What do you need to grow muscle?

Beautiful athletic build with goodthe volumes of muscles always attracted the attention of others and caused an abundance of envious sighs and exclamations - "That would be my body too!" However, not many understand that to force muscles to grow, it is not enough just to squeeze the barbell, pull dumbbells or perform any other exercises. One of the leading in ensuring muscle growth processes is quality nutrition.

All people involved in sports, sooner or laterask themselves the question: "What do you need to eat for muscle growth?". One of the basic nutrients most essential for the growth of the tissues of the muscular system of the body are proteins. Being a structural element of muscles, proteins, and their constituents - amino acids, play the role of the main sources for the synthesis of muscle tissue.

Trying to increase the volume of muscles, athletesincrease the amount of protein consumed with food. However, an isolated increase in the amount of protein in food can not cause muscle growth. So what should you eat for muscle growth? In addition to proteins, it is necessary to increase the amount of carbohydrates consumed from food - the main sources of energy for training.

It is natural that for the growth of muscle massit is necessary to increase the intensity of training. That is why, along with an increase in the specific weight of proteins consumed, it is necessary to increase the high-carbohydrate components of food. However, it should be noted that carbohydrates should not be quickly assimilated (sweets and flour products).

The main products for muscle growth are high protein (various types of meat, cheese and other dairy products).

What do you need to grow muscle? Which foods are better to eat?

Among meat products should be given preferencelow-fat varieties - beef, chicken. It is necessary to limit the use of pork in food. Among the derivatives of milk, the product containing the greatest amount of protein is cheese. Among the vegetable components of food with high protein content, it is worth noting beans and beans.

Carbohydrates, necessary as a source of energy, are best obtained with various cereal cereals - rice, buckwheat and oatmeal.

As for fats, many are stronglythey recommend to reduce the amount of their quantity in food, but this is not entirely correct, since fats are important components of food, which are not only sources of energy, but also the only source of fat-soluble vitamins (A, D, E, K).

Among fats, the consumption of which can be reduced, it is worth highlighting animal fats, but the amount of vegetable fat that comes with food is not worth reducing.

What you need to eat for muscle growth in relation tofood additives. Every athlete knows that the increase in muscle mass without eating various supplements (amino acids, proteins, protein-carbohydrate mixtures) is almost impossible. Muscle growth will occur without them, if you conduct high-intensity training, qualitatively and adequately eat and give the necessary rest to the body for recovery and growth of muscles in the form of sleep (not less than eight to nine hours). However, at present it is rather difficult to fulfill all these conditions. That is why it is so necessary to obtain additional concentrated (proteins) and easily digestible (amino acids) nutrients.

Answering the question "what is there for muscle growth?"It should be noted that it is protein-carbohydrate mixtures (or geyners) that are best suited for weight gain." Amino acids are indispensable for the rapid restoration of a reduced concentration of proteins in the blood after training, which causes active anabolic processes in muscle tissue. high mass fraction of protein) make up for deficiencies in food intake, that is, they are used in those cases when there is no possibility of "eating right" at the moment.

Thus, the products for muscle growth are very diverse and can be represented by both natural and various additives to food.