The Diet for Building Muscle Mass | Filippo Ongaro
Now that you know what to eat to gain muscle mass, it's important to understand the ideal type of training to achieve this goal! Find out in this other video 👉🏼 • Il migliore allenamento per aumentare la m...
What are the variables to work on to achieve faster yet safer results in increasing muscle mass?
Proteins, fats, or carbohydrates?
Find out in this video.
Diet should never be approached as something temporary.
The same goes for all practices aimed at improving athletic performance, or specifically, increasing muscle mass.
I should point out that muscle mass doesn't increase unless you train in a certain way.
So what are the variables to work on to achieve faster yet safer results?
Do you need to load up on protein?
The answer is NO.
Scientific and sports nutrition societies recommend a maximum protein intake of 1.5-2 grams per kilogram of body weight.
This means that a 70 kg man who trains seriously can consume up to 140 grams of protein per day.
This protein can be obtained from healthy foods like fish, lean meats, eggs, and a portion of these from supplements, particularly whey protein isolate.
Thinking of creating a large caloric surplus through fats is WRONG.
Fats are not directly involved in the anabolic response of muscle.
The ideal amount could be around 40-50-60 grams of healthy fats per day.
The key variable to play with to increase muscle mass is precisely that highly contested macronutrient today: carbohydrates.
Carbohydrates are the element we can vary most adaptably to our needs in order to promote the muscular response.
Carbohydrates stimulate insulin production more than other foods, and insulin is a hormone necessary for athletes to absorb nutrients and promote muscle growth.
I say "athletes" because, typically, non-athletes want to achieve the opposite: keep insulin levels low.
In some contexts, however, particularly immediately after training, this natural increase in insulin caused by the ingestion of foods, especially carbohydrates, is very useful for promoting muscle absorption of nutrients, including protein.
A simple intake of whole grains, perhaps even a little fruit, is sufficient to achieve an adequate insulin response.
By varying the carbohydrate intake, we can achieve the calorie increase needed to effectively increase muscle mass.
😉 DOWNLOAD THE ONGARO METHOD APP
Apple Store ➡️ https://hubs.ly/H0__7kc0
Google Store ➡️ https://hubs.ly/H0__7FC0
FOLLOW ME ON SOCIAL MEDIA
🔵 Facebook / dr.filippoongaro
🔵 Instagram / dr.filippo.ongaro
🔵 LinkedIn / dr-filippo-ongaro
🔵 Telegram https://t.me/dr_filippo_ongaro
📩 Newsletter ⬇️
https://hubs.ly/Q0134mh50
SHOP
🚀 Video courses https://www.metodo-ongaro.com/cosa-fa...
💊 Nutraceuticals / Food Supplements: New Products to be Released in Early Summer 2023
📚 Books https://www.metodo-ongaro.com/libri
00:00 - 00:22 Introduction
00:21 - 01:22 How to Interpret Your Diet
01:23 - 02:07 Proteins
02:08 - 02:34 Fats
02:35 - 04:31 Carbohydrates
04:32 - 05:07 So...
#musclemass #personalgrowth #proteins #training #diet
The information contained in this video is purely informative. All therapies, treatments, and advice of any kind must be consulted by a physician before being followed.