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Top 11 Nutritional Strategies For Muscle Mass Gain

Without introductions, I present you the most important 11 nutritional strategies for muscle mass gain that will help you put on some lean muscles. Keep in mind that besides proper nutrition, you need to have a solid training program, and rest properly.

1. Eat carbs
Carbohydrates are extremely important for muscle mass. Not only that they help to increase one of the most anabolic hormones, insulin, but it also fills your muscles with glycogen (the way your muscles store carbohydrates). It is glycogen that gives the muscles that compact and rough look. Glycogen draws water into muscle cells.

Secondly, the level of glycogen in muscles is an important indicator of the fact that you can undertake a very energetic workout.
Otherwise, your body will have to use muscle tissue as the source of energy. When your muscles are "full" with glycogen, your body has the energy to grow muscles.
When the level is low, the body breaks down muscle tissue to use it as a source of energy.

My favorite sources of carbohydrates are whole bread, rice, potatoes, beans, whole grains, mussels, fruits, and whole pastas.

2.Eat fats!
Do not get fat by eating healthy fats!

It may sound confusing, but there are also "good" fats (peanuts, extra virgin olive oil, peanut butter, nuts, seeds, etc.). You need to eat enough fats when planning to add muscles.

Athletes who have fats diets have higher levels of testosterone. Testosterone is one of the most critical anabolic hormones when it comes to increasing muscle mass.

My favorite sources of fats are olive oil, fish oil, nuts, peanuts, pistachios, peanut butter, caju, seeds, and dark chocolate (80-90% cocoa).

3.Proteins
Proteins should be a priority, since they are the bricks that make up the muscle mass.

Be careful to eat protein at every meal. Of all three macronutrients (carbohydrates, fats, proteins), only proteins make up the muscle mass, simply.

During exercises, muscles break down the proteins, and therefore you need to be careful to provide the body with enough proteins to repair and rebuild the muscles.

Without a proper amount of proteins in your diet, it will be very difficult to add muscle mass.

Proteins are the most important nutrient for muscle recovery and weight gain.

My favorite sources of protein are beef, turkey, chicken, tuna, house cheese, eggs, whey protein, pork, yogurt, milk, and seafood.

4. Eat when you wake up!
When you wake up in the morning, your body is in a catabolic state. In other words, the body actually eats muscle tissues, decomposing it into proteins for energy. To stop this process, you have to eat. Carbohydrates intake is just as important as ingesting protein.

So you have to eat shortly after you wake up when you want to add muscle.

5. Variate your nutrient sources!
Bodybuilders have the habit of eating the same things every day, from convenience. Not only that this way of eating is boring, but eating so surely will have certain shortcomings after a while.

Neither the chicken, nor the fish have the amino acids balance to be considered perfect proteins. Eat a variety of foods, and make sure you have no deficiency in nutrients.

6. Know what to eat at dinner!
When you sleep, you actually fastening up the recovery process. Once the food in the digestive tract has been digested, the body begins to use protein in the muscle (amino acids of the protein more precisely) for energy.

If you eat a slow-digesting proteins, such as a casein shake or home-made cheese (also rich in casein), and healthy fats such as almonds or nuts, these foods help slow digestion and ensure a steady stream of amino acids for energy, thus minimizing the body's tendency to use proteins from the muscles.

Proteins shakes with casein can be digested in up to 7 hours. This means that your body receives a constant intake of amino acids over the night, preventing muscle catabolism.

7. Meals before training!
The meal before training should be composed of a decent amount of complex carbohydrates and proteins, and should be eaten within an hour before the training session.

This will ensure the immediate availability of proteins for muscle recovery, and at the same time provide the energy needed for an energetic workout. Even if you train in the morning, and you can not eat a solid meal before training, drink a proteins shake.

8. The meal after training
Always eat proteins and simple carbohydrates within 30 minutes after training. It's very important, because your body has been under intense physical stress.

After this stress, the body needs replenishment of the lost resources. If there is no 'fuel' for recovery, the body will break down the elements it needs from other sources of energy, such as muscles.

9. Keep a dietary plan!
A dietary plan is essential if you want to increase muscle mass. Yes, good planning is needed to eat consistently healthy.

Focus on your purpose!

Assign the time to plan and follow a Dietary Plan. This will greatly increase your chances of success. If you eat anything anytime, I'm sorry to say that, but you will not get too far.

10. Take healthy meals for muscle mass!
Without nutrients-rich foods and in the right quantities, even the most intense workouts are totally useless.

It's that simple!

Even so, although most of us know this, this is one of the most neglected aspect of our lives.

We always opt for the easy way, choose fast food or semi-prepared meals, and we spend a lot of money on junk foods.

Nutrition is one of the most important aspects in our attempt to increase muscle mass, therefore foods rich in proteins, amino acids, vitamins, minerals, and healthy fatty acids are ideal for muscle mass growth.

11. Supplements for muscle growth
Supplements for muscle mass gain are very common in the world of fitness. Steroids are one of the most well-known bodybuilding supplements. However, steroids are only sold under medical prescription and are very hard to administer and without a correct dosage may create a lot of side effects such as hair loss, acne, agressiveness, or ###### dysfunctions.

Luckily, there are legal and safe alternatives to steroids, like Crazy Bulk bodybuilding supplements. Crazy Bulk supplements mimic the testosterone-boosting effect of steroids using the power of specific plants extracts such as Tribulus Terrestris, Ginseng and Fenugreek.

Moreover, Crazy Bulk supplements for muscle mass growth contain essential amino acids, vitamins, minerals, anti-inflammatory plants extracts, and proteins, all of which are working together for increasing testosterone levels, strength, endurance, while, at the time, are reducing fatigue, muscle cramps and pains, inflammation, and fastening up the recovery process.

In conclusion, these are the top 11 nutritional strategies for muscle mass gain that you can follow when willing to put on muscles.

Read more about Crazy Bulk: https://diets-usa.com/crazy-bulk-reviews/


Event Date: 11 April 2018 Contact Person: Martin Stevenson
Venue: 222 central blvd Email:
Country: United States Tel: 3039485983

Registration Website: https://diets-usa.com/crazy-bulk-reviews/

Submitted by Danies on Wednesday, 11 April 2018 at 6:45 AM
Category: Sports & Fitness
 
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