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The most important problem in building muscle mass is proper nutrition. To do this, you must provide the body with the right amount of calories, based on quality proteins and energy in the form of carbohydrates and fats. It is important that the body food was as little as possible processed. Only this can guarantee us a high content of vitamins and minerals necessary for the normal functioning of the body and the absorption of energy.

We must remember that training only give the signal to grow. Everything else depends on the correct consumption of food that guarantees the alignment of the energy losses together with the provision of the thin excess weight to build muscle. Adequate caloric content is also needed to perform more intense workouts, thus distributing more and more intensity.

During muscle building it is necessary to put 1.8–2.3 g of protein per kilogram of body weight. If you are a Thin person – direct the upper limit. On the contrary, if you have more body fat, lean towards the lower limit of protein supply. The rest of the energy should be carbohydrates and fats. If you’re a lean person struggling to gain weight, the vast majority of the energy in your diet should provide you with carbohydrates. And if you have a tendency to Deposit fat – aim for a higher fat supply. The need for calories can be calculated on the calculator available here.