Nutrition Supplements: Optimal Nutrition for Muscle Growth

Nutrition, exercise and rest are the three pillars of strength. Your workouts take one, maybe two hours a day to complete. What you're doing the other 22-23 hours is at least as important. So today we discuss nutrition supplements and optimal nutrition for muscle growth. Health must come first. You can fall daily 600 kcal food and lose weight off, but also for the development of muscle mass, there are the obvious ways that are not always healthy. It takes a long time, but nobody ever said it was going fast. DETERMINING YOUR CALORIE INTAKE Many people nowadays call that counting calories is outdated. While calorie counting is not necessary to achieve good results, but you should consider them. You can not get down! You should always eat more or fewer calories, depending on your goals (or lose weight). The more accurate you are tracking everything, the more optimal results. For the average person, it is exactly the count is not necessary, but for the more serious athletes, it may be favorable. DETERMINE PROTEIN INTAKE The science is not here yet, but there are interesting research done by Eric Helms. Here, hopefully a pretty definitive answer, so that we know how many proteins are ideal to add in your weight loss plans. Up to now, on the basis of the scientific literature no reason to think that more than 1.8g per kg body weight is beneficial for muscle growth. How muscular you are, the less protein you need too. 1.5g - 2g per kilogram body weight is a very nice amount. ADDING FATS Many professional bodybuilders often recommend low fat, also within the Lean Gains / IF flow. The first group did not suffer from a reduced testosterone values by a low fat consumption, because use is made of synthetic testosterone (injections). For others, lowers testosterone in long-term consumption of too little fat. SUPPLEMENT WITH CARBOHYDRATES The rest of your calories you fill up with carbohydrates. 3200 (total kcal) - 1720 = 1480 kcal we are left to carbohydrates. We divide by 4 and we arrive at 370g carbs. If you think too much, you can increase fat intake to 2g / kg body weight, or increase your protein. As most will have no problem with eating 370g of carbohydrates a day. DISTRIBUTION OF MEALS After you've determined you think the above for yourself how you will divide this on the day which is 100% a matter of personal preference. The idea that you should eat 6-8 meals per day, or anyway it's better, is not based on facts. How big and muscular person is also saying that it is a false proposition. The assertion that many meals eat an advantage for the metabolism is falsifiable and science has also regularly refuted.