How to recover a man? This question is especially often asked by young men of asthenic build who want to have massive shoulders, arms, chest, a swollen back and hips. But the guys do not always know where to start, and how to act in order to gain muscle mass. Some tips and advice on nutrition are provided in this article.
The main “building blocks” in deciding how to get better for a man are properly planned, high-calorie nutrition, thoughtful workouts and daily routines.
Nutrition
How to recover a man? First of all, special attention should be paid to nutrition. Protein products, preferably of animal origin (such are better absorbed by the body) must be present in the daily diet. It can be chicken eggs, meat, low-fat fish. Be sure to include foods containing carbohydrates in your menu. Give preference to those dishes that are rich in so-called "slow" carbohydrates - these are cereals, pasta, wholemeal bread.
Pay special attention to garnishes, eat more rice, buckwheat, millet, oatmeal. Eat more vegetables and fresh fruits - although they do not contain many calories, they are rich in vitamins and minerals involved in metabolic processes. It is important to correctly understand the features of how to recover a man. Be sure to plan your menu so that the breaks between the main meals are small - no more than three hours. If you can’t eat fully, have a snack with bars, dried fruits, bananas.
Breakfast should be high-calorie - it provides energy for the whole day. The best option for him would be porridge. You can add nuts, cottage cheese, dried fruits or butter to it. An excellent option would be porridge as a side dish to a piece of boiled meat or a steamed cutlet. Thus, breakfast will provide both energy and muscle building material.
Lunch is also an important “brick” in deciding how to recover quickly for a man. Be sure to eat three dishes. It is advisable to relax a bit after lunch, so that the food is better absorbed, and beneficial substances go to the growth of muscle tissue.
Dinner is preferably made protein. It should be eaten no later than 19.00. During a night's sleep, protein will be actively absorbed and used in the "building" of muscles.
Between the main, main meals, drink protein (protein) shakes. They can be purchased at a pharmacy or a specialized sports store. During training, such a cocktail quenches thirst well. However, you should not get involved - otherwise it will be difficult to engage on a full stomach.
Training
Before starting to build up mass, consult with a competent trainer. The system of exercises should be correctly designed so that one muscle group works. In the following days, she will rest and grow.
Daily regime
Be sure to arrange rest days. At this time, the body is being intensively restored, and the muscle mass is growing. Do not forget about a full sleep. During it, muscle tissue is also being strengthened. We hope these tips will help you solve the problem of how to quickly recover a man by building beautiful muscles.