FOOD BEFORE AND AFTER TRAINING
For maximum results, pay attention to nutrition before and after exercise. Products used at this time have a direct impact on the effectiveness of training and recovery after it.
30-60 minutes before a workout and 30-60 minutes after it, you need to provide yourself with enough energy and building material. Carbohydrates – the main source of energy, and proteins – the building material for muscle growth. The fat content in these meals should be minimal, as it is digested longer and slows down the absorption of proteins and carbohydrates.
During sleep, recovery and muscle growth occurs. Proteins consumed with food are broken down into amino acids and are used to build new muscle fibers. Protein “loading” before bedtime will also protect you from catabolism (muscle breakdown) during the 8-hour “fasting” period while you sleep.
At night, it is best to use slow-absorbing proteins, such as cottage cheese or casein protein.
If you are hard on gaining muscle mass, then take a protein shake and at night, but only if you wake up yourself, and not on an alarm clock (you can drink a couple glasses of water before going to bed).
You need to plan food according to your body type.
Ectomorphs need a lot more calories, carbohydrates and even fat. Endomorphs, on the contrary, should be careful to increase the caloric intake in order not to gain too much excess fat.
Mesomorphs are most fortunate – they achieve good results with an increase in calories of 10-20%.
TIME OF USE OF CARBOHYDRATES
To gain lean muscle mass, it is not necessary to completely give up fast carbohydrates. But it is best to use them in the morning, after the eight-hour “hunger”, when you need readily available energy, as well as after exercise, to replenish glycogen stores and provide the body with energy for muscle recovery and growth.
Eat slow carbohydrates when you need to provide your body with energy for a long time – for breakfast, lunch, 1-2 hours before a workout.
Eating a couple of hours before a workout must necessarily contain a sufficient amount of slow carbohydrates so that you have a lot of energy during your workout.
FOOD DAY PLAN
Try to pre-plan the menu for the day – what, when and how much. A thoughtful plan is half the battle. For the growth of muscles it is not enough just to “eat more”, just as for drying it is not enough just to eat less. Without counting calories can not do. You may think that you eat with excess, but in fact there are too few calories to ensure muscle growth. At first it may seem that counting BJU and calories is long and difficult, but over time you will remember the composition of the products you regularly eat and calculations will take 10-15 minutes a day.http://ihhsaa.org/diet-for-muscle-growth/http://ihhsaa.org/wp-content/uploads/2018/11/steroids3.jpghttp://ihhsaa.org/wp-content/uploads/2018/11/steroids3-150x150.jpgDiets