First of all, for the rapid growth and recovery of muscle tissue, it is necessary to provide your body with a sufficient amount of protein supplied with food. With the usual measured lifestyle and in the absence of heavy physical exertion, the body should receive about 1.5 grams of protein per kilogram of body weight per day. When attending training, the need for protein increases to about 2 grams per kilogram of body weight per day. Rapid growth of muscles is possible only with the constant intake of proteins with food, otherwise your muscle tissue after intense training will experience a deficit in the "building material" for its cells.
What foods contain protein? These include meat, milk and dairy products (kefir, yogurt, cheese, cottage cheese), fish, legumes (beans, beans, peas). When eating protein-containing foods, it should be noted that for one meal our body can not absorb more than thirty grams of protein. Therefore, if your lunch or breakfast contains more protein than the above, the excess of this food component will not be able to be included as a building material for muscles early, but will split with the release of energy or turn into fats and carbohydrates, thereby contributing formation of excess body weight.
However, when choosing varieties of meat or fish, it is desirable first of all to pay attention to low-fat varieties of these foods. The fact is that fats, being very high in calories, getting into our body in excess, inevitably lead to the emergence and development of excess body weight, which is extremely undesirable for those women who want to correct their figure and achieve harmony and tightness .
Another factor that should be considered when organizing nutrition for rapid muscle growth is the body's supply of vitamins and minerals. With intensive training in sports clubs, the body's need for these substances is significantly increased. Therefore, for a quick recovery and growth of muscles, it is desirable to diversify your diet with plant foods, including a large number of vitamins and minerals - fresh fruits and vegetables. If your budget does not allow you to often purchase these foods, the best way out of this situation is to purchase a multivitamin complex in the pharmacy that contains all the basic vitamins and the necessary microelements.
Thus, observing the above rules of catering for recovery and the subsequent rapid growth of muscles, you will be able to achieve in a minimal time a slender and smart figure, which will be admired by all the men next to you. But remember that a rational approach to the organization of your diet should be respected not as a short-term diet, but as a constant and strictly implemented principle of making a diet.