I have received several emails from readers wanting more information on how to achieve increased muscle mass and losing body fat, so I decided to make this post in an attempt to answer questions of all or almost all.
First you need to make it clear that any articles posted here, replacing an appointment with a healthcare professional, but only directs those who have questions or do not have knowledge about nutrition and practice sport feeding incorrectly.
Strength training builds muscle and for this to happen it is necessary to provide the body the material for this development:. Carbohydrates, proteins and fats Many physical activity practitioners believe that eating a lot of protein (usually far above their daily needs ), your muscles will grow more. One of the problems ingesting high amounts of protein is that excess may be accumulated as fat, in addition to overload the kidneys and may cause damage to them.
Proteins have an important role in the diet (especially those who train hard) because they act in the repair and building of muscle tissue after exercise. With increasing intensity of training, you need additional proteins to support muscle growth and that is on average 1.6 g of protein per kg body weight.
Supplemental protein is important, but one should never forget the carbohydrate nutrient more than necessary for the formation of muscles, as I said in another article.
Carbohydrate is responsible for maintaining glycogen stores for the body to use protein for muscle building. When there is not enough carbohydrate in the diet, especially before and after training, the body starts to oxidize proteins from tissues, including muscle tissue, to achieve energy needs.
A diet with approximately 70% carbohydrates ensure a better utilization of proteins in muscle building and consequently higher mass.
To lose body fat while gaining more muscle mass is not an easy task. The ideal is to achieve one thing at a time, ie, the first mass and then the fat loss. What happens is that for those looking to promote lean mass increase accompanied with strength training is necessary adding 500 to 1000Kcal a day, and so it's inevitable the increase in body fat. To "dry up" the extra extra fat it is ideal to make a calorie-restricted diet (approximately 500kcal less) and maintain strength training with carbohydrate before, during and after training, according to the intensity of training to keep muscles (already won).
The menu to follow or foods that should be avoided is nothing different from anything I've said in other articles here on the blog, but it is always good to remember:
- Avoid fatty foods such as fried foods, creams, meat with visible fat, sausages, etc.
- Drink 2 liters of water a day
- Avoid fried foods and prefer baked, grilled, boiled etc.
- Avoid soda and beer (mostly with meals)
- Consume adequate servings of fruits and vegetables every day, always preferring fresh food and well-maintained to ensure a good supply of vitamins and minerals.
There are some commercially available supplements that may contribute to gains in muscle mass as whey protein , BCAA , maltodextrin, liquid amino acids, among others, but it is necessary and important to pass on a consultation with the professional nutritionist, for he, through an assessment detailed and complete will know indicate the best supplement for your case.
To achieve the desired results no miracle unless the balanced diet. Yes, it's a slow process, but effective and definitive. Who knows if food properly and disciplined manner surely reach its goal successfully.
For more information about health, always consult a professional.