Fitness and health >>>> How to eat to increase muscle mass
How to eat to increase muscle mass.
Getting involved in fitness classes, each person individually chooses a goal for himself: to reduce excess weight, remove excess fat, build muscle mass, or just keep muscles in good shape.
Often, it is the process of increasing muscle mass that becomes a problem, since it requires enhanced nutrition, but a certain quality of food. As you know, muscle fibers have a protein structure. For this reason, it is protein food that should prevail in the diet when solving the problem of increasing muscle mass.
How to calculate exactly how much protein should be present in the diet? It is recommended to proceed from the calculation: two grams of protein per one kg of weight. This means that with a weight of 85 kg of protein, 170 grams should be present in the daily diet.
Where to look for protein foods? Meat (beef, veal, pork, poultry), fish and seafood, dairy products (cottage cheese, milk, yoghurt), eggs, legumes are rich in proteins.
But it is impossible to build muscle mass without wasting energy. And the main source of energy when doing sports is carbohydrates. Of course, such carbohydrates as bread products made from yeast dough, buns, sweets, in addition to energy, replenish your body with excess fat. For this reason, it is worth choosing cereals, vegetables, fruits, and chocolate as a carbohydrate-containing food.
In order for muscle mass to increase, one more condition is necessary: the cost of calories per day should be less than the number of calories consumed. This means that if you spend 3,000 calories per day for maintenance and fitness, you need to consume about 3,400 calories.
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