Si algo ha quedado claro es que para conseguir el cuerpo que se quiere, ya sea bajando de peso, aumentando la musculatura o definiendo las distintas partes del cuerpo, se necesita de una buena alimentación. Comer de forma sana y equilibrada es vital para conseguir los resultados que se buscan.
If in your case what you want is to gain muscle mass, you should take into account what foods are the most indicated for this purpose.And to achieve the development of the musculature you must give the body all the nutrients it needs and at the indicated moment, which can be prior or after training, such as breakfast or lunch.Although it is also important to pay attention to what you should eat just before or after performing your physical activity.
It is not enough to know that your body needs a series of nutrients before and after training to gain muscle mass.You should also keep in mind what the nutrients you should consume and why.If you know this information, you will know why it is so important to include certain foods in your day to day.
To gain muscle mass you must achieve muscle hypertrophy.This is basically the increase in size of any organ due to its volume increase.This occurs because when working with a weight that the body is not accustomed, muscle fibers are broken.The muscle interprets this as an injury and therefore when they regenerate they become more bulky, in an attempt of the organism so that this injury does not occur again.
However, for this growth to occur properly it is essential to consume the three essential macronutrients, which are proteins, carbohydrates and fats.If you do not consume them in the correct proportion you will not get the development of hypertrophy, which will make you gain muscle mass.
The protein must be the pillar of your diet and therefore can be consumed throughout the day, although they are especially efficient after training.And as the muscles are essentially made of protein, after exercise the body needs to compensate for wear that occurs with physical effort to repair muscle fibers and form new cells.
Therefore, if you carry a nutritional plan to increase muscle mass, our recommendation is that you consume 1.5 to 1.8 gr of proteins for every kilo of body weight you have.For example, if you weigh 60 kilos, you will need between 90 and 108 grams of protein per day.These nutrients can come from foods such as chicken or turkey breast, lamb chop, lentils, lobster, crab, tuna, salmon, pork sirloin, eggs or products such as Whey protein.
Carbohydrates are the fuel for training, so it is important to consume them before training.If you train daily and intensely, you must consume enough carbohydrates to have energy reserves during training and after this.Keep in mind that if you do not add this macronutrient to your diet you could fatigue yourself faster and even lose the motivation to train.
To gain muscle mass you need a caloric surplus, so you need a good amount of carbohydrates.Although you must be careful, since excessive consumption could accumulate in adipose tissue.There are different types of carbohydrates: the short chain that are monosaccharides and disaccharides;and the complexes that are polysaccharides.
The first two are composed of one or two sugar molecules, so they decompose quickly, immediately increasing the blood sugar level and providing energy.The third is composed of 10 or more molecules and therefore, it is more slowly assimilated, blood sugar also increases, but very slowly.This makes them more satiating foods and therefore, they are the most recommended.
The best options to consume are fruits and vegetables, dry fruits, oats, integral paste, tubers, quinoa and rice.The latter is, above all, recommended for those who make it difficult to reach a caloric surplus.
You must forget the myth that fats fattening, but it is important that you know how to choose them.Fats are essential for proper hormonal balance, for the integrity of cell membranes and also to reduce inflammation.Therefore, they must be part of your diet.
There are two types of fats, monounsaturated and polyunsaturated.The first are the most recommended for being considered as healthy fats.You find them in foods such as avocado, olive oil, nuts and egg yolk.Of the second, the polyunsaturated ones, the best are the Omega 3 and the Omega 6 that you find in the chia seeds, in the nuts, in the linen oil or in the sea fish.You can also consume coconut oil, nuts or sunflower and chia or flaxseed seeds.
Taking into account the importance of the three essential macronutrients in food, you must have an idea of which you should incorporate into your diet.However, if you want to have a greater guide, in this article you can create your own plan to gain muscle mass.
You can also calculate your need for calories and nutrients, and you will find a table in PDF with the best foods you can consume to increase muscle mass.
If you want to have the whole set of products you need to gain muscle mass according to your needs, in foodspring you find two packs that include all the nutrients you need to reach your goal.
If you are 100% focused on gaining muscle mass you can choose this musculation pack that includes three key products to achieve your goal: Whey protein, L-glutamine and creatine.The milk serum protein is responsible for providing your muscles with the essential components that it requires for recovery.L-glutamine reaches the muscles directly for rapid recovery, and creatine helps you train more intensity because it acts in muscle fibers.
If your goal is to be a professional, then this pack is for you.Includes five products especially recommended to increase your muscles.These are: Instant Oats (instant oatmeal), Whey protein, energy aminos, recovery aminos and creatine.In this way you will get all the nutrients you need for before and after training.Best of all, they are delicious food supplements, so consuming them will always be a pleasure.
Remember that the key to the success of your training is in intense exercise, nutrition and regeneration.And with foodspring you will achieve the best results.
At the end of training your body, it will ask you for nutrients and wait until the next meal is not an option.To promote muscle mass gain, you need your muscles to regenerate and for this you need protein and also carbohydrates.Two excellent options are Whey and Recovery Aminos protein.
Milk serum protein is one of the most used post training foods.Foodspring Whey protein stands out for offering 80 gr of protein that helps you develop your muscles, 4.9 gr of carbohydrates and 18 gr of amino acids.Therefore, it is a perfect complement to those who perform resistance and strength exercises.
In addition to having all the nutrients that your body needs, it has a natural flavor without additives, which can be vanilla, strawberry, coffee, cookies, chocolate, among others.It is sweetened with Estevia, so it has no caloric sweetness, and is easily dissolved in water or milk.It is mainly recommended for consumption just after training, but you can also take it in the morning.Preparing it is as simple as mixing 3 tablespoons of Whey protein in 300 ml of water and shake well.
If you train almost every day, you will need to recover faster.Recovery Aminos is the drink that your muscles need to achieve it.And it combines L-Glutamine and BCAA high quality vegetables to help the development of your musculature with dextrose and maltodextrin, which are carbohydrates that you can have immediately.In addition, it contains ginger and grenade, to make it a refreshing drink.
This combination of ingredients returns to your muscles the energy lost during training.This drink, in addition to being delicious, is very easy to prepare.You just have to add a tablespoon (20 g approx.) To 400 ml of water, shake well and consume it
One of the basic rules to train is to eat before starting physical activity.This is important even for those who want to lose weight and above all, for those who want to develop the muscles.
You already know the three macronutrients that must be present in your diet, which must be balanced so you can achieve your goals.And now we want to tell you about some specific options that you can eat before your training.
If you want to develop your muscle mass, you must consume more calories than you burn.To achieve this goal, instant OATs are a great alternative.It is 100% organic oats that can be consumed both in Shakes and in a snack.With it you will get 380 calories per ration, without eating heavy meals to reach the amount of calories you need.In addition, it has no added sugars or chemicals.
Best of all, it is very simple to prepare.You do not have to cook it and it is easily diluted thanks to the fact that it has an ultra fine grinding.It is ideal to consume at breakfast, after training or as a snack to eat between hours
In addition to choosing options to eat before and after training, it is also recommended that you look for products that you can consume just before starting your training and help you grow your muscles.Foodspring has two very useful alternatives: Energy Aminos and Creatina.
Pre-Entrene drinks are the best option to give you the energy and motivation you are looking for.Energy Aminos is a mixture of vegetable amino acids that includes caffeine and Guaraná extract to maximize concentration.It also contains pepper extract that helps achieve optimal nutrient absorption.
It is a natural energy injection that will prepare your muscles for intense training.Preparing it is simple: you must add a dosing tablespoon of approximately 20 gr in 400 ml of water and shake well.In a short time you can enjoy this drink and after 20 minutes you can start with your training.
This is a reinforcement to gain muscle mass, so it is an excellent complement to your diet.It is a product that contains 100% pure creatine monohydrate without any artificial additive.It is ideal to boost performance because it avoids lack of progress.
Creatine offers the best results because it shortens the time your body needs to regenerate and therefore improve your performance and help win muscles.You can find it in capsules or powder, and can be consumed daily in the morning or before training
