Hi, I'm Raquel Domínguez and I am here today www.operacionbikini.es
to tell you some tricks power to help you get
more muscle. Among the questions I most are accustomed to do is How to get more muscle mass
feeding? Well today I'll tell you some tricks that are going to help.
There they go. The most important thing is that you take sufficient protein. I have already spoken more
Sometimes it but if you want to gain mass muscular you are going to have to increase
daily dose of protein above the recommendations of the Organization
World Health Organization. I here in this video and I explained
how much protein should take the day, depending on what your
objective. A common mistake is to replace
carbohydrates proteins, and you have to increase your consumption
Protein does not mean you have to lower carbohydrate, much
less. If you want to gain muscle you're going to having to give your body hydrates
carbon and as a rule needs It is generally recommended to take between three and
four grams per kilo of weight day.
This way, you'll have the energy your body needs for vividness
your workouts and thus gain more muscle, a council that is not going to
surprise, drink water. How many times I stress that you drink water?
Many, but it is the Water is necessary for all. Did you know that 60
percent of your muscles are water? So if 60% are water have to give them
water to grow. A dehydration however small
it will affect your athletic performance, so you know, I never tire of
repeat drink water before, during and after exercise.
Do you want big muscles? Well, eat enough. If you want to increase the
size of your muscles you will also having to increase the number of
calories you take. Ideally do five to six meals a day,
This way your muscles will always have the
energy they need and they will be giving the nutrients it needs to
recover from workouts. That is why the most important meal of
all you do is after train, you have to give back to your body
a full meal, including proteins, carbohydrates and fats.
It is also recommended that you take antioxidants, especially taking
Vitamin C and e. I've already talked about the importance of
vitamin C, but also vitamin C and vitamin E favor the anabolic process
recovery, regeneration and cell growth in muscles,
So, as you can imagine, you have them to take. I've told you where you can
find vitamin C, but where You can find vitamin e?
Well for example you can find in avocados, nuts like
walnuts or almonds, in seeds like sunflower or pumpkin or
green leafy vegetables such as broccoli or spinach that why
Popeye took spinach so? Surely if you follow these tips you will achieve
increase your muscle mass with feeding. And in today's video
I greet Pablo Cifuentes, Karla Sanchez and Gloria Fernández. Hi guys.
I hope my video you liked today, if you think you can like someone else
share and if you want you also greet you in the
next video let me know in the comments. I hope in the next.
Bye bye
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