When you are training to get bigger muscles, the effectiveness of
the muscle growth depends on the training intensity and the amount of
building material you furnish. Also structures like joints, tendons and
bones will grow to support the bigger muscles and these body parts will
also need building materials. The growth occur all the time day or
night, but perhaps most during night, so you need a constant supply of
building material from your digestion. In addition the body needs stuff
to repair wearing in the tissues and a child or teen needs material for
growth. You must also furnish energy for the training activity, basic
energy for the life process and energy for all other daily activities.
The necessary building materials for muscles and supporting structures are mostly protein, but also to a certain extent lecithin, essential fatty acids, calcium, magnesium and other minerals. The food you eat should give you protein with an amino acid composition that is so near to that of your muscles as possible. Fish, poultry, lean meat, eggs, mushrooms, seafood and diary products are good protein sources for muscle growth. Just before training it is best to consume proteins that you easily digest and absorb, like in fish, eggs and seafood. Do not eat very much read meat and eggs, however, but more fish and seafood instead, since that is best for the health.
Much of your energy intake should be from carbohydrates, mostly starch, that are taken up slowly from the digestion. Full corn bread and cereals, peas, beans and potatoes are good carbohydrate sources with this property. Some of your energy should also be supplied with the healthy kind of fat, which is a combination of chemically unaltered monounsaturated fat, omega-3-fat and omaga-6-fat. Fat will also be taken up slowly from the intestines. Good fat sources are fat fish, almonds, sunflower seeds, other fat seeds, olive oil, rape oil and flax oil. The slow uptake of these energy sources give you an even supply of energy all the day.
You will also need some energy that is taken up quickly, mostly sugar, especially just before your training session. Good sources of sugar are sweet fruit and fruit juices. Carbohydrate concentrates especially made for training can also be used.
A meal plan for maximum muscle growth will differ from the traditional diet you can find in any country, It is however not necessary to eat a lot of meals every day to get a constant supply of nutrients, as many believe, because what you eat at each meal will stay in your digestive system and be utilized the following hours. How much you eat will depend upon your training intensity and your activity level otherwise, but you must eat so that you feel fed at each meal.
Here is a meal plan for implementation of the above mentioned principles based on 4 meals each day. It is possible, however, to distribute the same amount of food in 5 or 6 smaller meals also if you wish.
- Early each day you eat a meal composed of three principal parts in an equal amount. One part consists of protein rich elements like fish, lean meat, eggs, seafood, poultry, lean cheese or mushrooms. The other part consists of food types rich in carbohydrate or fat like full corn bread, peas, beans, potatoes, almonds, sunflower seeds and some plant oil. Try to compose this part so that you get most carbohydrates and less of fat. The third part are vegetables and fruit, preferably raw. This will make you well furnished with nutrients several hours.
- Later in the day you also eat a meal with a similar composition, but vary with other food sources than in the morning. This will secure an even supply of nutrients until evening.
- In the evening should eat most of the protein rich food, and less of food rich in carbohydrates and fat. Try to eat other food types than you ate earlier in the day to get variation. You should have a rather large portion of vegetables and fruit in this meal. In this way you get enough material to grow muscles during night, but less energy, because you do not need so much energy when you are sleeping.
- Just before training you should eat a smaller meal with proteins and carbohydrates that you easily absorb from your digestion. You can base this meal upon fish or seafood, very sweet fruit and fruit juice, which all are easily utilized. You may also use protein and carbohydrate concentrates in this meal. A supply of lecithin, minerals and essential fatty acids will also be useful at this time.
This meal will come at different parts of the day, depending of when you do your training session. If you train at a time when you ordinarily should eat one of the main meals, you just schedule your main meal to earlier or later.
All meals should contain some water to drink, and some water during training, or just after is good, but do not swallow the food down with water. It is not necessary or can even be dangerous to sip water all the day and all the time during training. Chew your food well before swallowing. Also avoid a lot of added salt and sugar, and avoid snacks, cakes and sweets in significant amounts.
The necessary building materials for muscles and supporting structures are mostly protein, but also to a certain extent lecithin, essential fatty acids, calcium, magnesium and other minerals. The food you eat should give you protein with an amino acid composition that is so near to that of your muscles as possible. Fish, poultry, lean meat, eggs, mushrooms, seafood and diary products are good protein sources for muscle growth. Just before training it is best to consume proteins that you easily digest and absorb, like in fish, eggs and seafood. Do not eat very much read meat and eggs, however, but more fish and seafood instead, since that is best for the health.
Much of your energy intake should be from carbohydrates, mostly starch, that are taken up slowly from the digestion. Full corn bread and cereals, peas, beans and potatoes are good carbohydrate sources with this property. Some of your energy should also be supplied with the healthy kind of fat, which is a combination of chemically unaltered monounsaturated fat, omega-3-fat and omaga-6-fat. Fat will also be taken up slowly from the intestines. Good fat sources are fat fish, almonds, sunflower seeds, other fat seeds, olive oil, rape oil and flax oil. The slow uptake of these energy sources give you an even supply of energy all the day.
You will also need some energy that is taken up quickly, mostly sugar, especially just before your training session. Good sources of sugar are sweet fruit and fruit juices. Carbohydrate concentrates especially made for training can also be used.
A meal plan for maximum muscle growth will differ from the traditional diet you can find in any country, It is however not necessary to eat a lot of meals every day to get a constant supply of nutrients, as many believe, because what you eat at each meal will stay in your digestive system and be utilized the following hours. How much you eat will depend upon your training intensity and your activity level otherwise, but you must eat so that you feel fed at each meal.
Here is a meal plan for implementation of the above mentioned principles based on 4 meals each day. It is possible, however, to distribute the same amount of food in 5 or 6 smaller meals also if you wish.
- Early each day you eat a meal composed of three principal parts in an equal amount. One part consists of protein rich elements like fish, lean meat, eggs, seafood, poultry, lean cheese or mushrooms. The other part consists of food types rich in carbohydrate or fat like full corn bread, peas, beans, potatoes, almonds, sunflower seeds and some plant oil. Try to compose this part so that you get most carbohydrates and less of fat. The third part are vegetables and fruit, preferably raw. This will make you well furnished with nutrients several hours.
- Later in the day you also eat a meal with a similar composition, but vary with other food sources than in the morning. This will secure an even supply of nutrients until evening.
- In the evening should eat most of the protein rich food, and less of food rich in carbohydrates and fat. Try to eat other food types than you ate earlier in the day to get variation. You should have a rather large portion of vegetables and fruit in this meal. In this way you get enough material to grow muscles during night, but less energy, because you do not need so much energy when you are sleeping.
- Just before training you should eat a smaller meal with proteins and carbohydrates that you easily absorb from your digestion. You can base this meal upon fish or seafood, very sweet fruit and fruit juice, which all are easily utilized. You may also use protein and carbohydrate concentrates in this meal. A supply of lecithin, minerals and essential fatty acids will also be useful at this time.
This meal will come at different parts of the day, depending of when you do your training session. If you train at a time when you ordinarily should eat one of the main meals, you just schedule your main meal to earlier or later.
All meals should contain some water to drink, and some water during training, or just after is good, but do not swallow the food down with water. It is not necessary or can even be dangerous to sip water all the day and all the time during training. Chew your food well before swallowing. Also avoid a lot of added salt and sugar, and avoid snacks, cakes and sweets in significant amounts.
Knut Holt is an Internet marketer and author with a focus on
health items. Please see his web-site to find more health and training
information. There are also presentation of products to improve health,
to make effective training and enhance fitness.
http://www.abicana.com/health_information.htm
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http://www.abicana.com/health_information.htm
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