How to Build Muscle with Fitness Training

To gain muscle mass is not necessary to consume protein in large amounts, exceed in sports training and much less use anabolic steroids. The secret is simple and safe, here we present it.

Most of those who train in the gym or playing sports are not just looking to improve your fitness and endurance, but also want to increase the volume or muscle mass of arms, abdomen, legs, buttocks and back, but not everyone can achieve this desired result, and because of that, look for some way to go.

In such circumstances it can truly begin bombardment of tips and remedies “infallible” in both sports centers, magazines and the Internet, and by employees of pharmacies and nutritional products. Of course, despite the good intentions that could carry such recommendations are often not the most suitable due to lack of support.

Therefore, we invite you to discover what are the features to meet their food and be surprised how easy it is to give effective solution to this problem.

Need more protein?
Perhaps the most common mistake among athletes seeking to increase their muscle mass is to follow high-protein diet, this idea makes some sense if we consider that these nutrients are used by the body to build tissues, but we overwhelmingly clear that this alone does not provide the desired result and even pose some risk to health.

But one thing. Proteins have central role in muscle growth, but do not ignore the fact that the same caloric intake generated during the athletic training causes the proteins to be transformed by the body and used as fuel, not to make fabric.

Moreover, this problem is increased when athletes fail to consume carbohydrates on the assumption that such food is converted into fat.

What the athlete must do is increase the amount of carbohydrates you eat, for in this way is less than the amount of protein that the body uses as fuel, and remember that even though athlete’s protein needs are higher than those of anyone with little or no physical activity (sedentary), ideally daily intake of these nutrients is on average only 1.5 or, at most, 2 grams per day per kilogram of body weight.

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This looks more amazing when you consider the following:
    If a person who does exercise is weight of 75 kg, the daily protein intake should be from 115 to 140 grams or less (equivalent to only one large steak).
    For reference, serve to say that a sedentary person should have only the protein intake of 0.8 grams per kilo, which means that, following our example, that a 75 kg individual with such characteristics should eat a serving of protein just 60 grams a day.

Clearly these figures are not always respected, as in strength sports such as weightlifting, bodybuilding, throws (hammer, discus or shot) and football, are consumed much larger quantities than necessary: 4 to 6 grams a day.

In this sense, we should mention that it is common who is dedicated to these subjects, after workouts usually take supplements like protein shakes or home-prepared business (including egg, soy and milk).

In addition to providing inconclusive results, the problem of these preparations is that, if consumed in excess, can cause problems in the body in the medium and long term, as acceleration in the loss of bone minerals (which can lead to osteoporosis or weakness of the skeleton, it favors the appearance of fractures) and overload in the kidney (which may suffer stunted until failure or inability to filter blood).

Solution
For those who want to increase their muscle bulk that consume higher percentage of carbohydrates so that they are those used as fuel, leaving the protein free and ready to be harnessed for making or regenerating fibers tissue.

In parallel, it is important to influence muscle growth by intense weight training routine. To increase muscle mass is desirable, in the case of men, increasing your daily caloric intake by 500 to 1,000 calories, and for women between 250 and 500, approximately?

Good to know that the carbohydrates we eat is turned into another compound called glycogen, which is stored in muscle and liver.

Reserves are limited and sell out an hour and a half or two hours after the start intense exercise, when fatigue may occur, for this reason we must consume enough carbohydrates in all meals, from whole grains (bread , rice, oats, corn, barley, pasta, breakfast cereals, cookies), legumes (beans, peas, beans, chickpeas), cooked potatoes, fruits, milk and sugar, jam and candy.

Several studies indicate that carbohydrates are so important to the development of the musculature as proteins, which increases the blood volume of insulin is the hormone involved in muscle development and other body tissues.

Therefore, to achieve increased musculature is essential to combine these two food groups before exercise which helps the formation of muscle, and after practice favor the recovery of glycogen and prevent loss of muscle is protein wear.

Finally, it is important to note that the precise indications of power should be consulted with a dietitian, so that the human food specialist evaluate the athlete’s individual characteristics and develop a meal plan attached to their real needs.