You should spend time educating yourself on muscle nutrition. Muscle is more difficult to build and maintain as we age. In fact, most of us start to lose muscle around the age of 30. Physically inactive people are at particular risk and can experience a loss of lean muscle mass of 3-8% per decade.
This is due to decreased levels of testosterone in men and estrogen in women. These are the hormones that contribute to the formation of muscle. Changes in nerve and blood cells, as well as the way the body converts protein into muscle tissue are also important factors. However, muscle loss does not have to be inevitable. For adult men and women, regular resistance training exercises are the key to building and maintaining muscle. How to create a good nutritional plan to increase muscle mass ? Here you will learn what to do.
Strengthening activities to increase muscle mass and nutrition
Men and women should do muscle-strengthening activities that work all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Ideally, they should do the exercises at least twice a week. Some examples of activities to strengthen muscles are:
• Weightlifting
• Use of resistance bands
• Push-ups
• Pull-ups
• ABS
• Some types of yoga.
• Certain everyday activities, such as carrying groceries, playing with the kids, or working in the garden, can strengthen muscles.
An important way to strengthen muscles is to have good muscle nutrition. Foods that provide protein, carbohydrates and fats play a crucial role, as does eating enough calories throughout the day. Read on to find out how each macronutrient can help you with your muscle nutrition. You'll see an estimate of how much you should eat each day.
Proteins in muscle nutrition
You've heard that if you want to build muscle, the more protein the better, right? Well not necessarily. Protein should make up 10-35% of total calories for adults. While you're working on building muscle through physical activity, your protein needs may be at the higher end of this range. On the other hand, maintaining muscle mass requires less protein than building new muscle. Take this into account in your nutrition plan to increase muscle mass.
Try to consume the following to meet your needs:
• 3 servings of low-fat or fat-free dairy products
• 3 equivalent servings of protein foods (such as fish, beans, poultry, or lean meat) each day.
With this, you will provide quality protein sources to help you reach your goal. Cereals, especially whole grains, also provide some protein, but are usually not enough to meet protein needs on their own. These recommended foods are also valid as protein intake to increase muscle mass in adolescents.
Carbohydrates and nutrition for muscle mass
Carbohydrates or carbohydrates are another important group of foods for muscle nutrition . This is because carbohydrates are partially converted to glycogen, which is a form of energy stored in the muscles. This energy helps you power through workouts. Men and women need to consume about half of their daily calories from carbohydrates. Try to be good quality carbohydrates that provide you with dietary fiber. What options to incorporate in your nutrition plan to increase muscle mass ?
• Whole grain breads and cereals.
• Many dairy products, such as milk and yogurt, also provide carbohydrates. Choose low-fat or fat-free dairy foods and beverages to limit sources of saturated fat.
• Fruits and vegetables are also good options in healthy diets to gain muscle mass.
What is the best way to program carbohydrate intake in your nutritional plan to increase muscle mass ? Our advice is to avoid eating foods rich in dietary fiber immediately before or during physical activity. Save the fibrous carbohydrates for the meals of the day that are away from exercise.
Fat in the nutritional plan to increase muscle mass
You should know one thing: your body relies on fat to supply energy to your muscles during some types of activity. The amount of fat a person needs can vary. As a general guideline, fat should make up 20-35% of total calories.
To maintain overall good health and muscle strength, focus on heart -healthy fat sources. Do you know them?
• Includes vegetable oils, such as olive oil and canola oil.
• Eat avocados.
• Eat nuts.
• Fatty fish such as salmon, herring, sardines, and trout, which are good sources of protein, also provide certain types of healthier fats.
Eating a variety of healthy foods each day can help you meet your muscle- nutrition needs. If you want a personalized eating plan, you can consult a nutritionist to gain certified muscle mass in your area.
You already know the activities that can maintain and increase the muscles in the adult stage. What about bodybuilding food supplements ? Do they really work? This depends on the composition of the supplement, which determines its quality. If you want to go deeper, we will deal with this topic in the next point.
Do supplements and shakes help for muscle recovery and nutrition?
We have to tell you that if you have correctly followed all the nutrition tips to increase muscle mass that we have told you, the work will be practically done. Is there anything else that might be of help? As you well know, there is a wide variety of food supplements on the market to gain muscle mass. Are they effective?
The reality is that very few are supported by scientific evidence, so the benefits of most depend on the sensations that the athlete has when consuming them. However, we will mention three of the supplements that do have studies supporting their benefits. Do you want to meet them?
• Protein shakes for muscle recovery : They work because proteins help maintain and increase lean tissue in adulthood within a nutritional plan to gain muscle mass. However, for the supplement to be effective, it must have a high concentration of protein, as we will see later.
• Creatine Carbohydrate : This supplement slightly increases strength in some athletes who respond well to it. Just don't expect miracles.
• Pre-workouts : They contain caffeine, which gives extra energy to train intensely.
What is the problem currently? Some bodybuilding nutrition brands try to lower the cost of their supplements at the cost of reducing quality. For example, manufacturers often list 80% purity on their protein supplement labels. However, many brands fill a good part of the content of the container with "extra" substances that are not proteins. This makes it possible to offer a product with a very attractive price for the consumer, but which will not offer the quality sought.
Are there reliable brands? Some yes, but their muscle mass nutrition supplements will have a price according to quality. You cannot buy 2 kg of pure protein for €30, for example, and expect to receive a good product. We have investigated one of the brands that really care about the quality of their labels. What has he told us?
Muscle nutrition? PSN Supplements, a brand for the natural athlete
As the title indicates, in our blog we talk about the importance of proper muscle nutrition. That's why there has been nothing more timely than to have investigated PSN, a supplement brand that bets 100% on natural athletes. What has he explained to us about the gym nutrition market for bodybuilding ?
It was born under the name of Phoenix Supplements Nutrition (the acronym is PSN) and is a sports nutrition store located in Madrid. Its creator, Fernando Muga, was very clear about the focus of his project from the start: his nutrition stores are for the natural bodybuilder who is looking for a reliable brand of supplements, whose contents match what is stated on the product labels.
Muscle nutrition PDF with supplements where quality is committed
As we well know, the sports supplementation industry is a giant that currently moves a lot of money. This, unfortunately, has generated fierce competition among manufacturers to lower costs. They offer, in many cases, supplements with a degree of purity of very poor quality that does not correspond to what appears on their labels. In addition to this, there are already large well-established brands that have monopolized the market and that, in addition, take advantage of certain legal loopholes to include ingredients of dubious quality in their products and lower prices. Is it really worth paying less for a product that is not going to provide you with the muscle nutrition you are looking for? As Fernando Muga states: "It is enough to include 0.5% pure creatine in the packaging to call your product Pure Creatine because of legal loopholes. You will be deceiving your consumers, making them believe that they buy "Creatine Pure" when the reality is that you have filled 90% of the content with normal creatine monohydrate".
Faced with this daunting scenario, Fernando and his PSN Team guys decided to create a brand that was 100% compliant with quality standards and purity testing. They did it with products that really help the natural athlete looking for a fitness body. No tricks and with real ingredients.
Nutritional supplements without deception on the label
PSN supplements are endorsed by nutritionists, trainers and competitors. They have a formulation of great purity, without additives that spoil the final quality of the product for a nutritional plan to increase muscle mass. Any PSN supplement passes the relevant laboratory tests to verify that it contains the ingredients on its label.
The brand produces whey, hydrolyzed and isolated proteins that have the best raw materials in Spain for their preparation.
For PSN, athlete health comes first. The PSN brand also sponsors various contact sports, powerlifting, and bodybuilding and natural fitness teams.
At DeporTrainer, we have opted for PSN. We believe that it is time to offer the athlete the muscular nutrition that he is looking for. Giving opportunities to small brands that care about meeting consumer expectations is the first step. Sometimes the big established brands don't have to be the best or the most reliable. The good initiative of other new manufacturers certainly deserves a chance.
If you did not know PSN, we invite you to try it because we are sure that you will love it.
PSN Team collaborates directly with DeporTrainer and you can purchase any of their products from our platform and receive them comfortably at home in less than 2 days.
Apart from the excellent quality and purity that we have already mentioned, you will love their prices!
It has already given excellent results to PSN athletes and we are convinced that this brand will do great for you too.
Whether you are preparing for a strength or bodybuilding competition or if you are a fan of the wonderful world of weights, we recommend you try PSN muscle nutrition and tell us how it went. Visit the DeporTrainer supplement store.
Hire an online nutritionist to gain muscle mass
If you want to follow our advice and start gaining muscle yourself, you can. Another option is to hire an online nutritionist to gain muscle mass. However, you must make sure that the professional is good and that he is specialized in diets to generate muscle mass.
Keep in mind that there are many dietitians, but not all of them know how to work with bodybuilders and bodybuilding practitioners. The professional dietitian will also be able to help you with a nutritional plan to lose abdominal fat. This will be useful for you to polish your body and show the muscles achieved after a bulking phase. If you don't have time to go to a nutritionist's consultation, the online modality makes things easier for you. What is the secret of nutrition to mark abdominals ? The dietitian will put you on the correct hypocaloric diet so that you can define from the comfort of your home.
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Or keep reading about nutritional diets to increase muscle mass or nutrition to lose abdominal fat.
You will never get the body you are looking for without good muscle nutrition
Athletes suffer numerous internal and external micro-tears during training, so they need an extra supply of certain nutrients that are often difficult to acquire through diet. Sometimes foods simply have low concentrations of these elements. If we add to this the rhythm of life without rest that we usually lead and that we cannot eat food whenever we need it (every three hours), the need to incorporate sports supplementation seems obvious.
Many athletes choose to achieve their goals with innovative training programs or using high-performance materials (technical fabrics, high-end shoes or new materials), but they often do not take into account the great benefits that sports muscle nutrition supplements could bring them. used properly.
What are food supplements or nutritional supplements?
These are products that contain a high concentration of nutrients necessary for our body. These nutrients are very important for the proper functioning of the body, especially in athletes. These nutrients are normally present naturally in foods such as meat, vegetables, fruits, etc., but in low concentrations. For this reason, we would need to eat a lot of these foods to get adequate muscle nutrition. To this we can add that the foods that we find in supermarkets today are more processed, and retain less and less of these nutrients.
At what times is the extra supply of nutrients necessary?
There are critical moments for the athlete in which he needs to obtain vitamins, minerals, proteins, carbohydrates, etc., that favor muscle nutrition. The athlete needs to take these components in a format that is easy to digest so that the body absorbs them very quickly and repairs the damage suffered during training.
For example, a person who practices fitness suffers a deterioration in his muscles during the performance of his weightlifting training. This can lead to muscle catabolism (a situation that occurs when the body itself begins to feed on its own muscle tissues, that is, it begins to use the protein in its muscles as a source of energy). This would be just the opposite goal for a person looking to increase muscle mass with their workouts. To reverse this process, it is necessary to quickly obtain a source that ensures the necessary amount of amino acids. These are the links that form the protein chains and are responsible for rebuilding muscle fibers (which are composed of them). We can easily obtain them at the end of training through supplementation.
There has also been a lot of talk about the so-called metabolic window, which would last approximately 45 minutes after training. The body needs to obtain a source of quality protein quickly, so sports nutrition supplements would be the most effective solution. This is because, with food, it can take 3 or 4 hours to get the necessary nutrient intake. In the same way, when we wake up, our body needs a direct source of amino acids, due to the fast that occurs from not having eaten food during the whole night.
If you want to give your training a boost and need advice to include sports supplementation in the right way, do not hesitate to contact us. We will be happy to help you get all the benefits of muscle nutrition.
