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To gain muscle mass in addition to the diet, watch out for salt

To gain muscle mass in addition to the diet, watch out for salt

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The increase in muscle mass does not depend solely and exclusively on the gym. In fact, physical activity must necessarily be accompanied by a correct diet, so that the results are truly achievable and optimal, as well as lasting over time.

To increase muscle volume, some recommend taking a daily amount, in grams, of protein between 2 and 4 times the ideal weight. For example, an individual who weighs 80 kg should generally take a dose of protein between 160 and 320 g. The best sources of protein useful for increasing muscle mass are found in red meat, fish, poultry, egg whites (better to limit the consumption of egg yolks because they are rich in cholesterol), dairy products, legumes combined with rice, in soy and quinoa.

Do not eliminate carbohydrates from your diet because they are your useful energy reserve during training. Daily it is advisable to compose your diet with about 50% carbohydrates. They can be consumed after the gym and at breakfast. Prefer those with a low glycemic index because they have a slow release of energy.

Avoid saturated fats and eat the “good” fats, without forgetting to supplement your diet with fruits and vegetables, rich in vitamins and fiber.

Salt intake should be checked if you eat for muscle mass. Too much salt can cause various problems, such as water retention or high blood pressure. However, a good amount of sodium is lost during workouts, which is often found in many energy drinks for athletes. Better to replenish only with water avoiding the intake of “extra” sodium. And for those who truly control every gram of their diet, we recommend choosing IDEALE spray which contains about 75% less sodium than table salt and, thanks to the practical dispenser, allows a very precise dosage.

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