For muscle mass gain, we need to increase caloric intake above energy expenditure and combine protein and carbohydrate intake in healthy meals and intermediate meals like small snacks. Avoid fat burners and use Phen375 to lose weight when the bulking period is over.
Combine eating, training, and resting.
Not all carbohydrates are indicated, and processed foods should be avoided, such as sugar, white flour and white rice, confectionery and alcohol. The carbohydrates that should be used should come from more natural foods: fruits and vegetables, cereals and whole grains.
The general population should take from 0.8 to 1g of protein per kg of body weight per day. For those who aim to increase muscle mass, the Society of Sports Medicine suggests the intake of 1.6 to 1.7 grams/kg of body weight per day, and for athletes with large body mass, the suggestion is two grams\Kg of body weight per day.
During the training period, our body needs energy, which must be gained through pre-workout nutrition, to maintain good performance and not to use muscle mass as an energy fuel. The primary nutrients for energy supply are carbohydrates, but for muscle gain, we need to blend with our breakfast protein foods, low in fat: eggs (cooked or non-fat), cold cuts and lean cheeses, yogurts with low-fat, almond/soybean /rice milk.
- Example 1: yogurt with papaya and chia and cottage sandwich with turkey breast
- Example 2: almond milk with banana and oats and tapioca with scrambled egg
Eating After Training
In the first few hours after exercise, the blood supply to the muscles is increased, absorbing more protein and glucose and is more sensitive to the action of the insulin that has anabolic effect promoting the synthesis of glycogen. The idea is to consume food in the first 30 to 60 minutes after exercise, known as the “window of opportunity.”
Whey protein shake with fruit or maltodextrin may be used.
- Carbohydrate:s 0.5 to 1 g/kg body weight depending on the training phase
- Protein: 20 to 25 g of fast absorption protein, around 30 g of the product
Whey protein is the most widely used supplement because it is rapidly absorbed, mainly in the hydrolyzed form, and because it contains more leucine, one of the “BCAAs” that has a high affinity for skeletal muscle.
- Replacement of 300 to 500ml of liquids.
Tips To Increase Protein Intake
Protein in main meals
- Animal proteins: meat, chicken, fish, egg
- Vegetable proteins: soybean, quinoa, mushrooms, lentils, beans, chickpeas
Add protein to snacks (collation, afternoon snack, supper): milk, yogurt, lean cheeses, soy or almond milk, protein bars, lean meats, tuna fish.
- Example 1: Brown bread sandwich with tuna
- Example 2: Protein bar
The use of other supplements for muscle hypertrophy may be indicated depending on the training phase, age, sex, lifestyle and dietary patterns such as BCAA, creatine, glutamine, Vitamin C, Zinc and Omega 3. The food program and training should be individualized.
Overuse or unintended use of supplements is harmful to health and weight loss pills like Phen375 must be avoided until cutting period.