There are two factors that determine how much a person can grow in muscle: Training and diet. Usually to achieve muscle hypertrophy and avoid straining the muscle too much you have to train either free body or in the gym 3 times a week only. Another key point: you need to provide your muscles with all the nutrients they need to grow. To ensure the achievement of hypertrophy it is necessary to introduce macro and micronutrients into our organism and follow a high-calorie diet. The first category includes carbohydrates, fats and proteins, while the second includes minerals and vitamins. Each macronutrient is important, which is why it is necessary to introduce them all into your body, but proteins play a fundamental role since the muscle is “nourished” by proteins. Since every food does not contain all the nutrients, a tip is to follow a varied diet. It is therefore necessary to know how to introduce each food in the right proportions. How many macronutrients and micronutrients to introduce into our body depends on various factors: type of training, percentage of fat mass, absorption capacity, recovery, hormonal balance, type of protein taken, lifestyle, form of intake and presence of others in the meal foods that favor its absorption. In general, it is advisable to follow what experimental research suggests, which argues that in strength and power sports it may be advisable not to stay below 1.7-1.8 g / kg and not to exceed 2.3 g / kg – not so much for the negative effects, but for the uselessness from the metabolic point of view. Furthermore, it is necessary to be constant over time, as you would lose any progress obtained, and maintaining good habits such as sleeping 8 hours a day is essential for muscle growth and for well-being in general.
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