I have received several e-mails from readers wanting more information on how to achieve an increase in muscle mass and loss of body fat, so I decided to do this post in an attempt to respond to questions from all or almost all.

First we must make it clear that any articles posted here, replacing a consultation with a professional in the area, but only directs those who have doubts or has no knowledge on sports nutrition and feeding practice is in the wrong order.

The strength training develops the muscles and to be done you must provide the material to the agency for this development: carbohydrates, proteins and fats. Many practitioners of physical activity believe that ingesting a large amount of protein (typically much higher than their daily needs ), Your muscles will grow more. One of the problems of eating high amounts of protein is that excess fat can be accumulated and, in addition to overload the kidneys can cause damage to them.

The proteins have an important role in the diet (mainly of who coaches strong), because working in the construction and repair of muscle tissue after exercise. With the increased intensity of training, you need extra protein to support muscle growth and this represents on average 1.6 grams of protein per kilogram of body weight.

Supplementation of protein is important but we must not ever forget the carbohydrate, nutrient more than necessary for the formation of muscles, as I said in another article.

The carbohydrate is responsible for maintaining the stockpile of glycogen so that the body uses protein to build muscle. When there is not enough carbohydrate in the diet, especially before and after the training, the body starts to oxidize the proteins of tissues, including muscle tissue for achieving energy needs.

A diet with approximately 70% carbohydrates ensure a better utilization of protein in building muscle and therefore gain more mass.

To lose body fat while gaining more muscle mass is not an easy task. The ideal thing is a win each time, ie, the first gain in mass and then the loss of fat. What happens is that for anyone who wants to promote an increase in lean body mass together with a training force is necessary to add 500 to 1000Kcal a day, and so is the inevitable increase in body fat. For "dry" the extra fat the ideal is to make an energy-restricted diet (approximately 500kcal less) and maintain the resistance training with carbohydrate before, during and after the training, according to the intensity of training to maintain muscle (already won).

The menu being followed or foods that must be avoided is nothing different from everything I have said in other articles here on the blog, but it is always worth remembering:

• Avoid fatty foods like fried food, cream, meat fat with apparent, embedded, etc.

• Add 6 meals a day

• Ingest 2 liters of water a day

• Avoid fried food and prefer the baked, grilled, boiled etc.

• Avoid soft drinks and beer (especially with the meals)

• Beware of candy

• Consume adequate servings of fruit, vegetables and legumes every day, preferring always fresh foods and well preserved to ensure a good intake of vitamins and minerals.

There are some in the market supplements that can contribute to the gain of muscle mass as: whey protein, BCAA, maltodextrin, liquid amino acids, among others, but it is necessary and important to consult with a professional nutritionist, because he, through an assessment detailed and comprehensive knowledge will give the best supplement for you.

To achieve the desired results no miracle unless the balanced diet. Yes, it is a slow, but effective and definitive. Who knows if food and disciplined as it should of course reach its goal successfully.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

It is very frequent during the consultations, or even in the gym, when I'm coaching (when you know that I am nutritionist), people ask me, the best supplement to gain in muscle mass, or what to eat to gain muscle one Physical.
In the vast majority of the time or understand some disappointment that climate of mistrust in the air, when I speak on a carbohydrate supplement.
There is a prejudice rooted in the mind of practitioners of physical activity, mainly men, that carbohydrate and fat that should be cut from the diet at night.
Of course, if consumed in excess, there will be a rapid accumulation of body fat, especially at night, when our energy needs are reduced. But if you feed on healthy way during the day, avoiding fatty foods with high sugar content, then should not cut the carbohydrate in the evening, only recommend giving preference to complex carbohydrates (bread, pasta, rice, potatoes, etc. ) And full and fruit, which increase the satiety due to the fibers.
The daily recommendation of carbohydrates is 55 to 70% of total caloric intake, that is, at least half of their daily diet should be composed of this group of foods that have the task of providing the bulk of power for the achievement of our routine activities.
The carbohydrates also increase or maintain stockpiles of muscle glycogen (fuel for physical activity), avoid hypoglycemia and fatigue and also prevent muscle catabolism.
It is important to make an adequate intake before, to achieve improvement in performance over (depending on the intensity and duration of training) to prevent fatigue and after physical activity to replenish the stockpile of glycogen and thus promote the muscle anabolism.
According to the Brazilian Society for Sports Medicine (2003), to optimize the muscle recovery is given an intake of 5 to 8g carbohydrate, per kg per day. For intense training can reach 10g/kg weight / day.
For drills lasting more than an hour is appropriate drink containing carbohydrates such as maltodextrin or carbohydrate gel 6 to 10%.
The protein also has a key role in supplying energy and muscle anabolism and it is clear that his supplementation is also very important, but is using it associated with carbohydrate, only coming to help with good results. (4 heaped tablespoons of malt + 1 tablespoon of Whey Protein).
The market offers several brands of these products, and the price of malto is available now is just choose the make and taste like and what the proper training!

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br