Prodotti per aumentare la massa muscolare

Prodotti per aumentare la massa muscolare

Muscoli allenati e un bel sollievo per il corpo: chi non lo vuole? Giovani e meno giovani, uomini e donne, frequentano palestre e centri fitness  nella speranza di trovare i “contorni” desiderati. L’allenamento di forza più ostinato di più giorni e i carichi cardiovascolari aiutano a sbarazzarsi del peso in eccesso  e a costruire muscoli. Ma basta questo? Istruttori esperti dicono di no. Alcune lezioni non bastano, bisogna anche seguire una dieta speciale e mangiare cibi che contribuiscono ad aumentare la massa muscolare .

Raccomandazioni sui prodotti

Che tipo di cibo è un “ospite” di benvenuto per il cestino della spesa di un atleta? Prima di tutto, è un alimento biologico sano, che ha molte proteine, carboidrati “lenti” e… acqua.

Importante!

Il rispetto del regime di consumo di alcol è importante per qualsiasi persona e ancor di più per un body builder. I muscoli sono costituiti per quasi l’80% da acqua, quindi questo fluido vitale è indispensabile per un’efficace crescita muscolare!

Prodotti che contribuiranno a un efficace reclutamento muscolare:

  • pesce (specie tonno, sgombro, merluzzo, telapia, salmone). Questo è forse il “materiale” più efficace per la costruzione dei muscoli. Nel pesce, e in qualsiasi altro, ci sono molti acidi grassi polinsaturi omega-3 e aminoacidi necessari per una corretta digestione delle proteine;
  • latte (intero) e latticini. Oltre al fatto che kefir, ricotta, yogurt, yogurt e altri latticini fermentati naturali contengono batteri dell’acido lattico che aiutano il sistema digestivo, contengono anche molta vitamina D e calcio. Quest’ultimo è necessario per rafforzare le ossa e costruire muscoli. Inoltre, il latte grasso (dal 3,2%) è un rimedio che riduce i dolori muscolari dopo l’allenamento;
  • uova , soprattutto albume. I medici non raccomandano di mangiare più di due tuorli al giorno, ma le proteine ​​possono essere consumate di più. Le uova contengono un intero elenco di vitamine: E, A, D e, ovviamente, una proteina indispensabile per un atleta;
  • carni magre (vitello, manzo, petto di pollo, tacchino), in particolare petto di pollo e tacchino, manzo e coniglio. Nella carne di pollame (senza pelle) – fino al 50% di proteine, manzo e coniglio contengono una grande quantità di creatina – un acido coinvolto nella combustione dei grassi e nella costruzione dei muscoli;
  • legumi e cereali sono una fonte non solo di carboidrati “lenti”, ma anche di aminoacidi e proteine. Ad esempio, nelle lenticchie e nella canapa è superiore al 25%. La parola “carboidrati” non deve spaventare, perché un allenamento efficace è impossibile senza l’energia fornita dai carboidrati;
  • frutta e verdura contengono molte fibre, varie vitamine e aminoacidi. Le verdure più utili per un atleta saranno spinaci, asparagi, cavoli e lattuga, pomodori e frutta: pompelmi, arance, mele acide, ananas e meloni. Non disdegnare le spezie: lo zenzero è un ottimo antinfiammatorio e bruciagrassi, la curcuma è molto utile per i muscoli e sale e condimenti grassi per insalate possono essere sostituiti con salsa di soia fermentata naturale;
  • noci, semi aiuteranno a compensare la mancanza di grassi sani e vitamina E, nonché di sostanze necessarie per la sintesi proteica;
  • cioccolato, marmellata . Non tutti i dolci sono cattivi. Il cioccolato fondente, come marmellate, marshmallow e altri dolci non calorici, è un’ottima fonte di carboidrati veloci necessari durante l’allenamento e, inoltre, un elemento importante per la produzione di endorfine nell’organismo.

Combinando questi prodotti, puoi creare un menù vario, gustoso e, soprattutto, salutare per un rapido set di massa muscolare.

Come aumentare rapidamente il peso corporeo

Menù di esempio per aumentare la massa muscolare:

  • Colazione: 150-200 grammi di farina d’avena con mela e noci (1 mela, 30 grammi di noci)
  • Pranzo: 150-200 grammi di carne, insalata di verdure o verdure al vapore, 200 grammi di grano saraceno bollito, riso integrale o patate al forno
  • Cena: 150 grammi di pesce al vapore o tonno nel suo stesso succo, un’insalata di verdure e albume o 150 grammi di ricotta
  • Spuntino pre-allenamento: yogurt naturale con frutta o qualche nocciola, toast con marmellata, un paio di pezzi di marmellata, barrette di frutta secca al miele
  • Spuntino post allenamento: latte al cioccolato, insalata di mare, ricotta

Suggerimenti per istruttori di fitness

Ovviamente ogni menù va compilato individualmente, perché qualcuno potrebbe avere intolleranza a determinati prodotti o semplicemente non piacergli. Pertanto, è meglio rivolgersi a formatori esperti per sviluppare la dieta giusta e gustosa per te, ti aiuteranno a trovare la migliore combinazione di prodotti per l’aumento di peso, a calcolare il rapporto proteine ​​/ carboidrati / grassi e il numero ottimale di calorie a seconda sulle attività a cui partecipi.

Prodotti per aumentare la massa muscolare fitufo

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  53. ความนิยมชมชอบของเกมสล็อตในคาสิโนและออนไลน์ได้ส่งผลให้เกิดความนิยมในเกมในหลายส่วนของโลก สล็อตแมชชีนเป็นรูปแบบการเดิมพันที่เกี่ยวโยงกับการใส่เงินเข้าไปในเครื่องเพื่อเล่นเกมเสี่ยงดวง เกมที่มีให้นั้นนานับประการตามจำนวนเงินที่สามารถชนะได้และปริมาณวงล้อที่ใช้ จุดมุ่งหมายของเกมเป็นการเข้าใกล้ชุดค่าผสมที่ชนะเยอะที่สุดมีเกมสล็อตมากมายก่ายกองให้เล่น

  54. ความชื่นชอบของสล็อตเพิ่มขึ้นอย่างยิ่งในตอนไม่กี่ปีที่ล่วงเลยไป
    เหตุเพราะผู้เล่นได้ค้นพบความระทึกใจและผลตอบแทนซึ่งสามารถได้รับจากการเล่นเกมเหล่านี้ มีสล็อตให้เลือกมากมายพร้อมธีมและก็คุณสมบัติที่แตกต่างกัน โดยเหตุนั้นผู้เล่นก็เลยสามารถค้นหาเกมที่เหมาะสมกับความพอใจเฉพาะบุคคลได้มากที่สุดจุดเด่นอย่างหนึ่งของสล็อตคือเล่นง่ายอย่างเหลือเชื่อ

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