Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.
6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.
The best carbohydrate foods for muscles
Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).
1. Foods with a low glycemic index, slow release energy
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges
2. Foods with a high glycemic load after workout
- Rice
- White bread
- Melon
- Pineapple
Ability to upload your lean muscle mass and keep it in perfect functional condition as dependent on the degree of effort thrown over weights and cardio as by what you put on your plate at every meal. Listed foods are not in order of priority and importance in building and maintaining muscle. Watch them just like the "spine" around which to build the rest of your diet:
Whole eggs
Whole eggs provide 6-8 grams of protein with excellent profile and highest absorption after whey protein and plenty of vitamins, zinc, iron and calcium, making them one of the most complex and nutritious food to build muscle, which can to remember.
Chicken breast
For every 100 g of that fragile meat and lightly get 30 grams protein, minimum fat and no carbs. In addition, they are relatively cheap, easy to cook, ideal for combining with nearly all other types of food and offering thousands of different options for preparation.
Water
It is not food in the classic sense, but hydrated muscle is "fed" in optimal shape muscle. The body of an adult consists of about 70% water, in muscle tissue water content is approx. 75 percent. A
well-stocked with water muscle can boast more power, higher energy
levels and accelerated absorption of nutrients and active ingredients. Strive taking 34-35 g of water for each pound of weight, or in other words, a man weighing 85 kg. you should drink about 2.9 liters of water a day (remember, more protein means more water).
Fish oil
The anti-inflammatory properties contained therein Omega-3 fatty acids allow the body to recover more quickly from strenuous workouts. This can allow you to train more often. Fish oil increases metabolism and digestion and utilization of fat for energy. So unless more muscle, and you will enjoy a better relief.
Grass-fed veal
The meat of grass-fed cattle is rich in Omega-3 and others. healthy unsaturated fatty acids and loaded with 400% more vitamin A in the form of beta-carotene and vitamin E. It is definitely a better option than the meat of animals fed fodder.
Turkey meat
It is an excellent source of lean protein and a good source of 11 vitamins and minerals. It boasts a relatively high concentration of selenium, an antioxidant mineral, which according to research in recent years to cope with the prevention of several types of cancer.
Quinoa
Looking for the perfect carbohydrate source that stimulates and gain muscle mass? Quinoa is "your man." 100 g of it contains 14 grams of protein with solid amounts of all nine essential amino acids. Something that other plants can not match.
Oatmeal
Classic bodybuilding is a healthy and filling cereal with a wonderful blend of fast and slow carbs, fiber, protein, vitamins and minerals. Chopped oatmeal release more flavor, but in all its varieties, they digest slowly, which means that you do not feel hungry for a long time and maintain stable blood sugar levels.
Pineapple
This somewhat surprising addition is a rich source of protein digesting enzyme bromelain, which is added for this purpose and some supplemental complex formulas. Studies show that eating pineapple reduces levels of inflammation in the muscles, which makes a great addition to your diet afterburn.
Spinach
Spinach increase muscle growth by 20%. There is a small catch. To achieve this effect, you should eat more spinach 900 g per day. Even though 200-300 g per day will be sufficient for more power, plus a portion of the vitamins, minerals and calcium.
To get rid faster than extra pounds that have accumulated over the winter and spring, you can help by regularly to eat pineapple.
Nutritionists say in only a week so you can get rid of not less than 3 kg.
Must take more liquids: tea, juices and mineral water.
Thanks to this vitamin-rich diet not only the body get rid of excess weight, but also fill their stocks of:
- Potassium, which is necessary for the kidneys and heart
- Zinc, which is actively involved in maintaining a healthy and clean skin
- Magnesium, which is necessary for bone and nervous systems.
During all this time is not even possible to follow very strict diet. Suffice it after each meal to drink a cup of pineapple juice, U.S. nutritionists cited by the magazine Prevention. According to them, this exotic fruit contributes to the breakdown of fats and prevents their accumulation, while supplying the body and large amounts of minerals and vitamin C.
