These are defects that also occur for those who aim for hypertrophy
A topic that gives priority to his active physical life does not exclude Increase in muscle mass And in particular those who exercise inside a gym. But it is also necessary to pay attention to the nutritional aspect and, in this sense, with the help of Filipe Nutritionist Lucas de Oliveira We investigate what prevents muscle mass gain.
Understand what prevents muscle mass gain
“Insufficient Calorie Intake. One of the mons recurring misconceptions is not to consume sufficient calories to support this muscle growth. In order for hypertrophy, the body needs spare energy and has to have an surplus The Lack of These Calories Can Actual Lead To Self -Destuct, in break, break, break, break, break, we call it a break, a break, a catabolism pause “, says Filipe Lucas.
Therefore, this professional underlines that when a metabolic breaking of the muscle is an insufficient sign of energy left in the stocks to carry out these repairs. It is here that the body uses muscle mass itself as a source of energy.
With the intake of calories you can know what a person can allow himself to be healthy muscle growth, namely the consultation with a nutritionist is indispensable.
“It becomes crucial to calculate these individual calorie needs, taking into account all the person’s energy costs and gradually increasing this energy expenditure,” says Oliveira.
The lack of protein hinders hypertrophy
This substance is known as the “construction block” of the muscles, that is, the small intake of proteins significantly compromises muscle mass gain and is common many people do not consume enough protein or not distribute correctly during the day.
“We recommend sources of lean proteins of animal origin, examples: lean meat, type of chicken, fish, eggs, eggs with low fat and legumes such as beans, lentils, peas, chickpeas, which are also sources of protein vegetables. It also has the possibility of protein supplements to ensure that the body has sufficient amino acids for muscle construction”, the body “.
Two common mistakes in the diet
1
“People are afraid of carbohydrates. Everyone thinks that carbohydrates, sugar and candies are harmful and not entirely. We need carbohydrates. They are primary energy sources for training and to preserve muscle energy supplies. The muscle has a reserve of energy that calls glycogen, which is built through carbohydrates. Volume.
It is easy to enter catabolism when this happens, that is, it is better that the person looks for complex carbohydrates, such as whole grains, fruit, vegetables, which provide energy, which support muscle performance during training and strategy is that the quantity is adapted so that a person avoids the excess of this carbohydrate and not a problem for those who are consuming. But that it is possible and necessary to have carbohydrates, yes “, he underlines.
2. Absence of fat
“Many people think of proteins, carbohydrates and do not need fat. Why? Because the person is looking for muscles. Only this is not so that it works. Why? Monunsaturated and fatty polyunsaturated, which are found in avocado, nuts, almonds, olive oil, for example, they have a cut olive oil. Fat in the diet so that they can also be able to optimize the production of our hormones”, concludes the nutritionist. Filipe Lucas de Oliveira.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
