You know the term ‘anabolic hormones’?
No do not go your mind to poisons. The term anabolic hormones is the medical term report on 3 major hormones the body that regulate our metabolism and protein synthesis to build muscle tissue.
We refer to testosterone, growth hormone and insulin.
In this article we will look at 5 simple nutritional advice that will help you to naturally optimize the production of these hormones in your body and will bring you closer to your goal, building a body as possible.
Rule # 1: You should take enough calories.
Investigations have shown that intense weight training in conjunction with a diet low in calories, resulting in reduced production, gonaddotropinis, a hormone produced in the brain. This hormone plays a key role in testosterone production. Low testosterone means a reduced ability to build muscle and strength.
Studies have also shown that excessive aerobic exercise, combined with a low calorie diet can shed your testosterone levels a enenintachronou, which any good if you want to get volume.
Tip: If you want to get important muscled, try to get at least 36 calories per pound of your body weight. So a man weighing 70 kg who wants to get serious muscle volume should be getting at least 2520 calories a day. This is a very good place to start. With the right program of resistance (weights), you should be able to get at least 2.5 pounds of pure muscle tissue each month. If you can not grasp this goal then increase calories and another taking 40 calories per pound of body weight.
Rule # 2: Do not be afraid of fat in your diet.
Studies have shown that low-fat diets can shed your levels of testosterone by up to 15%, which would put a brake on your effort to build muscle. Men who avoid red meat has also been observed to have lower testosterone levels than those who consume.
Additionally if we try to classify the population of the world with respect to testosterone levels we will see that the Greeks, Sicilians and Cypriots occupy the top 3 positions. It has been demonstrated that the classical Mediterranean diet, rich in good fat (25-40% of daily calories) is optimal for the growth and maintenance of testosterone levels in the body.
Tip: Try to get at least 30% of your daily calories from lipara- kekoresmena- 10% 10% single-akoresta- 10% polyunsaturated.
The best sources of fat are: Oily fish such as salmon, nuts, red meat and olive oil. Eat at least 2-3 times per week fish, 500 ml nuts week and once or twice a week red meat. Beef contains zinc and vitamin B and other important metals which are necessary for the production of anabolic hormones in the body. Always prefer lean red meat.
Rule # 3: Eat a sufficient amount of carbohydrates.
Surveys have shown that the fewer carbs you get from your food, the lower testosterone levels will have. For this reason I am not a fan of diets in which consume despite very few carbohydrates. Diets as will throw your levels of testosterone by 20% at one or two weeks.
Tip: Eat at least 2 grams of carbohydrate per pound of your body weight. If you eg 70 pounds then you must take at least 140 grams of carbohydrates a day. If the split in 5 meals then you should get about 28 grams of carbohydrates per meal. Two grams per pound is a good basis from which to start.
The main sources of carbohydrates use are oatmeal (porridge), brown rice, potatoes, fruits and vegetables. If you are very weak and have difficulty to get muscled then try to get up to 4 grams per kilogram of body weight. If you take more than that then it will be stored as fat.
Rule # 4: Drink, finally!
Sorry if this rule you displeased but unfortunately all the studies have shown that alcohol is a disaster if you want to build strong muscles. The majority of men often consume alcohol collect fat in the abdominal area and exhibit high levels of cortisol, the hormone responsible for the decomposition of muscular fiber.
Tip: One, two glasses of wine can be beneficial for the heart and health in general, but in general alcohol consumption sabotage your plans to build a strong and beautiful body so you must avoid.
Rule # 5: Take advantage of the and improve your recovery.
The half an hour after the end of your program is critical to your recovery and to build new muscle. It is the time when your body tries to recover from the “shock” that caused the exposure of the load. So we need to give the food they need to build strong muscles and to respond to the stimulus (weight training).
Every minute you lose not fed at the end of training, means lost muscle tissue.
Investigations have shown that insulin is one of the most powerful anabolic hormones. Pouring cortisol levels, which grow naturally why the strong shock has accepted your body during training and helps to absorb nutrients from muscles.
Protein is essential to the body to synthesize new muscle tissue. Besides, our muscles consist of protein. So to get the sufficient amount of protein after training is absolutely necessary as this will give your body the ability to “repair” the damage is done to your muscles during exercise and build bigger and stronger muscles.
But exactly carbohydrates serve? Carbohydrates replenish muscle glycogen, but also raise the sugar levels in the blood and cause the pancreas to produce insulin, which prevents muscle catabolism and thus helps to build new, stronger muscle tissue.
Your body releases even more insulin when you combine carbohydrates with protein than if you spend only carbohydrates. So if you want to optimize the process of building muscle tissue catabolism minimizing the time necessary to feed on carbohydrates and protein as quickly become after your workout.
Tip: For men a good dosage for a meal after training is 80 grams of carbohydrates and 40 grams of protein, for women half the amount is enough. A typical example of such a meal, e.g. 2 bananas and Cottage cheese.