Today, more and more people, women and men are looking to increase muscle mass, appearance, improve strength levels, and for health and well-being reasons. Strength training is the most suitable and common type of exercise for this purpose. However, it does not only require specific training, and in particular hypertrophy and a diet / supplementation appropriate to the objectives.

Foods to gain weight

First of all, we must take into account the need to achieve a positive balance between the calories burned during exercise and day to day, and our caloric intake through diet. This is done by adjusting the carbohydrate intake and protein needs of each organism. For there to be gains in muscle mass, an athlete must consume, on average, about 1.5 g to 2 g of protein per kg of weight, which could reach 3g / kg in certain cases and 7 to 10 grams of carbohydrates / kg of body weight. .

In practical terms, the protein intake should be through, preferably white meat and fish such as tuna or salmon, mackerel, etc. And hydrates, which must be slow assimilation and low glycemic index, can be found in pasta, whole grains, fruits and vegetables. There should be a balanced intake of food in moderate quantities, from 2:30 a.m. to 2:30 a.m. In terms of energy value, of the total calories, 40 to 45% should come from carbohydrates, 30-35% from proteins and 20 % of lipids of plant origin, preferably.

Selected supplements

Using supplements is a safe, convenient, and effective way to achieve that positive balance. Therefore, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, depending on the weight you want to gain. For greater gains in weight and / or muscle volume, we recommend GOLDNUTRITION Supreme twice a day, one dose before and one after training. These supplements provide energy for training and effectively aid muscle recovery, throughout its anabolic phase, allowing gains in lean muscle mass, workout by workout.

Creatine is also one of the most used supplements for the development of muscle mass and also the most effective. The regular intake of five grams of creatine GOLDNUTRITION Power Mix daily, after training, followed by 50g of carbohydrates, increases strength and the consequent increase in training intensity. Creatine can do more reps and lift heavier weights.

The increased levels of testosterone that are achieved both through the ingestion of Tribulus Terrestris, ZMA and are essential to create an anabolic environment conducive to greater gains in muscle mass. Both are available in the GOLDNUTRITION range. Sometimes it may be necessary to combine the two.

Glutamine is considered, according to the latest scientific studies, in addition to an excellent physical recovery, a stimulator of growth hormone. Therefore, its intake is extremely important in programs to gain muscle mass. In this case, you can go for GOLDNUTRITION glutamine tablets. Ideally, do at least 2 to 3 g before bed.

Finally, one of the latest supplements available on the Portuguese market is “Pro HGH”, this type of supplement is one of the most advanced of our time, it can lead to increases in the production of growth hormone, which is beneficial for anyone who gains muscle. mass and not only! Within this category, the Ultramax is the most advanced product on the market. Your intake is expected to last at least a 12-week period. The best results are obtained after 6 months of treatment.

To facilitate the task of consumers looking for an ideal combination of supplements to help increase muscle mass, eNetural, Pack suggests an increase in muscle mass.

Proper training

As for training, as already mentioned, you should opt for strength training, within this, hypertrophy training is the best. It consists of training sessions that mainly deal with exercises of two muscle groups at the same time, a large one (eg Dorsal) and a small one (eg Tricipete). It is advisable to opt for 4 exercises per muscle group through three to four series of 12 to 8 repetitions maximum. You need to train the largest muscle group first, and in three or four training sessions work all the muscles evenly. This training should last between 10 and 12 weeks. At the end of this cycle, they should change the exercises.