ordinary person.
