Increase muscle mass with exercises, diet and supplements

Diet tips
Aumenta la massa muscolare con esercizi, dieta e integratori
The endless hours spent in the weight room are undoubtedly an excellent aid for muscle development, but if you want lasting and remarkable results, the targeted exercises must be combined with bothspecific diet to gain mass and mostly protein of bothsupplements specially designed for athletes and for those who tire the muscles a lot. To have a toned body over time and the classic tortoise instead of the abdominals, you must necessarily establish an attack plan that starts with an integral modification to your daily diet. According to the most experienced bodybuilders, the increase in lean mass depends for 60 on the right foods.sti. Essential points for the development of the mass:
  • Not so many hours should pass between training and meal, half an hour or at most an hourra)
  • The daily meals must be six
  • Drink at least two liters of water a day for the necessary rehydrationa
  • Evaluate protein powder intake to strengthen bulk see whey protein for examplei H24 Formula 1 Pro by Herbalife)
Nutrition for muscle development The diet to gain mass for an athlete who spends many hours in the weight room will prefer proteins to carbohydrates, and especially those found in white meat, turkey and chicken and in fish of any kind. The carbohydrate part introduced should include whole grains, possibly avoiding baked products such as common bread. Fruit and vegetables can be eaten, however, preferring those with a low glycemic To be avoided absolutely:
  • Alcoholic
  • Sugars
  • Refined foods
  • Precooked foods
  • Light or carbonated drinks
  • Meals too high in carbohydrates
  • Foods in general with a high glycemic index
What is meant by the GI Glycemic IndexG) This is a calculation developed in the 1980s at the University of Toronto, Canada, by the hand of Professor Jenkins. It establishes a ranking of foods based on the influence they may have on foodla glycemia of a subject. Blood sugar is basically the level of sugar in the blood, and is particularly taken into consideration in diabetic patients. More recently, this parameter is also used to determine which foods to prefer and which to avoid in a healthy diet, or in a weight loss regime. All simple carbohydrates such as juices and treats were once considered to be high risk as they were thought to increase blood sugar quickly, while complex carbohydrates such as grains, vegetables and legumes were thought to have less impact on blood sugar.l glycemic peak. In fact, this does not always happen, and to give a concrete example, after various specific analyzes it was established that ordinary bread triggers a higher peak than an ice cream!Measurement of the IGG To establish at a universal level the increase in glycaemia triggered by a food, 50 grams of glucose are taken, and then the response of the food is evaluated in percentage terms and on the basis of the glucose itself which is the reference equal to 100 in the ranking. Foods are also divided into three distinct groups, based on their rating, namelyero High GI (immediate and important glycemic peak, Medium GI isLow GI (foods to be preferred, in general. For more information about the glycemic index:

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