Provide the protein and enjoy the perfect body

Are you wondering how to improve your muscles?

Do you dream of a bodybuilder's silhouette?

All you have to do is to influde a protein into your diet, especially the full protein. Are you wondering where you can get them from? The possibilities are two, these are products containing vegetable and animal protein. Plant proteins can be found in soya beans, peas, corn, rice, wheat or groats, among others. Meanwhile, the source of animal protein is poultry, pork, beef, lamb, veal, fish, various types of offal, eggs (chicken, duck, quail), or rennet cheese, cottage cheese, mozzarella, parmesan and dairy products.

Recommended: HOW TO BUILD MUSCLE MASS STEP BY STEP?

The introduction of proteins into the diet is important because plant proteins are rich in fibre, which is essential for the proper functioning of our digestive system, as well as the development of pro biotic bacteria. Of course, there are also alternatives in the form of protein supplements, a wide range of which can be found on the market. Among other things, it can be distinguished:

• Whey protein concentrate is very popular due to the acceleration of digestive processes and is easily absorbed by the body. It is a form of protein nutrients that contains small amounts of carbohydrates, including some lactose and fat.
• Whey protein isolate contains minimal amounts of carbohydrates and fats. It is lactose free.
• Whey protein hydrolysate is recommended to people who are lactose intolerant and have problems with the digestive system.
• All-day amino acids are based on whey protein isolate or hydrolysate and available in tablets.
• Whey protein concentrate is especially recommended to people who do not digest milk sugar and bodybuilders. It is also worth mentioning that it effectively supports the protection of the muscle against catabolism, supports anabolism, improves the nitrogen balance.

Nevertheless, users must be aware that although protein is a building block for our muscle mass, the energy provided by protein is too low for building muscle mass. This involves introducing carbohydrates and fats into the diet. Fats increase testosterone, improve libido as wellas well-being. In addition, carbohydrates provide energy in the form of glucose and are accumulated in the form of glycogen, which is an energy reserve. It is therefore safe to say that the combination of protein, carbohydrates and fats contributes significantly to building up your dream muscle mass. the research shows that protein contributes to building muscle mass, body regeneration and energy supply. We must be aware that only a properly balanced diet that includes proteins, fats and carbohydrates provides the calorie surplus that is necessary to build up weight. [1]

It is also important to know when to consume protein, whether before, after or maybe during training. It is well-known that proteins should be taken within a certain time frame, or 30 minutes after training. Meanwhile, the results of the research show that protein can be eaten even a few hours after training and it will not affect the form [2]. It turns out that the best effects during building muscle mass can be achieved by taking free amino acids before the workout. It is worth to drink a protein supplement after the workout. Nevertheless, we must not forget to enrich our diet with carbohydrates. Only then will we be fully satisfied with the results achieved. As it turns out, carbohydrates help to replenish energy reserves, reduce stress and at the same time reduce cortisol levels. We must realize that during training our body needs proteins to build muscle mass, but at the same time we cannot give up carbohydrates, especially complex ones. When choosing meals, we should decide on those calorific, but at the same time lightly digestible and not too much volume.

The difference between a protein-rich and a protein-rich diet should also be explained. The protein diet is associated with the reduction of carbohydrates, while during training to help build muscle mass it is even unacceptable. The protein demand should be met by properly composing meals and supplementing selected amino acids.

Are you wondering how much protein will build muscle mass?

Culturists recommend 2-2.5 g of protein for each kilogram of body weight

Physiologists, however, recommend only 0.9 gram per kilogram of body weight.

It is best to centralize the amount of proteins properly, as excessive protein is harmful to the body. It can cause calcium loss, which leads to osteoporosis by a simple route. What is more, in order to absorb the right amount of protein you need a large portion of food, and this in turn does not promote the effectiveness of training. Therefore, it is not recommended to consume large quantities of meat as a source of protein but to replace them with milk, cheese or yoghurt.

When a person trains, it is extremely important to follow a well-balanced diet, which includes 5-7 meals a day. Importantly, there should be protein in each of them. Moreover, it is important to introduce a rule that meals before training should contain more carbohydrates, a meal before bedtime should include proteins.

The producers of numerous supplements and protein supplements are facing people who build muscle mass. They help to avoid the need to eat large quantities of food, as they are taken instead of a portion of meat, cheese or cold cuts. The most advantageous is the supplementation of the appropriate amount of protein necessary for muscle building by supplying selected amino acids. The best effects can be achieved by introducing arginine, glutamine or branched chain amino acids into the diet.

In addition, a well-balanced diet enriched with supplementation and nutrients contributes to the best possible results in a surprisingly short time. What is more, a change in attitude, well-being and self-esteem will be definitely visible.

Develop your training plan and diet today!

Enjoy your expanded muscle mass now!

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What do you eat to improve your muscle mass?

Do you dream of a well-built body?

Do you want to get fantastic-looking muscles in no time?

You need to go deeper into your diet, as this is the basis for achieving satisfying results. A properly developed action plan will contribute to the desired muscle mass. The look which men will be jealous about and women will be enchanted by. Where do I start?

In order to achieve the best results, we need to focus on healthy products only. That is why, various products will be taken in turns in order to make the diet varied rather than monotonous. We need to realize that our body needs to be enriched with all kinds of proteins, healthy fats and above all vitamins and minerals. When deciding on fats, let uss choose the healthy ones, which are found in fish, avocados, nuts, olive oil, as well as seeds of all kinds.

Our eating habits should also take into account. The food eaten after training is of great importance and, that is why, there should be an appropriate combination of carbohydrates and proteins. It is the sportsman duty to have a mea lat the most one hour after after completing the workout. People should pay attention to the fact that besides proteins, there should be simple carbohydrates in the diet. It is vital because after training ir is necessary to provide a fast replenishment of glycogen in muscles, fast digestion and absorption.

In addition to a properly developed nutrition system, it is beneficial to use various types of supplements, the aim of which is to increase muscle mass. Their action is based on providing the body with an over-programmed amount of nutrients as well as vitamins and mineral salts, as this influences muscle growth without unnecessary growth of fat tissue. Supplements such as Nutrigo lab mass or Mass extreme are particularly popular among men. Efficiency and availability are of great importance here. It turns out to be helpful when there is not enough time to eat systematically.

To increase the muscle mass of your body, it is necessary to develop a diet, as well as the whole system. It will bring us closer to achieving satisfying results in a very short time. Among other things, it is advisable to have more meals (even up to 6), as well as to shorten the breaks between them. It will help to reduce the feeling of discomfort from the gastrointestinal tract resulting from taking too large portions of meals.

As the diet is an individual matter, people should compose it on their own, it is suggested to take into account the individual needs of the individual ingredients. Users should be aware that the need for macro nutrients should be properly planned in the nutrition plan and each meal should provide an appropriate portion of nutrients. It is assumed that the daily average nutritional values should include protein: 1,2-2,3 g/kg body weight, carbohydrates: 5-6 g/kg body weight and fats: 25-35% of total energy requirements.

Include protein, water, caffeine, olive oil and almonds in your diet.

Table of content

1. Proteins
2. Water
3. Caffeine
4. Almonds
5. Olive oil

Proteins

While going deeper into the subject, we can find a lot of helpful information. Scientific advice shows that we should focus, among other things, on providing the body with the right amount of protein. As it turns out, the most desired protein we can find in eggs. It is the protein that influences the growth of muscle mass because it contains proteins that have the highest biological value of all types of food. It is also worth noting that eggs also contain vitamin B12, which is essential for fat burning and muscle tension. What is more, the tuna also proves to be rich in high quality proteins, which has a significant impact on muscle growth. In addition, the tuna is also rich in omega-3 fatty acids, which regenerate muscle fibres caused by strength training. Omega-3 fatty acids have a faster storage of proteins than their combustion as a result of training. If natural yoghurt has not been included in your diet so far, it is time to change that. Yoghurt is a combination of proteins and carbohydrates ideal for muscle growth and recovery after training. It is known that after just a few weeks of following the diet you will notice satisfying results and greater muscle mass of your body. It is extremely important to choose yoghurts without sugar content. Natural yoghurts are best, but you can also choose those containing fruit. Let us choose the easy-to-digestible proteins that come from products that do not provide us with bad fat. [2]

Water

If you want to improve the appearance of your muscles you have to remember about adequate hydration of the whole body. The studies show that the synthesis of proteins in well hydrated cells is faster than in dehydrated cells. You must realize that in a dehydrated body, the process of building muscle is much slower. [1]

Caffeine

In many places you can find information that caffeine has a beneficial effect on muscle mass gain. How is that possible? This is related to stimulating the body to work out longer and to have more repetitions. However, people who have problems with high blood pressure should not abuse this stimulator.

Almonds

By enriching our diet with almonds, we are able to observe a significant muscle growth in a short time. This is due to the high content of vitamin E, which is a strong antioxidant that helps protect muscles from free radicals damaging them after intensive training.

Olive oil

The introduction of olive oil into the diet has a beneficial effect in reducing the risk of muscle disintegration and thus increasing strength and muscle mass. The best results are provided by extra virginie oil because it contains more vitamin E, which fights oxidants that cause the destruction of muscle cells.

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What do you eat to make your muscles grow faster?

The dilemma of how to achieve your dream body and big muscles is becoming more and more common. This is a question that both women and men ask. No wonder, because everyone wants to look good. If we want to have more muscles, we have to diminish the fat tissue. It is necessary to develop a dietary plan taking into account the calorific demand for specific ingredients. This will allow us to check how much and what our body should take every day. We should also remember that it is important to diversify the diet into products that can be used interchangeably, so that the diet is not monotonous. It is obligatory to consume vegetables, which will additionally support the digestive system in digesting the consumed meals. The correct calculation of the daily calorific demand will allow us to provide our body with as much energy as it is necessary to achieve our goal.

Table of content

1. Wondering what you can eat right after a workout?
2. Supplementation
3. Nutrition plan
4. List of essential ingredients

Wondering what you can eat right after a workout?

The best results are provided by a combination of carbohydrates and protein. It is recommended to take more protein than simple carbohydrates after a workout. Based on the research carried out, it can be seen that the best results are achieved when a meal is eaten up to one hour after the exercise.

Supplementation

More and more athletes are choosing to supplement their diets with various weight-enhancing supplements aimed at providing the body with an excess of nutrients, vitamins and mineral salts. It is safe to see that properly applied supplementation accelerates muscle growth without unnecessary growth of fat tissue. An excellent supplement affecting the appearance of our muscles is creatine, which contributes to the increase of muscle mass, as it significantly helps to increase strength and thus can lift higher weights. It has been noted that taking supplementation with creatine is possible for better muscle regeneration. A supplementation known as ginine (mixture of carbohydrates and protein), which helps to increase the calorie intake during the day, is very popular. Gainer helps to replenish carbohydrate and protein deficiencies in liquid form, making it easily assimilated and accessible. It is convenient, especially for people who are not used to eating in large quantities or the conditions and mode of operation make it difficult for them. [1]

Nutrition plan

In order to achieve satisfying results, we should rethin our dietary plan in such a way that each meal provides the body with an appropriate portion of nutrients. Protein deserves a special mention here, as it stimulates muscle mass synthesis. It is recommended to eat protein-containing meals every 3-4 hours at least 4 times a day. Average nutritional values have been developed and should be taken during the day to build muscle mass in a short time:

• protein: 1.2-2.3 g/kg body weight,
• Carbohydrates: 5-6 g/kg body weight,
• fats: 25-35% of total energy requirements.

Are you wondering which products to choose in order to provide the most nutrients? It appears in turkey and veal meat, eggs, quinoa, buckwheat, Greek yoghurt and those that have up to 2% fat, or lentils, chickpeas. To enrich your body with carbohydrates, choose oat flakes and bran, wholegrain pasta, legumes, bran, potatoes, or white and brown rice. Healthy fats should be sought in olive oil, sea fish such as salmon, mackerel, tuna, almonds, nuts, or pumpkin and sunflower seeds.

In order to build muscle mass, it is recommended to eat up to 6 meals a day approximately every three hours. Don't forget to hydrate your body properly because it is water that supplies each cell with nutrients and cleanses the body from toxins.

List of essential ingredients

1. Eggs, which contain lots of valuable vitamins and minerals, are enriched with riboflavin, folic acid, vitamins B6, B12 , D and E, iron, phosphorus and zinc. [2]
2. Natural yoghurt, possibly with fruit but no sugar added, contains conjugated linoleic acid, which reduces body fat,
3. Olive oil contains monounsaturated fatty acids that prevent muscle breakdown and help increase muscle strength and girth,
4. water - adequate hydration has a significant impact on building muscle mass. The more you dehydrate your body, the slower the weight gain will progress.
5. Coffee strengthens, energizes and stimulates the body.

Seasonal fruits and vegetables, which are a source of valuable nutrients, also have a good influence on our diet. It i salso suggested to introduce leguminous vegetables to the diet. When they are combined with other ingredients, the meals become well balanced.

You need to realize that a well-balanced diet combined with physical activity provides the best results in the struggle to achieve your dream silhouette and strong muscle mass. Plan your menu today, introduce exercises and make your day more enjoyable with a high-quality supplement and enjoy your muscles.

Let's go!

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How to change the way your body looks? The basis is the right supplementation!

In order to improve the appearance of your muscles, a proper supplementation proves to be necessary. Thanks to such pills, an increase in muscle masscan be visible in a short time. Luckily for us, manufacturers introduce many products on the market, thanks to which it turns out that it is possible to improve the exercise capacity of our body. In order to build muscle mass we should decide on protein supplements or amino acid sets. Especially for you, we have prepared a list of the most popular supplements, where you can find, among others:

Table of content

1. Creatine
2. Beta-alanine
3. whey protein
4. testosterone boosters

1. Creatine

It is a natural way to increase sports performance and to build lean body mass. Based on the carries out studies, it can be seen that the overall creatine content in skeletal muscles is increased after oral administration of dietary supplements [1]. It is therefore no wonder that it has gained popularity as an addition to dietary supplements used before workouts. On the British market creatine can be found in the form of citrate, malate, ethyl ester, nitrate, ku, gluconate, α-ketoglutarate and orotate. Creatine boasts excellent properties that make allow:

• muscle mass increase,
• improvement of muscle cell volume,
• faster regeneration after training,
• more intensive muscle work.

What is the recommended daily dose of creatine? Specialists suggest taking 3-10 grams of creatine per day in two portions. The best results can be achieved by taking the first dose before the physical activity and the second dose after the workout.

2. Beta-alanine

It is an organic chemical compound classified as an amino acid, which is a precursor of carnosine, which is the basic element of muscle tissue. It is characterized by an action aimed at maintaining the acid-base balance within the muscle cells, which prevents the formation of lactic acid. This has a direct impact on speeding up the process of muscle regeneration and reducing the feeling of excessive fatigue after training.

Beta- alanina is responsible for:

• inhibiting adverse catabolic reactions in the body,
• the reveneal of muscle cells,
• the nourishment of the muscles,
• the improvement of the body performance,
• the development of muscle mass due to the intensification of the muscle system.

The studies show that the use of supplementation contributes to a 60% increase in carnosine levels. This is all the more important because carnosine is responsible for maintaining the correct pH of the cells, which is lowered during physical activity. The use of supplementation leads to improving endurance and muscle strength and reduction the feeling of fatigue.

It is recommended to take about 2-6 grams per day divided into two portions before and after workouts.

3. Whey protein

Whey protein belongs to the group of globular proteins which are dissolved in milk. They are responsible for immunological processes in the body. The phenomenon of whey protein supplementation results from the content of cysteinę. It is an endogenous amino acid which is essential for glutathione synthesis. This has a direct impact on providing physically active people with high efficiency and quick muscle regeneration after training. In turn, the α-lactoglobulin component contained in whey proteins reduces intestinal division of cell lines present in mammals. This reduces the likelihood of cancer.

In summary, whey proteins can:

• be easily assimilated,
• accelerate muscle regeneration,
• improve physical fitness.

Specialists recommend taking about 25-40 grams of protein supplement preferably after the end of physical activity.

4. Testosterone boosters

A supplement known as "testosterone boosters" are substances which, through their composition, aim to stimulate the synthesis of hormones naturally occurring in our body and to take care of their correct level. The studies show that they significantly increase testosterone or improve libido [3].

Testosterone boosters in their composition contain mainly plant extracts and vitamins and minerals.

To sum up, proper supplementation plays a keyrole in the lives of active people because during intensive workouts the body needs more vitamins. As a result, creatine affects the growth of muscle mass, while branched chain amino acids BCAA protect muscles during intensive workouts. Moreover, a diet enriched with omega-3 acids and other healthy fats improves the condition of the heart and joints and supports the brain at the same time. It i salso necessary to remember to provide proteins and protein, as these are essential for muscle growth.

There is a wide range of high quality supplements available on the British market, which are appreciated by both women and men. We are convinced that everyone will find a solution that will meet their needs and expectations.

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How to build muscle mass step by step?

Would you like to explore how to improve your muscle mass in a short time?

You need to find a way to combine a well-designed diet with a meticulously prepared workout and series of exercises. The progression is the result of following guidelines aimed at increasing muscle mass. In order to achieve the silhouette of a dream, it is necessary to be determined in pursuit of the goal. You must realize that achieving your dream silhouette is actually a lifestyle change that includes training, diet, regeneration and proper supplementation.

Table of content

1. Increase your carbohydrate intake
2. Provide the right portion of fats
3. Bet on protein
4. Select complex carbohydrates before training
5. Appropriate supplementation
6. Take care of the calorie surplus
7. Appropriate training
8. Regeneration is also needed
9. Take a positive attitude.

Increase your carbohydrate intake

Taking more carbohydrates increases the anabolic level of insulin hormone as well as the supply of glycogen to muscles. The glycogen influences the delivery of more water to the muscles, so we can get the impression that they are bigge. Moreover, the presence of a high amount of glycogen indicates that muscles are ready to growth. The low amount of glycogen leads to breaking down muscle cells in order to obtain energy. When building muscle mass, it is advisable to consume at least 5 grams of carbohydrates per kilogram of the body mass.

Provide the right portion of fats

The research shows that testosterone is one of the most important anabolic hormones that build up our muscle mass [1]. How to increase testosterone levels? Just enrich your diet with meals with a slightly higher fat content. It is extremely important to choose those healthy fats that we can find in fish, walnuts, olive oil and peanut butter. Although carbohydrates are very important when building muscle mass, we must remember that fat intake is between 20 and 30% of the daily energy requirement.

Bet on protein

When building muscle mass, it is extremely important to take large amounts of protein. The optimal protein level should be 1.8 - 2 grams of protein per kilogram of body weight. It is suggested to focus on proteins from eggs, meat, fish and dairy products, among others. What if it is impossible to provide enough protein into the body? At such moments, we can opt for protein supplements, which are very popular by the way. In addition, it is important to take proteins both before and after workouts. The excellent results are achieved by taking fast digested protein 30 minutes before training. This is whey protein, which will maximise the synthesis of muscle proteins in a short period of time. Moreover, it will increase blood flow to muscles at the same time. On the other hand, eating whey protein after workouts contributes to increased protein synthesis and consequently muscle growth. Muscle fibres do not grow during a workout, but afterwards. In addition, the intake of protein after training affects faster and better regeneration after training.

Select complex carbohydrates before training

Studies show meals before the workout that include complex carbohydrates, i.e. slowly absorbed, have an imfluence on:

• the flow of extra energy,
• less feeling of fatigue, so training can take longer,
• a feeling of satiety for longer
• faster fat burning. [2]

Appropriate supplementation

More and more people decide to use proper supplementation during training, which proves to be very helpful in building muscle mass. Choosing the right supplement contributes to increasing the testosterone content with leads to muscle growth. Moreover, high quality supplements add energy, reduce the feeling of hunger and allow for longer workouts.

Take care of the calorie surplus

A dietary calculator is helpful, thanks to which it is possible to know the caloric demand. The caloric demand is adapted to age, gender, as well as physical activity. When determining this calorific demand, we should slightly exceed it, by about 10% of total energy demand. Remember, however, that you should not overeat, but only take care of an adequate energy surplus.

Appropriate training

Properly designed training is the key to success. It is necessary to remember that during weight training you have to lift heavy loads (about 80% of the maximum) with small amounts of repetitions in a series. From the experience of the trainers, it can be concluded that it is important to increase the load systematically during the next trainings.

Regeneration is also needed

We realize that training is important, but we must not forget about regeneration. We need to give the muscles the opportunity to regenerate properly, as this is the only way for them to grow. The condition for proper regeneration is to provide the body with a long and deep sleep. Why is that so important? During sleep the body secrete hormones and leads to the develeopment of proper muscle mass. Moreover, sleep also ensures the regeneration of overworked muscle fibres. At the same time, we must be aware that the regeneration also affects the proper functioning of joints, ligaments and tendons, which can be quite strongly exploited during workouts.

Take a positive attitude.

Remember to approach each task with the right attitude, as this is half of the success. You have to turn off the idea that you are unable to do something. Keep telling yourself, "I can do it! I'm gonna make it.

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