So, the first rule of drawing up nutrition programs – to include in every meal full form of the protein. Stick full two grams of protein per kilogram of body weight, total protein should be 2.5-3 grams per kilogram of body weight per day. Make protein the main component of each dish. Your muscles are hungry for it, if you’re working hard in the gym. Carbohydrates are needed when working on the weight and strength. They – the main source of energy in our body and are very important for weight gain. You can eat protein before he climbs out of the ears (although an excess is removed in another way), but you do not have the energy or glycogen to replenish its reserves, if the menu is low in carbohydrates. Furthermore, carbohydrates when the body is raised levels of insulin. Insulin is an anabolic hormone because it transports carbohydrates into muscle cells for storage in the form of glycogen, and also carries the amino acids from dietary protein in muscle cells, contributing to the new growth. It is often said that carbohydrates retain protein, since enough of them, the body uses as an energy source it is them, preserving the proteins to their basic function – recovery and growth of muscle fibers. When a diet low in carbohydrates as a source of energy used amino acids, and it is a disaster for a bodybuilder trying to get bigger.
Just like proteins are full and inferior, carbohydrates are also divided into simple and complex. Although most of the carbohydrates in the diet of a bodybuilder should be comprehensive, we should not forget about the simple sugars. Complex carbohydrates are more complex and degraded more slowly than simple. They are more likely to be stored as glycogen in the muscle cells. The simple sugars, especially employed alone, raised too high insulin levels, and therefore likely to become fat, before reaching the muscles. Therefore, bodybuilders who want to gain weight, you need to get more complex carbohydrates. Foods such as oatmeal, brown rice, pasta, bread, potatoes, oat bran and vegetables, give our body the necessary ingredients for training energy and build muscle fibers. So, if you are interested in growth, it should receive protein and carbohydrates with each meal. Complex carbohydrates, you can eat more protein than because of the time the body can absorb only a certain amount of protein, carbohydrates may also be stored in the muscles as glycogen. When the cells were overcrowded, while the excess carbohydrates can be deposited as fat. In order to grow for sure a small excess will have to create. The number of “extra” carbohydrates is determined by your goals and the type of metabolism.
In addition to the starchy carbs like oatmeal, bread, rice, potatoes and pasta, you need to have complex carbohydrates that contain fiber. This broccoli, corn, asparagus, cauliflower and other vegetables. They do not only provide the body the necessary vitamins and minerals, but also provide the necessary fiber for digestion. But they should not replace the starchy carbohydrates – and they both have to be used together.
To set during muscle avoid excessive fat deposits, it is important to control insulin levels. Too sharp jump in it causes the conversion of calories into fat eaten. One way to avoid this – have a few times per day. More frequent meals (or, as bodybuilders call it “load”) to receive moderate amounts of carbohydrate at a time to prevent too sharp jumps of insulin. Inclusion in the diet fiber also slows down digestion and suppresses insulin too sharp reaction. Foods such as oatmeal, brown rice and pasta from whole grains contain a lot of fiber, slows down the process of digestion. Vegetables also contain indigestible fiber, and for monitoring the insulin you should include in their diet once a day.
Protein also helps to avoid sharp rises in insulin levels. Protein foods, especially those that contain little fat, reduces the insulin reaction, increasing the digestion of food. Fats and proteins are digested more slowly than carbohydrates. Compound products from various groups – is the best way to control insulin levels. If you are very much likely to be overweight or gaining weight just by looking at the food, then if you want to gain muscle mass you better have twice as many carbohydrates as compared to the protein. Weighing 100 kg bodybuilder should consume 4-8 grams of carbohydrate per kilogram of body weight, or approximately 400-600 grams per day. Speaking of products, many bodybuilders in the recruitment of the masses are afraid to include in your diet “unhealthy” food. Again, it all depends on your metabolism and goals at the moment. If you are trying to gain pure muscle without too much fat, it is clear that such foods should be avoided by adhering to good complex carbohydrates. If you – ectomorph, and the speed of your metabolism is close to the speed of light, then you have nothing to fear.
Last macronutrients fats – are fats. They are important in any diet, but especially when you’re trying to gain weight. As mentioned above, the fat gives nine calories per gram, while carbohydrates and proteins – only four. The inclusion of fats in your diet – one of the ways to increase its energy intake. If you want to gain weight, the low-calorie diet (on fats account for less than 10% of total energy intake) – it is not the best choice. Stick to 15%, a larger number could oust proteins and carbohydrates. Get 15% of your daily calories from fat is not difficult if you eat eggs, meat, chicken and turkey.
Most bodybuilders do not have to worry about sufficient intake of fats, unless they are sitting on a low-fat diet, that is, fish, lean turkey and egg whites. As already noted, bodybuilders seeking to set weight should consume protein foods high in fat, and this whole eggs and red meat. But there are some fats that every bodybuilder must receive every day. This omega-3 fatty acids, which operate in our bodies is very important functions. Unfortunately, these acids can not be produced by the body and must come from food. Marine species of fish, such as salmon, mackerel and sardines, contain a lot of fatty acids and should be included in any bodybuilding diet. Another source of omega-3 fats – flax seed oil. You can simply add a teaspoon in your protein shake. Two or three teaspoons a day fully provide all essential omega-3 fatty acids. Another useful feature of the omega-3 fatty acids – it is their ability to increase the sensitivity of muscle cells to insulin. As in the fat and muscle cells to insulin receptors present. Very good if the muscle cell receptors more sensitive to it than fat receptors. Hypersensitivity help deliver them most amino acids and glycogen. And it is very important whether you are trying to gain muscle mass and get rid of excess fat.