How to Eat Right When You Rock

Observe the right food, when you are engaged in the gym is not less important than to comply with the regime of exercise and rest. Therefore, the question: how to eat properly when you swing, is very relevant for those who are going to gain muscle mass. In order to gain muscle mass, you should be aware that during exercise in the gym your body needs a sufficient amount of nutrients that will give it energy so that it can overcome the load.

Hence the conclusion is that knowing how to eat when you swing, in any case you can not go hungry in the gym. It is necessary to eat before exercise.

The following tips will introduce you to how to eat right when you swing.

The basis of nutrition is protein.

To grow muscle , protein nutrition is necessary and it should have the following products: beef, chicken, fish, various legumes, powdered protein concentrates. In addition to them go low-fat and low-fat dairy products - cottage cheese, milk, cheese and yogurt. You should monitor the intake of protein - 2 grams per kilogram of body weight. Since the body is not able to assimilate more than 30-40 grams of protein per meal, the entire daily rate should be divided into 5-6 receptions.

Eat more carbohydrates.

Observing the rules of how to eat when you rock, you need to remember that the main source of carbohydrate for your body should be cereals, vegetables, fruits and powdered carbohydrate concentrates. With chronic shortage of carbohydrates, the body will start using your muscle tissue as a "fuel". Consequently, all your workouts will be useless. You need to choose foods where there are more carbohydrates. It can be mashed potatoes, pasta, rice, pancakes, raisins, honey, oatmeal cookies, buns, bananas and ripe apples.

Calories are a factor in muscle growth.

Note that you should get more calories than you spend. Muscle growth, of course, needs an influx of energy. Therefore, muscles will not grow if you consume more calories than your food does. The effect of increasing muscle mass is based on the excess intake of calories in the body. If, after intense training, muscles do not grow, you can add 100 grams of carbohydrates to the daily diet, until the result appears.

Varied food.

It is very important when deciding the question: how to eat properly when you shake to understand that you can not grow muscle on a diet, in which instead of natural products you will take powders, and minerals and vitamins in tablets. Nutritionists know that plant foods contain phyto-substances that have the properties of antioxidants. They prevent diseases, strengthen immunity, detoxify microorganisms. In powdered products there are no such substances at all. Experience shows that in regions that are poor in natural products, muscle mass refuses to increase. The daily menu should include a minimum of three servings of vegetables and the same amount of fruit. In winter, you can add freshly frozen strawberries, currants, blueberries, and melon slices to yogurt (protein cocktail or oatmeal porridge). With pasta and rice, use stewed cabbage, mushrooms and finely chopped sweet peppers with onions. Once or twice a day, you should eat a large portion of vegetable salad with vegetable oil.

Power after exercise.

In order to finally understand how to eat properly when you swing, you need to know that over-intensive training increases the release of hormones that can cause the destruction of muscle tissue. These hormones are always present with nervous or physical stress. Therefore, immediately after the end of the workout, you need to refresh yourself with "fast" carbohydrates. For this purpose, donuts, oatmeal cookies, raisins, honey will do. In the locker room, you need to eat 1.5 grams of carbohydrates per kilogram of your weight. As for protein, it can be used in powder, in this form it is well absorbed by tired muscles.