How to take care of your diet to effectively train and increase muscle tissue?
Intensive workouts cause microdamage in the muscle cells, which in turn leads to the breakdown of muscle mass. This type of microdamage can be easily rebuilt, but it is necessary to provide the body with adequate nutrition.
A diet that properly supports the body during intense training aimed at building muscle mass should be, above all, rich in protein. In planning nutrition, however, not only the amount of protein consumed per day is important, but also how this ingredient is delivered.
The optimal diet of a training person to increase muscle tissue should provide protein in five or six meals a day in an amount not exceeding 40 grams per meal. Protein-rich products that should be included in the menu of a person focused on quick muscle gain are primarily:
- meat,
- fish,
- eggs,
- milk and dairy products,
- nuts,
- seeds,
- legumes.
When the daily demand for protein exceeds the possibilities of its supply with food, it is advisable to use appropriate dietary supplements that will help supplement the amount of this nutrient in the diet.
Protein supplements to help build muscle
There are many protein supplements available on the market of dietary supplements for athletes, differing from each other in terms of both the form and taste, as well as the protein content and source of its origin. The most popular supplements of this type include supplements based on whey protein - WPC, WPI and WPH.
WPC
WPC, or Whey Protein Concentrate, is recommended to supplement dietary deficiencies and as part of support during training for the development of muscles and their regeneration after exercise. The preparation contains 85% protein and is characterized by a relatively long absorption time, so it is not recommended for supplementation after training.
WPI
WPI, or Whey Protein Isolate, accelerates the building of muscle mass, stimulates metabolism and improves the overall immunity of the body. The preparation of this type contains 95% of protein and about 5% of fats and sugars, thanks to which it is quickly absorbed and is perfect for use after training.
WPH
WPH, or Whey Protein Hydrolyzate, causes large insulin bursts that allow you to speed up the process of recovering after exercise. It contains up to 100% protein, thanks to which it is quickly absorbed and is perfect for use both before and after training.
Other dietary supplements to support muscle building
Other dietary supplements supporting muscle building include amino acids, HMB and testosterone boosters.
Amino acids
Amino acids are the building blocks of the entire body, which makes them essential among athletes who want to build muscle mass quickly and effectively. Dietary supplements rich in amino acids are commonly used during strength training. There are two basic types of this type of product: branched-chain amino acids (BCAA) or essential amino acids (EAA).
HMB
HMB is a substance supporting protein synthesis and increasing the efficiency of its consumption. It supports the human immune system and stimulates the body to draw energy from the stored fat stores. Taking dietary supplements with HMB supports the reduction of adipose tissue while increasing muscle mass while facilitating faster regeneration of the body after exercise. Taking this type of supplement allows you to build a positive balance of muscle turnover, which allows you to lose weight without fear of losing muscle mass.
Testosterone boosters
Testosterone boosters are dietary supplements that increase the level of testosterone in the blood and thus improve the endurance of the body. The use of this type of preparation allows you to accelerate the growth of muscle tissue, at the same time shortening the regeneration time of the body after exercise. Testosterone boosters increase the effectiveness of training while reducing the risk of injury.
Why is it worth taking dietary supplements supporting muscle building?
The use of dietary supplements supporting muscle building is advisable when the training-related effort is too high and the diet used does not cover the body's total demand for nutrients. Taking this type of preparation is also recommended in a situation where, despite proper nutrition and intensive training, the expected results are not observed.
Dietary supplements supporting muscle building are also indicated to increase the body's efficiency, improve the condition and shorten the recovery time after exercise, which allows for greater training intensity.
