whenever you start an eating plan with the idea of ​​increasing muscle mass, the first thing that is commonly done is to eat dishes high in protein, however in reality an increase in protein in the diet will result in an increase in muscle?

First of all, for our body to function properly we need three macronutrients, carbohydrates, proteins and fats ; however, this time we are going to put fat aside.

Carbohydrates have an energy function, while proteins have a structural function.When your goal is to increase muscle, the main macronutrients you need are carbohydrates that will give you the energy you need to be able to exercise and proteins that regenerate muscles. muscle fibers damaged during exercise.

So what should your diet be like?

If you eat a diet low in carbohydrates and high in proteins, the latter will not be used to regenerate muscle fibers, but to provide us with energy, and even if your calorie and carbohydrate consumption is not adequate, you can also use the muscle as energy, which leads to a loss of muscle mass rather than an increase. That is why it is useless that all your meals are very high in protein and low in carbohydrates.

What kind of carbohydrates should you eat?

Mainly cereals such as wheat, oats, corn, rice, quinoa, pasta, bread, high-fiber and low-fat cookies, as well as fruits, vegetables and legumes. Always the most important and most consumed in the diet should be carbohydrates, ensuring a sufficient supply of proteins, mainly lean.

How much should you eat? 

Keep in mind that to generate muscle mass you need a surplus of energy, the diet must be hypercaloric, if the energy you consume is below or on a par with the energy you need to maintain yourself, you will hardly increase muscle mass.

Another important factor, in addition to food and of course training is rest, if your training is very intense, it is very important to give the muscles a period of rest, so that the muscle fibers regenerate correctly, also try to sleep minimum 6 – 8 hours a day.

Remember that each organism is different, what works for another person most likely will not work in the same way, go to a nutrition specialist who will advise you properly so that your diet is correct and achieve your goal satisfactorily.


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