Build mass - tips on diet and exercise
If you want to build up impressive muscles or mass, you have to train accordingly and ensure sufficient recovery. In addition, you have to pay attention to your diet and eat richly, especially since your body needs many high-quality nutrients in order to be optimally prepared for training and to build new muscle mass. How many and, above all, which nutrients you need exactly for your diet, cannot be said bindingly, as the need can vary greatly from person to person. Regardless of this, a person's needs are subject to constant fluctuations. But there are ways to at least roughly determine your nutritional needs.
This is how you can find out how many calories you actually need
There are devices called spirometers with which you can determine your calorie consumption relatively precisely by measuring the O2 and CO2 levels in the body. It would be easier, but less accurate, to consume the same amount of calories every day over a certain period of time, such as a week, and to weigh yourself at the end of the said period. If no weight gain has set in or you may have even lost weight, you need to increase your calories beforehand. However, you should increase the amount of calories or nutrients in your diet in small steps, otherwise there is a risk that you will gain more body fat than pure muscle mass. As in many areas of everyday life, when it comes to sports nutrition and training, less is sometimes more, especially since even such a considerable weight gain of 5, 10 or even more kilograms per year ultimately only corresponds to a few grams a day. However, it should be noted that your actual needs fluctuate from day to day, which is why, in case of doubt, you should rather eat a little too much than too little.
Better a little, but more often
Many athletes swear by it that instead of a few large meals in their diet, they prefer to consume several smaller meals. One reason for this is certainly that it is generally assumed that the body is optimally supplied with nutrients in this way in order to build up mass, especially since the intervals between the individual meals are very short and there is therefore no rapid decrease in the nutrient level in the body could. It should be noted that the correctness of this theory is doubted by well-known scientists. However, even experienced athletes can find it difficult to meet their nutritional and calorie requirements with just a few meals a day, as they simply cannot eat large portions. In addition, there is no unpleasant feeling of fullness with smaller meals. Regardless of this, digesting large amounts of food consumes a lot of calories, which you would then lack in muscle building. If you still have problems supplying your body with enough calories, dietary supplements such as Protein-Shakes or so-called Weight Gainer, help.
Make sure you have enough rest!
Training gives your muscles the incentive they need to grow. The calories in turn serve to provide training energy and, of course, as building material from which the body builds muscles. The actual muscle growth mainly occurs during your recovery phases, which shouldn't be too long, but definitely not too short. It is particularly important to get a lot of sleep. Eight hours per night is generally considered ideal, although sleep needs can vary from person to person and from day to day. The fact that the body is not supplied with nutrients in the form of carbohydrates and fats for the duration of sleep is not in itself a real problem. In fact, many experts advise taking nutrients in the form of proteins shortly before going to sleep and immediately after getting up, as these provide targeted building materials for the muscles. In this way you can prevent your weight gain from stagnating or even losing muscle mass. Before going to bed you can e.g. eat a yogurt or quark or one Protein-Shake drink as a dietary supplement. Alternatively or in addition to this, you could have one early in the morning Weight Gainer take in.
Build mass Conclusion
In order to build muscle and mass, you need to eat more calories than you use through the right diet. Dietary supplements can help you with this. This is especially true if you don't have the time for many small meals. In general, however, it is not only the quantity, but above all the quality of the calories, foods and Dietary supplement for building and maintaining muscles and to support training is crucial.
