A beautiful athletic physique with good muscle volumes has always attracted the attention of others and caused an abundance of envious sighs and exclamations - “I wish I had such a body!” However, not many people understand: to make the muscles grow, it’s not enough just to squeeze the bar, pull the dumbbells or do any other exercises. One of the leading processes in ensuring muscle growth is quality nutrition.
All people involved in sports sooner or later ask themselves: “What do you need to eat for muscle growth?” One of the main nutrients most necessary for the growth of tissues of the muscle system of the body are proteins. Being a structural element of muscles, proteins, and their components - amino acids, play the role of the main sources for the synthesis of muscle tissue.
Trying to increase muscle volumes, athletes increase the amount of protein consumed with food. However, an isolated increase in the amount of protein in food cannot cause muscle growth. So what do you need to eat for muscle growth? In addition to proteins, it is necessary to increase the amount of carbohydrates consumed with food - the main sources of energy for training.
It is natural that for the growth of muscle mass it is necessary to increase the intensity of training. That is why, along with an increase in the specific gravity of consumed proteins, an increase in high-carb components of food is also necessary. However, it is worth noting that carbohydrates should not be digestible (sweets and flour products).
The main products for muscle growth are high-protein (various types of meat, cheese and other dairy products).
What do you need to eat for muscle growth? Which foods are best to eat?
Among meat products, preference should be given to low-fat varieties - beef, chicken. It is necessary to limit the consumption of pork. Among milk derivatives, the product containing the highest amount of protein is cheese. Among the plant-based components of foods high in protein, it is worth noting beans and beans.
Carbohydrates, necessary as a source of energy, are best obtained with various cereals - rice, buckwheat and oatmeal.
As for fats, many strongly recommend reducing their amount in food, but this is not entirely correct, since fats are important components of food, which are not only sources of energy, but also the only source of fat-soluble vitamins (A, D, E, K).
Among fats, the consumption of which can be reduced, it is worth highlighting animal fats, but the amount of vegetable fats coming with food should not be reduced.
What you need to eat for muscle growth relative to nutritional supplements. Every athlete knows that increasing muscle mass without eating various additives (amino acids, proteins, protein-carbohydrate mixtures) is almost impossible. Muscle growth will occur without them, in the event that you conduct high-intensity training, eat well and adequately and give the body the necessary rest to restore and grow muscle in the form of sleep (at least eight to nine hours). However, currently it is rather difficult to fulfill all these conditions. That is why it is so necessary to obtain additional concentrated (proteins) and easily digestible (amino acids) nutrients.
Answering the question “what is there for muscle growth?”, It is worth noting that it is protein-carbohydrate mixtures (or gainers) that are best suited for weight gain . Amino acids - are indispensable for the rapid restoration of a reduced concentration of proteins in the blood after exercise, which causes active anabolic processes in muscle tissue. Proteins (products with a high mass fraction of protein) make up for deficiencies in food intake, that is, they are used in cases where there is no way to "eat right" at the moment.
Thus, products for muscle growth are very diverse and can be represented by both natural and various food additives.