Proteins, variations in the exercise and appropriate supplements are some of the strategies to obtain muscle mass
It is important to dedicate to the gym, training also on weekends and maintain the discipline. However, doubts appear, especially for those who have the goal of hypertrophy. After all, how to get that small push in the gain of muscle mass once and for all?
Dr. nutritionist Dr. Marcella Garcez reveals following the four essential factors that together, Help you earn muscle mass:
Protein
The expert highlights the importance of proteins in food. “This is necessary, since amino acids provide tissue growth and repair, and this includes muscle mass. These nutrients also act on cellular metabolism and muscle contraction”, explains dr. Garcez.
Training
Information on training techniques, the nutrologist recommends variations in the exercise. “In the case of flexions and squats of the arm, the stimulus can be varied using the techniques of” time “and isometry, keeping the muscle triggered longer. After the end of the exercise, the intake of carbohydrates for muscle replacement and liver glycogen is also necessary,” he says.
Sleep
Adequate sleep appears as a third essential factor to obtain muscle mass. “Sleeping eight hours a day is essential. In addition to helping to keep the lean mass and regenerate the muscle fibers, our body needs this repair rest to improve the immune response,” says the doctor.
Additional
The integration completes the four pillars, but with important warnings. “The most important of all is to know that integration does not replace food, it serves exactly to integrate a diet,” explains dr. Garcez.
Finally, on the specific benefits of supplements, nutritionists: “supplements allow the individual to perform a more elaborate training, with faster and more visible results”.
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.
