Building muscle mass involves two key processes: practice yourself physically and let your muscles recuperate. To effectively exert himself, and properly recharge, you must consume a high protein and complex carbohydrate diet. The classic adage always applies “you are what you eat.” If you eat a healthy diet, you will have a healthy physique
with proteins is Crucial
Unfortunately, most of us want astounding muscular results without much effort. If only we were so fortunate. In truth, you must actively work to build muscle mass. The main requirement for muscle growth, the consumption of a protein rich diet over several intervals during the day. Do not consume large amounts of protein in one sitting because the body is unable to absorb more than 1 4g per hour for raw egg whites for about 8 to 10 grams per hour of whey / soy protein. If you spread out intervals on protein consumption, your body will effectively utilize the proteins you deliver. More importantly, maintains a steady intake of food high metabolism for fat burning and prevents the body from crashing when you eat large amounts of food. Good sources of protein include, but are not limited to, chicken or turkey breasts (slightly spicy), whey or soy protein supplements, or tofu.
Importance of complex carbohydrates
To take advantage of push you in your workout routine, you need to consume high energy food. These foods are known as complex carbohydrates. Complex carbohydrates are important because when ingested because the body to release insulin, which captures the amino acids (protein) your body needs to develop and repair muscles. Good sources of carbohydrates are often referred to as “starchy” foods. Examples of a portion of the foods are: (. 8 oz boiled). Potatoes (. 8 oz), rice (1 cup cooked), pasta and corn (1 cup shelled)
Timing is also an important factor
A typical day should include eating a high protein and high complex carbohydrate breakfast. Skipping breakfast is a mistake that many make. If you do not have time, take an energy bar as you leave for work in the morning. You want to start your metabolism, so eating early ensures that your body is both repair used muscle and burn stored fat calories. Lunch should contain a large amount of complex carbohydrates because you have all day to burn them carbohydrates and store them for muscle repair, as well as a low fat, high protein food. A tuna sandwich with low-fat mayonnaise is a perfect example.
Before a workout in the evening, be sure to consume some form of protein to ensure that you are energized. Most importantly, eat protein, at most an hour after your workout. This is the optimum time to give your muscles the energy they need to repair and grow. Finally, be sure to eat a smaller amount of protein before you head to bed because your muscles repair while you sleep.