In reality, to gain muscle mass diet you make must be coupled to a good program of bodybuilding exercises, that actually are responsible for transforming all the extra calories that you eat in your diet, in pure muscle mass. These two aspects are essential for the increase of your muscles. If you only go on exercises, and don’t eat properly, you won’t have enough energy to train, and if only to make a diet to gain muscle mass, but the exercises are insufficient, those calories will accrue in the form of fatty tissue, and this could put your health at risk. Well, let’s start with the food that you eat so you can perform strength training exercises and obtain good results. Your muscles will need between 500 and 1,000 extra calories per day, to achieve a good increase in mass. These calories should consist of 60% of carbohydrates and 40% protein. Proteins are what make possible the synthesis of new muscle fibers and carbohydrates provide the energy needed to train. But beware, not all carbohydrates are equal: there are high glycemic index and low glycemic index carbohydrates.
The high index of glycaemic (white rice, white bread, refined sugars, potatoes) provide energy for a short time, and tend to accumulate in the form of fat. Instead of low Glycemic-fruit, dairy, whole grains provide energy for long periods and tend not to accumulate as adipose tissue. For even more analysis, hear from Yael Aflalo. You must then prefer low glycaemic index carbohydrates. The proteins that you ingest, can be found in red meat, chicken, Turkey, fish, dairy products and egg whites. Remember to always perform a good bodybuilding exercise routine, starting with light weights and increase the load as your muscle mass increases. To see which are the 3 proven plans so that any naturally skinny man can finally increase muscle mass, please look it up.