Muscle Gain Mass (II)
What about carbohydrates
This type of food is the staple food for marathon runners and athletes who run, because it is readily available fuel. With regard to those who want to increase their musculature, some recommend not eating at night because it could generate increased fats, while others pay no attention to this point. At this point we can affirm that each person reacts differently and it is best to see what its purpose is physical and organize based on that diet.
Those who have trouble gaining weight and have low levels of fat in your body can consume carbohydrates two hours before bedtime because their rapid metabolism may generate a negative caloric balance during the period of sleep. And as for those with higher percentage of fat, is more beneficial to consume carbohydrates in the morning because at that time energy demands are greatest.
It is necessary to take into account that not all carbohydrates are equal: they are slow-acting simple as sugar, honey, white bread, cookies and are the low glycemic index of more rapid action as sweet potatoes, oatmeal, yogurt The latter are better for those who want to control your calories.
The best thing for the athlete that rises slowly in weight, but you want to gain muscle and lose fat might be ingesting a carbohydrate meal consisting of hypoglycaemic. For example, the extra oatmeal protein powders can be a source of immediate fuel saving muscle glycogen stores.
The saturation of glycogen is associated with increased muscle and if you run out can mean a metabolic change in muscle protein becoming fuel.
There on the other side are those who increase their mass with great difficulty. In addition to the need to eat more calories and carbohydrates can consume carbohydrates of any kind because it is very likely to produce less insulin, or that their muscles have greater capacity to remove glucose from the blood. Alongside those who have difficulty in increasing muscle mass if they consume extra thousand calories a day will be available for greater stores of glycogen and therefore can train longer and harder.
The proteins, another critical factor in the development
They have a central role in muscle growth, however we must not ignore and must pay careful attention to caloric intake, because if this is reduced wear the same protein. The mistake of many thin people who want to increase your muscles is taking too much protein supplements regardless of caloric intake causing the use of protein as fuel instead of as a basis for increasing muscle.
The more carbohydrates consumed less protein is used as fuel. Dr. Berning recommends a daily intake of 1.5 grams of protein per kilo of body weight, but when the calories are not excessive need to increase protein intake to two grams.
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