Diet and Fitness

We could not forget those who seek to lose weight but gain muscle and improve body composition. Although if you want to see those muscles and have a fibrous appearance, you lose fat or, if you’re thin, keep it under control.

Just eating are not going to build muscle, you need to train. But if you do not eat the right way you will not make your muscles ‘look’ as it could, you will not recover quickly after exertion.

Our muscles can immediately start using any fuel, depending on the effort made and the availability of each item:

* Carbohydrates that are converted into glycogen, which accumulates in the muscle itself as a form of rapid energy availability
* Fats that have a mechanical function of both protection and structures involved in muscle cells. They are also used as an energy substrate disposed between the bundles of muscle fibers to become energy after depleting muscle and liver glycogen.
* Proteins, muscle main component necessary for compensr wear occurs with exertion, which causes a degradation of amino acids greater the more intense and prolonged. In extreme cases the proteins that build your muscles may also play an energetic role, being used as fuel. So if you want to keep your muscles intact, it is necessary that food properly.

Do I need an extra intake of protein?

Until some years ago, there was no fan of bodybuilding care not hand protein supplements: milk shakes, amino acids …

Now it is less clear than ever necessary. Researchers have found that it is necessary that athletes, especially those in power, ingest more protein than people who do sport.

Suggest 1.7 g per kilogram of body weight as much more appropriate in athletes who train regularly and even a slightly higher amount for those doing very intensive efforts.

Ideally, the athlete could focus on eating low fat protein foods such as cheese, egg whites, soy and derivatives and vegetables to reach that level.

But it is not always possible to eat much protein. Furthermore, proteins are very often accompanied by saturated fats are harmful to health if taken in excessive amounts.

So it may be advisable to use protein supplements during exercise sessions, combining protein with carbohydrates and electrolytes in an easily assimilated drink. You’ll get all the protein you need without the extra intake of fat.

But do not overdo, once covered your requirements you will not get any extra benefit of proteins and may even harm your health if it is a really excessive amount.

Then … What do I do?

* Make sure you take the correct dose of quality protein, a daily minimum of 1.5 kg. If you’re doing a very intensive training, increased to 2 g.
* After your sessions drinking beverages containing carbohydrates and protein in the first half hour, and a meal rich in carbohydrates within two hours.
* Take quick digest proteins such as whey, nonfat yogurt or soy, just after your workout, especially if you’re over age 40. When you are facing a long period of recovery, as before going to sleep, you can make slower assimilation proteins such as casein from milk.
* If your training is prolonged or intense BCAAs added to your normal protein intake especially if your sport requires motor coordination and / or mental health.