If you're want to form and increase muscle mass? You can follow the following tips.
1. Doing physical exercise at least 2 times a week
American College of Sports Medicine recommends for the body build muscle physical exercise routine at least twice a week. A study reported in the Journal of Applied Physiology found that muscle mass increased by 0.2% every day for 20 days doing physical exercises. The formation of muscle mass is also dependent on the age, at least the average person will lose 2 to 3 kilograms of muscle mass between the ages of 35 to 50 years.
Every muscle mass is reduced, then you will lose the body's ability to burn calories 35-50 calories per day, meaning that if you lose three kilograms of muscle mass when 50 years of age, your body's decreased ability to burn 50 calories per kilogram, so you should avoid foods that contain 350 calories per day in order not overweight.
2. Consumption of protein with sufficient quantities at the right time
The body uses protein to perform various functions of the body, such as muscle function, muscle strength, immune system, bone. A recent study found that eating protein with just the right amount at the right time, not only has a good impact on health but also will increase the formation of muscle mass and lose weight. Eating enough protein needs when you are while running a weight loss program will minimize the loss of muscle mass and maximize fat burning.
Protein is the main nutrient that is needed in protein synthesis. Protein synthesis is the process by which a protein previously we get from food is converted into muscle tissue. Protein synthesis can be likened to a lamp, which can be switched on or off. With 20 to 25 grams of protein, the lamp can light up. Consumed more protein will not create more light is bright.
However, a study in the Journal of Nutrition showed that the increase in muscle tissue can be done by eating protein its good bioavailability and routinely eaten every meal. Bio-availability is the ease of the body in digesting and absorbing protein, the better its bioavailability, faster and better absorption of proteins occurs. Proteins contained in various kinds of foodstuffs, such as staple food, animal and vegetable sources of food, vegetables, and fruit. But the best protein bioavailability it is a protein derived from animal sources of food ingredients.
In these studies, protein synthesis occurs in 25% higher in people who consumed 30 grams of protein at each meal to them, compared with those who ate the same amount of protein but only eat once a day.
In the Journal of Applied Physiology, proves that people who consumed 20 grams of protein in 6 times a day can reduce the fat and increase muscle mass in the body, though not perform strenuous physical activity once. While in the American Journal of Clinical Nutrition, researchers found that taking protein supplements when doing physical exercise can increase by nearly 1 kilogram of muscle mass. Making it the most ideal is if you eat foods high in protein two or three hours before physical exercise and two or one hours after exercise.
3. Carbohydrates are muscle fuel
Carbohydrate is a nutrient that functions as a fuel of the body, when you do physical activity or exercise, make sure that your carbohydrate needs to be met. Carbohydrates are converted by the body into glycogen, which is the energy source of the body's muscles. Instead, you choose a low-fat carbohydrate such as wholemeal bread and cereals.
4. Fat is also needed for muscle formation
Fat is also needed when doing physical activity. Fat serves to supply energy to the muscles during exercise takes place. The amount of fat that it takes at least 15 to 25% of total caloric needs in a day. Choose foods that have high saturated fats, such as walnuts, olive oil, avocados, almonds, salmon, and sardines.
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