“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of courage to move in the opposite direction.” – E. F. Schumacher
Building muscle can be done in two steps: training with weights and eating extra food.
When you exercise, your muscles are changing, later recovering and make you stronger, bigger and faster. When the body is recovering, it is in a state of anabolism.
If you want to get more muscle, you need to avoid the opposite state of anabolism, catabolism the state of muscle tissue disintegration.
Longer you stay in a state of anabolism, you will build more muscle and you will get your desired weight.
Why does the body goes into a state of catabolism?
The two main reasons why the body goes into a state of catabolism are: prolonged periods of activity (exercise) and abstinence from food. When you exercise a long time, the body starts to use the preferred source of energy: glycogen and glucose. When that happens, it can cause a breakdown of muscle tissue to burn protein that are found in the tissue as energy. A similar process takes place when one is fasting, not to take food or a certain period of time.
Breakfast is very important if you are trying to gain some weight. You need protein to rebuild muscle and carbohydrates for energy. Breakfast is especially important because you have not eaten since early evening, which can be 8 hours without food. Consider that this is a big change, if your body has previously accustomed to take food every 2-4 hours. You may think that your body does not use a lot of energy while you sleep, but just then, much of the restoration work the muscle tissue. Until you wake up in the morning, your body needs a new supply of nutrients.
Avoiding state of catabolism during exercise
Exercise actually puts your body into a state of catabolism.
You can reduce this effect by choosing the proper nutrients before and after exercise.
Meal before exercise will give you the energy you need. Just as you would not go on a trip without a full tank of gas, so no need to start practicing with an empty stomach.
If you practice “on empty”, then the greater the chances that the body will use the energy of your muscle tissue.Long exercise can also lead you into a state of catabolism. The longer you exercise, the more energy is required, which can make your body that takes dissolving muscle tissue. If your workout lasts longer than an hour, take a sports drink that you do not go into a state of catabolism. Fast digesting sugar will give you extra energy, so the body will not have the need for destruction of muscle tissue.
Carbs keep you away from the state of catabolism
The body stores energy carbohydrates in two basic ways: as glucose and glycogen which is located in the muscles and liver. After training, these supplies are reduced and the main goal is to return the body to the optimum level. Food after exercise should be one that is quickly digested, the body quickly switch to a new target, a renewal of muscle tissue.
The best option is a whey protein shake, because it digests faster than any food.
Intake of simple carbohydrates – sugar giving the body a quick dose of energy that is needed. If you do not enter any carbs at all, then the body starts to breakdown muscle and converting that into a sugar that glucose levels returned to normal. And, it would be counterproductive if you’re trying to gain weight.
Also, after exercise, you should use a protein that will help repair muscle tissue that is damaged during exercise.
Nutrition after exercise
Restoration of muscle does not stop when you drink a protein shake. It lasts all day and night. It is therefore very important to establish a good distribution of food throughout the day to keep the body from catabolic state.
Restoration of muscle tissue is an energy intensive process. If you do not supply the body with the necessary nutrients (carbohydrates, fats and proteins) during the day, you will not build much muscle. Taking smaller meals more often will allow the body to better utilize calories, but to store them as fat (lard).
To build any kind of structure, you need energy and materials. So does your body. If you want to gain weight in the form of muscle, you must stimulate muscle strength and practicing the use of appropriate nutrients.
Why the fish is so healthy?
I still eat too little: how often should find on the menu, how to choose? Here’s the answer to all questions about fish and seafood.
Fish is useful for the body?
Not only contains polyunsaturated fat, valuable ally for the prevention of cardiovascular diseases, combat stress and improve concentration, but it is also a rich source of minerals. Saltwater fish is rich in iodine, potassium, sodium and copper, while freshwater has less sodium and iodine.
All types of fish contain vitamins B1, B2, B6 and B12, valuable for the proper functioning of the nervous system.
Fish is rich in calcium, but it is mainly concentrated in the hulls. Therefore, it is useful from time to time to include on the menu small fish.