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Dieta para aumentar masa muscular cómo aumentar músculo
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Si quieres saber como ganar masa muscular no te pierdas este vídeo sobre la dieta para aumentar masa muscular. Más información en www.alimmenta.com/dietista-nutricionista-deportivo/dieta-para-el-fitness/ • ................................................................................................................. • 📞PEDIR CITA🗓️ • https://www.doctoralia.es/clinicas/cl... • ................................................................................................................. • If you have doubts about how to gain muscle mass, follow the steps in the following nutrition guide. • If you want to increase muscle volume (gain muscle), you must always remember that in order to increase your muscle mass, the priority will be to follow a diet adapted to your physical characteristics and the activity you do. It is not only about consuming shakes and supplements. Your diet must be balanced and varied as this will allow you to maximize the adaptations produced by physical exercise, i.e., the results will be better. • Your caloric intake should provide you with an extra 400 to 500 kcal per day to achieve protein synthesis and muscle mass gain. • It is essential that you have a high intake of carbohydrates such as cereals, bread, potatoes, legumes, fruits and vegetables. This nutrient intake before, during and after exercise will allow us to increase the retention of proteins favoring protein balance because it prevents proteins from being used for energy. To know the amount of carbohydrates you should make the following calculations: • If you are a woman, carbohydrate intake should be greater than 4 g per kg of weight and if you are a man greater than 6 g per kg of weight per day. • As you can imagine, another important factor will be to cover your protein needs from poultry, meat, fish, eggs, dairy products, legumes, nuts, etc. To gain muscle mass, protein needs are increased to 1.7-1.8g per kg of body weight per day. • Although this is still under study, as far as we know, protein intake exceeding 2 g per kg of body weight per day will not be of any benefit. In fact, it could have a negative influence on the organism, since the levels of uric acid, ammonia and urea will be considerably increased, affecting and directly overloading the liver and kidneys, organs in charge of processing and eliminating these substances, which in large quantities are toxic for the organism. In addition, an exaggeratedly high protein intake will also have a negative impact on calcium assimilation. • The last macronutrient that remains to be discussed is fats. Your fat intake should be around 25-30% of the total daily intake, a lower intake is not advisable or healthy because it jeopardizes the absorption of fat-soluble vitamins, among other functions. The consumption of these should also be part of your diet, it will be the part of the calories that we have left after calculating the needs of protein and carbohydrates. What we must keep in mind when we talk about fat is to choose healthy fats such as those provided by olive oil, nuts, or avocado. • As you can see, to increase your muscle mass you have to consume all the macronutrients adjusting the amount of each one to your characteristics and making sure to ingest the extra calories necessary for muscle growth. • If you want to increase your muscle mass, combine your routine in the gym with the nutrition tips to increase muscle in this video. • How To Quickly Increase Body Muscle Mass and Tricks To Gain Muscle Through Diet. • VISIT OUR WEB SITE: • http://www.alimmenta.com • OUR YOUTUBE CHANNEL: / alimmenta
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