1. How important is protein for building muscle mass?
You can't build a building without the right raw materials, and the same goes for building muscle. Amino acids are small components of protein and are often called building blocks because they serve to build and add new muscle tissue.
Low-fat sources of protein are white meat (skinless), fish, steak, protein powders and low-fat dairy products such as which are lean cheese, yogurt and milk.
To get enough, aim for at least 2 grams of protein per kilogram of body weight distributed over 6-8 meals a day.
2. What is most important to know about carbohydrate intake?
Two words: glycogen and insulin
Glycogen is the body's supply of carbohydrates. When you consume enough carbohydrates these energy stores are replenished and allow the body to use protein to build new muscles. When you eat a little carb, your stores quickly run out and cause the protein to burn as a fuel and then that protein is not available for muscle building.
Carbohydrates also increase the natural release of a hormone called insulin, which is considered to be the strongest body anabolic hormone. Insulin is quite versatile and brings both amino acids and glucose, the simplest form of carbohydrate, into the muscles to begin recovery and recovery. To build muscle mass, you need to include carbohydrates as a very important ingredient in your diet. Keep the goal to a minimum of about 4 grams per kilogram of body weight.
3. Are all carbohydrates the same?
No. Most carbohydrates should come from slowly digestible sources such as whole grains, sweet potatoes and fruits. This will allow you to gain weight without adding fat.
4. As a Hardgainer, do I have to worry about which carbohydrates I take in?
If you are really someone who is gaining weight (hardgainer) you don't have to worry so much about the previous rule. Your focus should be on foods that are full of carbohydrates. These are pasta, rice, honey, pancakes, etc. These foods will allow you to reach your daily carbohydrate intake without feeling full (as is the case with high-fiber vegetables).
5. How Many Calories Do I Need?
In addition to protein and carbohydrates, you need enough calories to grow. Muscle growth requires energy: if you don’t provide enough energy in the form of calories you won’t grow. As a general rule, you need about 40 calories per pound of body weight per day to gain muscle. That’s about 4,000 calories for a bodybuilder weighing about 100 pounds. But the biochemistry of each individual is different. If you do not gain weight with this plan, increase your calorie intake. If you gain weight but also gain too much body fat, you need to reduce your calorie intake.