Published: 04/04/2009 - Updated: 08/14/2019
Most people who start looking for a sport do it to feel good and improve their lifestyle. A very important group is seeking the quickest way to gain practice and muscle mass, i.e. to increase the volume of the muscles. In this regard it is necessary to clarify that there are no "magic recipe" for this, but any change requires a good training plan, proper nutrition and plenty of perseverance.
In principle, it is important to note that the increase in calories is appropriate with respect to the normal caloric intake (the one that keeps the athlete in the average weight), this must be done in moderation, a 10 or 20%. This will ensure a progressive weight gain, preventing the accumulation of fat. Adding 1 kg of our body weight is very simple, just sit and eat with no measure ... but it will be 1 kg. of fat. Achieving 1 kg. of muscle mass is to combine moderately high intake of calories and nutrients, with intense exercise.
Furthermore, it is especially important to ensure the protein intake. Proteins are the most important nutrient for the formation of muscle tissue and increased strength. A minimum of 2 grams of protein per kilogram of weight is imperative. We must not forget that in a single digestive process we cannot absorb more than 40 grams of protein, it will be necessary to divide the computation of total protein needed during the day between 5 recommended foods. The intake of complex carbohydrates should be kept high, the order of 65% with particular emphasis on making our dinner rich in this nutrient.
Distribution of food during the day:
- 30% hyperproteinic breakfast: Rich in fiber
- 10% mid-morning: Intake of Amino Acids, yogurt, fruit in general, easily digestible food.
- 30% Main food
- 10% mid-afternoon: Amino Acids: Before training; Complex Carbohydrates: Training; Protein Liquid: Post-training.
- 20% Dinner: Rich in complex carbohydrates.
As for food we can add the following:
Enough: To win 1 / 2 kilogram of muscle mass effectively you need positive energy balance of 500 to 1000 calories per day. This implies that increase food intake daily.
Eating often: Eating often and increasing the amount of food at each meal is an effective way to increase the intake of calories. Base will require more food in three meals a day (4 to 6 meals) by ensuring that they do not interfere with training.
Improving the distribution of proteins: Including small amounts of protein in each meal will improve the level of amino acids in the blood and this will facilitate muscle development. Food consumed in each one of these protein-rich foods: milk, cheese, yogurt, ham, chicken, beef, soybeans and derivatives, fish or eggs.
Seize the moment: Consuming small meals rich in carbohydrates and moderate in protein immediately after training helps to increase gains in muscle mass, increasing the production of anabolic hormones, reducing the separation of proteins and amino acids to supply the synthesis muscle. (Ex. A tuna sandwich, a yogurt with cereal or scrambled eggs with toast).
Organizing: The increase in intake of calories is not easy, requires organization and discipline. Plan purchases of food, places to eat or take it with you to avoid having to skip meals or eat inappropriate foods.
Constant hydration: hydrating during training prevents that loss of appetite (a symptom of dehydration), you get to eat much and take too many liquids (this reduces the amount of food you can eat). In addition, well-hydrated, improves the quality of training. Drink 3 to 4 glasses of fluid per hour of exercise.
Constant and patient ...
Constancy: Individuals respond differently to increased muscle. Many fall into the trap to eat and train for a couple of days and then lost the record; this reduces significantly the progress of growth in muscle mass.
Patience: If you're entering puberty or are in it, remember that you still do not have enough hormones to make your muscles grow, wait a bit to finish growing. Do not compare with advanced athletes, they will also be larger, have more time training.
Advice: There are many supplements on the market that serve to increase muscle mass and strength. Before using any supplement, consult a nutrition expert with respect to efficacy, safety and legality of the product.
Set realistic goals
We must consider that we all have different genetic potential for muscle mass, that is why the goals should be tailored to each and must be very realistic.
Genes determine many aspects critical to the ability of muscle development such as the ability of bone to uphold some muscle mass, the ability of secretion of hormones and their receptors, the ability to metabolize nutrients, energy expenditure and configuration required psychological for the effort. Other points of interest are the life stage in which they find themselves (adolescence, adulthood) and hormonal differences (male, female).
Training to gain muscle mass
Now we discuss the routine of training needed to work our muscles and make them grow. To increase muscle mass is essential to stimulate the muscles of each muscle group adequately, regularly and within our ability to recover. Note that if there is recovery on train muscle growth if the growth stops.
Moreover remember properly execute the exercises, doing a warm up and stretch afterwards.
Routine training model
Warm up before working out and stretching at the end of it. Work these muscles by day: