The most important component of the diet refueling represent carbohydrates. Their function is purel

Every bodybuilder and strength athlete desires to be big, strong and powerful. Someone does not mind a bit of fat to muscle, only when there are as many, while others believe in pure, rock hard muskularitu. The most commonly sought oco after, admired and discussed the effect of training in every gym, however, is an increase in body weight and the corresponding increase in muscle mass. Although theoretically not a question of weight gain are complex, hundreds and thousands of people fail in this endeavor.
Increasing muscle mass is affected by three factors. The first is the stimulation of the muscle cells to grow and the growth process run in the body workout. Once this occurs, the body remains to add enough calories oco for regeneration and energy for growth and sufficient substance for the synthesis of new proteins. The third factor is the relaxation that allows oco the body superkompenzovat to a higher level.
You can see that the theoretical instruction can be condensed into a few lines containing sadly vague terms (stimulation enough), while the themes would occupy vast majority of content articles. Biochemical success in weight gain in the current state of knowledge in addition influenced by many other factors - amino acid content and the ratio of accepted proteins, the body's ability to use nutrients, vitamins oco and mineral levels in the body, genetics, metabolism, level of growth hormones or maintain adequate levels of muscle glycogen. Common offenses relate too frequent and debilitating training (overtraining), ev. stimulativního lack of training, skipping meals and bad food composition, excessive physical and mental activity (stress) or sleep deficit.
Human organism can synthesize about from 0.2 to 0.5 kg of muscle tissue per week, but most bodybuilders these values actually attained, oco because oco it would mean an annual increase of 10-25 kg. Pribram muscle mass in a specific ratio can be creation of a positive caloric intake, oco thus ensuring the normal daily consumption, and adding a certain amount of extra calories. Part of the new materials, however, will form the fat, so some experts recommend an increase of 100-200 oco kcal per day, while other reviews say 500-700 kcal per day (probably oco for the easy přibírající, respectively. Problematic types). oco For comparison, if you try to increase muscle mass and keep existing piece of fat to be equal to the amount of calories your body weight of 26.5 times (90 kg bodybuilder consumes daily about 2,400 kcal). If you are interested gross volume with a little oco extra fat, use factor 33 (Example 90 kg x 33 = 2970 kcal). According to coach George Turner are adept at enlistment multiply your weight 40,4 number (like 90 kg x 40.4 = 3640 kcal). HATFIELD shows the calculation of the daily calorie oco intake for a young bodybuilder weighing 82 kg:
1980 kcal
The most important component of the diet refueling represent carbohydrates. Their function is purely anabolic and increased carbohydrate intake promotes nitrogen retention by 25%. When you gain weight it is advisable to consume about 5-6 grams of carbs per 1 kg of body weight with a preference for complex types (cereals, potatoes, rice, pasta, whole grain breads and vegetables). The human body lies in the small intestine of carbohydrates to simple sugars, thence pass into the bloodstream and end up in the liver. Here are transformed into glucose and it is reintroduced into the bloodstream. Capacity of the blood glucose oco is about 80 calories, liver stores about 300-400 g of glycogen and-trained muscles can hold about 3-3.5% of their weight in glycogen. oco
Along with carbohydrates plays in the process increase muscle oco extremely important oco role in the natural anabolic hormone insulin, oco which, among other "opening" of insulin receptors in the muscles and allows the penetration of amino acids into muscle fibers. Synthesis of body proteins therefore best you support that in addition to a complete protein you eat sufficient amounts of the right types of carbohydrates. However, if you do not eat, and often leaving a pause in between meals 4-6 hours, the level of insulin, blood glucose and amino acids gradually decreases, which leads to the cessation of anabolic processes. The very best anabolism takes place in the continuous presence oco of insulin. During the day, it is necessary to consume a complete protein and a moderate dose of complex carbohydrates that stimulate the pancreas to secrete moderate amounts of insulin. Such foods must repeatedly eat every 3-4 hours. The lack of complex carbohydrates in each meal leads to a reduction in insulin levels and gives the body even though plenty of high quality protein anabolism occur. The danger of excessive doses of carbohydrate that overwhelms muscle glucose and residual sugar is quickly oco converted into fat. The problem with insulin response to monosaccharides knows every experienced bodybuilder. Simple carbohydrates cause a rapid rise in blood sugar followed by a rush of insulin secretion, which almost all of the blood glucose oco removed. Since muscle tissue - unlike adipose tissue oco - accept glucose gradually end the majority of glucose in fat cells. Finally, the level of blood sugar and insulin levels oco decreased to below the initial threshold, and growth (anabolic) processes stops.
If you start in bodybuilding magazines articles about studying proteins (protein