The three factors for muscle gain
When winning muscle, 3 fundamental factors are involved. First of all the genetic ease for muscle gain, secondly the type of training made and finally the diet. Although current studies talk that other factors such as intestinal microbiota can present a serious relationship with muscle gain, the truth is that the most important are the 3 mentioned.
Protein as an essential nutrient
The macronutrient that determines muscle gain par excellence is protein. It is responsible for the construction of tissue and therefore of the supercompensation after exercise. It is clear that it is a limiting factor when generating mass. Daily protein outlet aimed at this goal should not be less than 1.2 g/kg body weight.
Notwithstanding muscle gain, it only makes sense within the framework of a hypercaloric diet. If we stick to the laws of thermodynamics, for the construction of tissue, energy is needed, and therefore more energy has to enter the body of which it will come out. In this way there would be an increase in fatty weight in the absence of exercise and a muscular construction in the presence of it and under the appropriate protein contribution.
What role do carbohydrates play?
Carbohydrates do not involve an essential nutrient for mass construction. However, they can play an important role when limiting the intensity of training. They suppose one of the first energy paths of anaerobic metabolism and therefore a necessary element for the development of adequate strength training. While carbohydrate will not build tissue, it will help you render to the necessary intensity to produce subsequent supercompensation.
They also suppose a good strategy to add calories to the diet and thus frame it inside a supercaloric balance. In any case, not any type of carbohydrates are optimal. It is best to always choose complex carbohydrates of low glycemic index and rich in fiber. In this way, the selective growth of colonic bacteria will be stimulated that will contribute to improving digestions and health. In addition, the fact that they produce an increase in gradual insulin reduces pancreatic stress and the chances of suffering from complex diseases in the medium term.
Carbohydrates according to the time of day
Only in the moments before the training training, or during the same, it can be interesting to consume simple sugars. Although always in moderate quantities to prevent possible reactive hypoglycemia that decreases performance. At this time a small intake of sugary food will increase blood glucose levels and allow more intense training. The administration of sugary drinks within the session itself will also contribute to preventing the performance of the time ahead of time.
Once the session is finished, low glycemic index carbohydrates are the priority again, as in the rest of the moments of the day. In this way the rice, the potato, the quinoa, the oats and the integral paste become allies of those who intend to gain muscle mass based on a training training.
Glycogen replacement
Carbohydrates are also essential nutrients when it comes to replenishing emptied glycogen deposits [2]. After a strength or anaerobic session, it is very likely that muscle glycogen is under minimum. In these situations it is important to ingest carbohydrates to prevent subsequent training injuries. These carbohydrates are not directly related to muscle mass, but indirect. A less risk of injury translates into a greater capacity to train at high intensity and less stopped time, therefore more muscle stimuli and greater hypertrophy.
conclusion
Carbohydrates do not intervene directly in the construction of lean fabric but they do it indirectly. They are seriously related to performance in anaerobic conditions and suppose an essential nutrient for recovery after a force training. However, it is essential to make a good selection of them depending on the moment of the day and the objective of their intake. It is usually a good idea to choose low glycemic index carbohydrates and fiber -rich foods.
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