Develop a simple and effective muscle diet plan

Muscle is an integrated complex process.

Not only need adequate exercise, diet also occupies the important position, how to eat, eat, there is a learned, very particular about something.

The first meal: breakfast

As a result of a night without food supply, body heat, especially in urgent need of carbohydrates for the first few hours of work to provide energy.

Complex carbohydrates "combustion" slowly, lasting provide energy, is a better choice.

Of course, you also need to keep the intake of protein in the blood of a continuing flow of amino acids, which help prevent muscle catabolism produced.

This meal should provide about 50 grams of protein.

The second meal: morning snack

After breakfast, about 3 hours is the time to eat again.

This is a day in smaller meals, you only need to make the body in the remainder of the morning are energy supply and keep blood flow in continuous amino acid.

Amino acids from the protein, a meal of protein can choose chicken breasts, or high-protein powder.

Also some carbohydrate intake, such as fruit. The fruit is also a good source of fiber, which is often the most bodybuilders diet lacking.

The first three meals: lunch

Lunch focuses on protein, including complex carbohydrates and vegetables.

Protein foods such as beef, salmon, is the muscle stage that because they are subject in addition to containing protein can provide extra heat (FAT). And salmon and other fish contain fats are healthy fats.

As for carbohydrates, you can select any wish to eat complex carbohydrates, such as potatoes, rice and pasta.

Fourth meal: training before

The same morning snack, meal's main purpose is to ensure sustained amino acid in the blood stream.

It should be in the training at least one hour before eating. In muscle phase, you can select one. High protein drink, plus some carbohydrates.

The fifth meal: training and dinner

This package consists of two parts, first is training within 30 minutes after ingestion of the drink section.

Whether you are trying to increase muscle mass or reduce body fat, and carbohydrate intake should be simple to supplement training in consumption of glycogen reserves. The ideal way is to press the 1: 2 ratio of protein and carbohydrate intake. Intake of 25-30 grams of protein more satisfactory, because you need to ensure the full reconstruction of amino acids in muscle, nor because of protein intake too much slow down simple carbohydrates absorption speed.