I have received several emails from readers wanting more information on how to achieve increased muscle mass and body fat loss, so I decided to make this post in an attempt to answer questions of all or almost all.
First it must be clear that no article posted here, replaces an appointment with a professional in the field, but only directs those who have doubts or have no knowledge about food and do sports feeding incorrectly.
Strength training builds muscle and for this to occur it is necessary to provide the body with the material for this development: carbohydrates, proteins and fats. Physical activity Many practitioners believe that ingesting a large amount of protein (usually far above your daily needs ), your muscles will grow much more. One of the problems ingesting high amounts of protein is that too much can be accumulated as fat, and overwhelm the kidneys and can cause damage to them.
The proteins have an important role in the diet (mainly those who train hard) because they act in the repair and construction of muscle tissue after exercise. With increasing intensity of training, you need additional protein to support muscle growth and that is on average 1.6 g of protein per kg of body weight.
Supplementation of protein is important, but one should not forget the ever-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 the 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 meet energy needs.
A diet with approximately 70% carbohydrates ensure a better utilization of protein in building muscle and consequently higher mass gain.
To lose body fat while gaining more muscle mass is not an easy task. The ideal is to achieve one thing at a time, or first the gain and then the weight loss of fat. What happens is that for those who want to promote an increase in lean body mass accompanied with strength training is necessary to add 500 to 1000 calories per day, and so it is inevitable increase body fat. To "dry up" the extra extra fat ideal is to make a calorie-restricted diet (approximately 500kcal less) and keep strength training with carbohydrate before, during and after training, according to the intensity of the workout to keep muscles (already won).
The menu to be followed 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 like fried foods, creams, meat with visible fat, sausages, etc.
- Ingesting 2 liters of water a day
- Avoid fried food and prefer baked, grilled, baked etc.
- Avoid soda and beer (mostly with meals)
- Consuming adequate amounts of fruits and vegetables every day, preferring always fresh food and well maintained to ensure a good supply of vitamins and minerals.
There are some commercially available supplements that can help to gain muscle as whey protein , BCAA , maltodextrin, liquid amino acids, among others, but it is necessary and important to pass on a consultation with the nutritionist because he, through an assessment detailed and comprehensive state will know the best supplement for your case.
To achieve the desired results there is no miracle unless the diet balanced. Yes, it is a slow process, but effective and definitive. Who knows if food correctly and disciplined surely reach your goal successfully.
For more information about health, always consult a professional in the area.
