What foods to eat to increase muscle mass?
July 23rd, 2010 | 
Author: Increase muscle mass to gain muscle mass is necessary to eat more but at this point we must be extremely careful, because fat does not mean eating more fat, the ideal and necessary to increase the muscle mass while decreasing the percentage of fat .
According to Dr. Jackie Berning, University of Colorado, who are very thin and want to grow in size to consume a higher percentage of calories, but in parallel is important to influence muscle growth by an intense workout routine to load. For this specialist to increase muscle mass is desirable, in the case of men, increasing their caloric intake by 500 to 1000 calories and for women between 250 and 500.
To follow this plan properly we recommend a weekly climb about a quarter kilo, the important thing is not to reach more one kilo per week because that will surely increase the percentage of fat in the body and is necessary to lower the amount of food.
Supplemented aerobic work
There is also a group of people who have difficulty to increase their muscle mass and your body parallel possess about 15% fat. Such a person must control their calorie intake well and yet can perform aerobic work to burn stored fat. It is recommended to do a routine of between thirty and forty minutes three times a week. In this way the body uses up fuels and get rid of excess fat.
Anyway so as to be calculated correctly meals the same should be done with aerobic work because an excess in their practice can produce a brake on the increase in muscle mass. The most beneficial in this case is to get the strength to stay the same or increase at the same time decrease fat mass and increase our
muscle.
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 bed because its rapid metabolism may generate a negative caloric balance for 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 also necessary to consider that not all carbohydrates are equal: they are slow-acting simple as sugar, honey, white bread, cookies and are the low glycemic index swifter 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 with protein powder can be a source of immediate fuel saving muscle glycogen stores.
The saturation of glycogen is associated with increased muscle and if you deplete a metabolic change may mean converting muscle protein to 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.