Tip 1: How to Maintain Muscle

Sport and Fitness

Tip 1: How to Maintain Muscle

It is human nature to create ideals, and then to strive for them. Regarding the figure, the key to your success is the inflated muscles. Only now I have to go to this result for a long time. And then you can not in any case stop training. Unfortunately, muscles can collapse at a time when you are sleeping.

Instructions

Immediately it is necessary to note the importance of healthy sound sleep for bodybuilders and people who want to have strong pumped muscles. Only in this way can you regain your strength after a grueling workout. Unfortunately, throughout the night your body lacks protein. That's why they start to collapse muscles.

If you want to save muscles, take certain additives before bed. Do not worry about your health. all ingredients are recommended by sports doctors. So go to the store and buy the following drugs.

Casein, which is one of thevarieties of protein. But unlike its "fellow", it is very slowly absorbed by the body. Thus, using 40-50 grams of casein concentrate before bed, you guarantee yourself 7 hours of sleep-safe sleep. Dilute it in water or milk, depending on your preferences.

ZMA - bioadditives, which includesaspartame magnesium, zinc, vitamin B6. The drug works as follows: thanks to this combination of substances in the body increases the level of testosterone IGF-1, which, in addition, accelerates carbohydrate metabolism and leads to more efficient assimilation of amino acids. Take this drug 30-60 minutes before going to bed.

Flaxseed oil contains fattyacids, which inhibit the development of heart disease, cancer, etc. Accordingly, fats in the body begin to split much faster. In the end, instead of creating fatty deposits, you get healthy strong muscles. To achieve the expected effect, take flaxseed oil in the amount of 2-3 teaspoons every day. You can combine this supplement with casein.

In the end, you get the formula of strong muscles: ZMA for 30-60 minutes before sleep, then just before going to bed 2-3 teaspoons of flaxseed oil and 40-50 grams of casein.

Tip 2: How to eat a man

Today the representatives of the stronger sex, as well as theircaring second half is interested in how a man can eat, so that he always remains strong and healthy. The male diet is very important for the health of the muscular and bony systems, as well as for the beauty of teeth, hair and, of course, potency. To pay him close attention.

Healthy nutrition will help men only in thatIf they find the strength to get rid of such bad habits, like smoking and alcohol. Harmful substances, which in this case gets the body, worsen its protective properties and do not allow to receive a sufficient amount of nutrients and vitamin elements.

To eat a man should be at least 4, and preferably 5-6once a day in moderation. The protein intake should be at least 1.5-2 g per 1 kg of body weight, and carbohydrates - 2-4 times more. It is especially important to follow these men who are intensely engaged in sports.

An important element of men's nutrition istimeliness of food intake. In no case can not skip the basic tricks - breakfast, lunch and dinner. In this case, eat better at the same time. If at work there is no possibility to eat normally the man, it is necessary to learn to take the cooked food with you. Loving wives should pay close attention to this if they want their husbands to remain healthy and happy.

In the diet, men must necessarilybe present fresh fruits and vegetables. For example, a culture such as carrots that contains vitamin A helps maintain potency. Vitamin C, which contains spinach, pepper, cabbage, currant, citrus, kiwi and dogrose, is another potency regulator. As for the protein basis, it is recommended to eat a man red and white meat (preferably without fatty layer), and also legumes. Be sure to buy dairy products, without them it will be difficult to save muscles, teeth and hair in a healthy state.

Tip 3: Than you need to eat to grow muscles

Bodybuilders with giant shoulders and round biceps are very attractive. In order to have an athletic figure, you need to train hard and eat right.

How should a person who is ready to eatto devote your free time to bodybuilding? If you choose the right diet for muscle growth, you can achieve excellent results without various food additives and steroids, without harming your health. In addition, the range of products is simple and affordable. Eat a bowl of buckwheat porridge an hour before training. Do this regularly. However, you can not eat only porridge. Include in your menu beef, fish, or a piece of chicken. Other sources of protein are turkey, rabbit and squid, low-fat dairy products (kefir, milk). It is advisable not to eat pork, as it contains fats that are difficult to remove from the body. Preference, of course, is better to give to natural products, forget about smoked meat and sausage. All meat products must be steamed, or boiled. Cottage cheese, eggs are also necessary for the body to grow muscle fibers. These products must necessarily enter the diet of the athlete. Fats are also required by the body. For example, they are much contained in any sour cream, mayonnaise, cream, butter, margarine, lamb. Of course, eat fruits, berries and vegetables. After training, immediately replenish the energy reserves with carbohydrates. And for this you can eat a couple of teaspoons of honey with tea, a small chocolate bar. Carbohydrates are a necessary attribute for muscle building. The bodybuilder's body without the right amount of carbohydrates is like building without bricks. These elements not only give energy to the body, but also help to maintain, assimilate the protein. Also sources of carbohydrates are: rice, baked and boiled potatoes, bakery products, bread with bran, corn, nuts, beans, bananas, muesli, etc. It is necessary to control the consumption of sweet, otherwise you can turn into a wrestler sumo. Never overeat. It is better to eat less, but more often. After all, the growing muscles need energy constantly, and when the stomach is full, excess energy will go away, and the muscle fibers will simply remain hungry.