10 helpful tips to build muscle

Ten useful tips to build muscle

Nutrition and building muscle are not rocket science, but only require knowledge of the basics and the disciplines of Zak.thtaj every day to eat good healthy meals to get the results that you want. Nutrition is often ignored by some coaches, but in fact, if you do not have a good diet will not get the desired results of the training. So put ten tips must be followed to build muscle and gain weight and these tips are:

1. eat six small meals at least during the day.

Eating many meals a day increases the construction process in the body, and gives you an ongoing activity and energy, and reduces the likelihood of food stored as fat. You must re-consider the three meals a day these days are gone, supposed to eat what your body and not ask how can accommodate your stomach.

2. eat protein and carbohydrates in each meal.

Are not supposed to eat too much, but try at every meal that you get 30 grams of protein or carbohydrates such as rice, potatoes, bread, you have full oat cereals, brown rice and bread made from wheat, the most important and good sources of protein are: chicken, eggs, tuna and red meat and fish.

3. The use of dietary supplements.

Bodybuilding supplements from the best means of building and nourishing the body, the best times to take dietary supplements in the morning before and after exercise, and before going to sleep.

4. Avoid simple carbohydrates.

Simple carbohydrates are found in sugary soft drinks, honey, you note that excessive sugar affects insulin, which affects the metabolism resulting in fat storage and feeling tired.

5. Stay away from excess fat and salt.

Some fats are essentially healthy diet, has been to find a good fat in olive oil and peanut butter and fish, and at the same time, there is a bad fat, including vegetable oils and animal fats and butter here fast food and soft drinks were excluded.

6. Charge your energies before exercise.

Then eat a small meal containing a number of carbohydrates and protein before exercise 30-60 minutes. Complex Falcrbuhedrat give you enough energy to continue in the long and arduous exercise and protein helps the muscles to do their job during the exercise.

7. After the meal and exercise.
you feed this meal and support the most important needs of your body. Immediately after exercise, muscles are split and announces its willingness to get food

8. Drink lots of water.

Of the most important nutrients needed by the body found in the water, the amount of water depends on the quality of drinking it and tissue performance and resistance to infection, so then take a sip of water constantly throughout the day make sure you get the largest amount of water during exercise.

9. Avoid snacks during the diet.

To be and to know that the more you eat light foods are unhealthy and contain salt and sugar and other ingredients abnormal. If you're always preparing for tomorrow's meal, you will find that you eat snacks and always feel satisfied.

10. At the end of the day.
if you want to gain weight and muscle.

Need to take more calories than burn your body throughout the day, but be aware if you do not eat what is sufficient calories will not grow any muscle so once you feel hungry eat a good meal of carbohydrates and protein, and do it well before going to sleep and your body will reform muscle tissue during sleep.