The weight rooms of gyms are always packed. The primary objective of those engaged in weight training is the increase in muscle mass. However, if we look closely, but all seem to be doing the same the results differ greatly from one individual to another. Even applying a filter to our sample of population through that it eliminates all those who consume steroids, still having major differences.
It is common in all the gyms to see one or more people who are always there and however his physical appearance has not changed virtually anything since they began. The genetic factor is very important and is very clear that all your muscles do not develop the same level, but there are other important factors involved in this development:
These three factors are the building blocks of muscle growth, if one neglects everything falls apart.
Incredibly, poor nutrition in athletes is usually quite common. The athlete has a higher energy needs than sedentary, but also aims to muscle growth these needs are increased even more, being essential to increase caloric intake to achieve the goal.
Having clarified the point that a high calorie diet is necessary for muscle growth we need to refine some aspects:
- We should not get that extra intake of energy from pastries, chips or other junk food, but good quality food.
- The increased heat of our diet should not exceed 25%.
- The best nutrients obtained from food, it is preferable to leave the shakes and other supplements only when we find it impossible to meet the energy needs through conventional power.
The needs for protein are increased in athletes if a sedentary person needs 0.8 grams of protein per kg body weight; an endurance athlete needs 1.4 g / kg and those who do weight training about 1.8 to 2 g / kg. But if we increase the consumption of protein also have to increase carbohydrates and fats for nutritional balance (50-55% carbohydrate, 10-15% protein and 30-35% fat) is that should increase the overall energy intake of each macronutrient, not vary the percentages of those.