Bodybuilding world is confusing. There are several ways that can be approached the same problem. However, some things are written in stone. Rules, commandments that you will have to respect if you want that muscle gods iron . These rules are taken into account when trying to increase mass. Perhaps many call themselves "how hard can it be to put on?". But for some people is very difficult. Furthermore, the purpose is to make you as many muscles and less body fat, not turn you into a fat ball. Fat is your friend when you want to take in body mass, but that does not mean you have to take her life! Those who gain weight easily should address things more moderate for others, strictly follow the 10 commandments nutrition for weight gain.
1. Eat more (use a weight gainer)
Ultimately, the goal is to move the needle weighed up. If you do not eat enough, how can you expect to do that? So consume more calories. To maintain your weight you need Act 10 calories for every pound of your weight. Depending on each body, we can say that the rule is valid plus or minus 500 calories. So, put your hand and eat! After all, the most anabolic thing in the world is food. The rule is simple: if you do not gain weight, it means you don't eat enough. You may think you already eat more. It is recommended to use a weight gainer for those who have trouble putting on them. Have a balanced cost relative to bring them nutrients that are easily consumed, and they taste good. The best part is that is bringing calorie (600-1200 calories per serving). One such supplement is essential for the very weak.
To recap: Eat more!
2. Eat more often
Closer to the previous command, more meals means more food and more calories. It is also easier, much easier to eat eight meals of 500 calories each than to eat the same total number of calories only 4 meals (1000 calories at a meal). But this is not about the second commandment. Digestion of nutrients is the main reason. The large intervals between meals, insulin levels rise and fall dramatic, sowing chaos on your metabolism.
This means that much of the nutrients will not be used because cells will be saturated, or lack of hormones in the circuit. And what happens to excess food left unused? Is deposited as fat? Especially with so many simple carbohydrates in the diet, it is easy to "manufacture" fat. The more meals per day (6-8) avoid this problem and provides a steady flow of nutrients.
Proteins produced in the body constantly have also an anti-catabolic, muscle tissue repair after workouts. And that equals to put on! A constant supply of amino acids, you balance positive nitrite. Nitric oxide is a molecule found in all living organisms and prevents catabolism.
3. Eat the necessary quantities of nutrients
Protein is the most important! It is a true statement, but many have paid serious gastrointestinal disorders, taking this statement as one truth available. Many consume large amounts of protein, carbohydrates and fats are neglected. The problem is that it will not absorb many proteins without the presence of the fats and sugars. Both are necessary for optimal use of proteins.Tissues in the body are made of protein. Proteins are composed of amino acids in the body, which in turn derived from food proteins. These are the bricks with which to build muscles.
Then is necessary to repair muscle tissue damaged after workouts. The trick is to be used where needed. And that's where carbohydrates and fats have their role. Fat is an important nutrient. It also helps in digestion of large amounts of protein. For example, the bioavailability of whole egg and an egg white. The whole egg is absorbed much better, thanks to vitamins, minerals, and fat in the yolk.
The muscle cells need to get protein to be repaired. That should be easy, right? But for proteins to reach the place, it takes blood sugars present. So, we need carbohydrates. They increase muscle cell volume. When eating carbohydrates the blood sugar increases , and thus insulin is released from the pancreas. Insulin restores muscle glycogen, making muscle cells to absorb blood sugar. Thus they increase their volume and can absorb more protein, which leads to muscle repair and growth.
So, an optimal balance of the three nutrients is the key to success. For hard gainers (those who gain weight very hard) is recommended percentage ratio of 50/35/15,carbohydrate / protein / fat. These proportions of nutrients will add some fat deposits, but nothing to worry about. For most full of nature, though these proportions are large, so be careful of the fat to be essential, and the proportion should be 40/50/10. Also for most full, try the ketogenic diet, favoring large amounts of fat absorption proteins and carbohydrates in small amounts, stop adding new fat tissue. If you choose this option, only eat carbohydrates with a low glycemic index (under 50).
4. Consume calorie dense foods
For most of those who make them difficult or very difficult to get used to eating large amounts of food. This "commandment" is just a big remark for those who make them easily, but someone skinny is of great importance. The more you consume more calories per gram of food, the better. There are limits to the amount of food that we can digest. Sometimes these limits are below what would we have needed to grow, so you have to fiddle a bit with the numbers. This is to limit the intake of foods that contain no calories and eat calorie foods. Vegetables are excluded, not all, but should be limited. 80% of the composition is water. Meat, on the other hand, is very high in calories, so do not be vegetarians if you want to increase mass. Eggs are great for the growth, and also milk (not the fat one).
Must be outlined and some aspects about it. Have you noticed that calorie foods are rich in macronutrients but low in vitamins and minerals and water? Must compensate for this with the administration of a multivitamin supplement. Besides this, you can also take supplements of vitamin C (3000 mg daily) and vitamin B complex.
5. Use a multivitamin supplement
Although we just talked about this above approach it again because it is very important. Must be optimal levels of micronutrients and macronutrients for the body to function properly. Supplements multivitamin is an easy method to ensure micronutrients, instead, we add more food to a diet already rich. And anyway, these days with so much processed and denatured food is difficult to get optimal doses of vitamins and minerals just from normal food.
If you take a multivitamin supplement along with food, is obtained and the effect of absorption on longer, thus having a constant blood of these micronutrients.
6. Take care of post-workout nutrition
Nutrition is more important than anything. It represents 80% of muscle growth equation. But except nutrition, post-workout is the most important. The levels of macronutrients depleted muscles after working set after set, with heavy, there is a one-hour window after exercise, the catabolic processes that begin in the body (destruction of muscle tissue) can be the transformer in anabolic processes (building muscle tissue). The body is able to absorb more protein immediately after your workout to maintain a balance balanced nitrite. Caring for post-workout nutrition should be the most important of the day.
First, make sure the protein you need is around 40-50 grams. Add once or twice as many carbohydrates. If you are a hard gainer should be doubling carbohydrates not proteins, and those who take a little weight will use the same amount of protein and carbohydrates. For most, post workout meal is a protein shake. If this is your case, besides adding a protein supplement dextrose quality. Or better still use a good weight gainer it with a complete profile of macronutrients and micronutrients, optimum immediately after training. It is best to drink the shake immediately after training, otherwise, you risk out of the anabolic window for an hour.
7. Will eat before bedtime
If the post-workout meal is the most important of the day (and you thought it was breakfast), one before bed is probably the second most important. It is a myth that eating before bed gets you fat. Well, if you go to chew chocolate bars at midnight, you will get fat, yes. But we must realize that during sleep (7-10 hours), we burn about 67 calories an hour. Which can lead to losing precious muscle tissue? So adding calories right before bed is a good idea. Do not use carbohydrates and the simple cap, you risk to get fat on the abdomen.
Another reason for a meal before going to sleep is that during sleep is secreted the greatest amount of growth hormone. Approximately 75% of total daily growth hormone is secreted during sleep, of this amount 60% in the second hour of sleep. As the body recovers, especially during sleep, it makes sense to ensure its necessary nutrients and growth hormone then let it do the rest.
For hard gainers, a weight gainer with milk preparation is ideal before bedtime. For those prone to weight gain one isolate protein is indicated.
8. Do not avoid meat
Another slap for vegetarians, although I do not think such a person read an article about how to get huge. The benefits of the meat in bodybuilding are huge. High calorific value, high protein bioavailability (approximately 80% for red meat, and slightly less for poultry), a good, natural source of creatine. Some fat help it. The best meat is beef or mutton, sometimes pork or fatty fish. And weak chicken or fish are good, especially for defining, or those who gain weight easily. Bring meat and vitamins such as B12 and minerals like zinc plus amino acids such as taurine. So put your hand and eat as much meat meals of the day.
9. Drink plenty of water
A pressure burden often forgotten in a diet is hydration. The human body is composed mostly of water, which is a key element in its proper functioning. It is known that more water is lost daily through perspiration, urination, and others, and these losses grow more intense when the body is required. So replacing water lost during the day is very important. Do not be children, to drink coffee and cola, and eventually, it an even greater dehydration. Water is the only thing you need. Besides water can consume fruit juices for vitamins and milk for protein and moisturizing properties with it.
Water helps digestion, contributing to better absorption of nutrients. In mass storage periods, consume fewer plants, as we discussed above, increases the need for water, because we loose a significant amount that would be derived from these plants.
10. Gradually increase calories
As you can suddenly increase the difficulty in pushing the chest, so you can not eat Deed 10,000 calories a day and expect to grow your muscles huge. The idea is that you have to make changes gradually. Do not run 40 km until then suddenly you were running only 5. Of course, to have high returns in the meal have drastically increased the number of calories consumed. This will be done with 100-125 calories each day, over a period of 2 weeks. The same is available when we take a diet definition, and should subtract calories. The same principle applies, except that in reverse. Any change must be gradual and not sudden.
These 10 "commandments" do not all scientists gain weight and build muscle, but can provide a useful guide for those who will and are willing to make big changes in their diet to succeed. Success!