Proper nutrition for muscle growth is, first of all, a regular meal, which contains balanced nutrients, vitamins and minerals. But the nutritional component of the diet should be shifted towards protein. At the same time, increased protein intake should not affect the content of fats and carbohydrates in your diet. Of course, to maintain balance, you will need to constantly use reference tables that provide data on the nutritional value of the product. But this is only at the beginning of your journey. Gradually, you will remember foods that are high in protein.
Nutrition for muscle growth has a digital determination of the amount of protein. Every day you need to consume 2 g of protein per kilogram of body weight. But this amount of protein is only necessary with intense training. Otherwise, in the process of gluconeogenesis, an excess of polypeptides will be metabolized to carbohydrates and then deposited in adipose tissues or used in the citric acid cycle. Accordingly, muscle nutrition should also contain a sufficient amount of carbohydrates. The norm of carbohydrate content in relation to proteins in the daily diet is 2 g of carbohydrates per 1 g of protein.
Now we need to dwell on the
biological value of proteins. There are several methods for analyzing protein digestibility, but with any method, animal polypeptides have a more balanced composition than plant polypeptides. Hence the conclusion that the use of animal proteins is the most appropriate option. It should only be taken into account that in addition to this, a fairly large amount of fat will also come with ordinary food. To reduce their number, it is necessary to take sports nutrition. For muscle growth, a diet where the body receives half the
daily protein intake from sports supplements should be considered the most optimal.
But harmonious nutrition for muscle growth is impossible to imagine without vitamins and minerals. The daily intake of vitamins for humans is known. But it is designed for a simple layman who does not engage in bodybuilding. For athletes, all norms of vitamins should be doubled. These data are obtained empirically and are not the ultimate truth. Of course, that food and even sports supplements can not give the right amount of vitamins. And in this case it is impossible to do without multivitamin preparations. Emphasis on foreign drugs is not worth it. Domestic analogues are no worse.
And the last thing about proper nutrition. For muscle growth, food intake should be strictly on schedule. It is necessary to eat five times a day, and at the same time strictly by the hour. Each meal leads to the release of an increased amount of hormones in the body. Thus, the normal hormonal background is disrupted. And the endocrine component in the set of muscle mass plays an important role. Do not eat at night. It is best to take a
protein shake before bedtime
.