Simple tips to start changing your body structure!
Why? What do you think protein shakes are made of? Nothing more than nutrients extracted from the food itself. Nothing replaces Nature better.
FORGET THE VOLUME PHASE AND THE DEFINITION PHASE
Why? The body needs nutrients to recover energy and regenerate damaged tissues. Consuming more than what is strictly necessary will not make you gain more muscle, but more fat.
ATTENTION TO STIMULANTS LIKE CAFFEINE
Why? They may even help improve your performance, but they also boost cortisol, a hormone that can ruin your workout. Use stimulants before training, never after.
Why? Lack of sleep can affect the recovery and regeneration process of damaged tissues during training. So try to sleep at least eight hours a night.
DON’T FORGET CARBOHYDRATES
Protein diets alone do not increase muscle mass, but this is achieved through training and a balanced diet.
In addition, carbohydrates are as important as proteins, as they cause an increase of insulin in the blood, the body’s anabolic hormone par excellence. Therefore, to achieve an increase in muscle mass, we recommend combining hydrocarbon foods (bread, pasta, potatoes, rice, legumes, fruits and vegetables) with other proteins (meats, fish, eggs, milk and derivatives). If taken together before or during exercise they help the formation of muscle, and if they are ingested after training, the recovery of glycogen is favored and protein loss is avoided.