Although it seems a chimera, many of us, does not fulfil our objectives by not eating enough and do not ingest the necessary calories “of quality” that the body needs. It may seem weird, but every time I see it, to the point of writing this article. There are two clear cases of people to whom this happens.
On the one hand, we have the athlete who practice fitness, it aims to increase muscle mass and not be achieved. And on the other hand, we have the athlete to practice endurance sports which has set an important goal, has increased its volume of training and therefore has increased your calorie needs and should eat more and does not. Then I’ll explain what happens in two cases.
Case 1: athlete who practice fitness, your goal is to increase muscle mass and do not eat enough
Everyone involved in the head that we need a “superproteica” diet to gain muscle mass and who must not eat many fats or many carbohydrates for “clean climbing”. This thinking often leads to stay short with calorie needs and not achieve the proposed objective.
Most, swallowed the amount of protein you need and even more by the desire to build muscle. That is all very well but they don’t know that these quantities of proteins contain very few calories and therefore less fuel for both training and body to build muscle.
Most who have this problem is because missing ingesting calories provinientes low-Glycemic carbohydrates and healthy fats. You must remember, that to gain muscle mass requires a positive energy balance of about 500 to 800 calories per day, and therefore, in some diets eating 3. 000kcal/day or more. That, is to eat a lot and if you do not ingeris carbohydrates and healthy fats in the proper, not gettin your goals. That if, do it in a healthy and progressive way.
Case 2: athlete who practices endurance sports and do not eat enough
It is very common to see people who will prepare a Triathlon, ironman, Marathon and eat the same as when you were not preparing. The end of the story is an athlete losing muscle mass because it uses its proteins as a source of energy, injured because it lacks essential nutrients and extreme tiredness because you lack energy. The problem is often not a high volume of training, but it comes from not eating enough.
Endurance sports athletes tend to sin in eating few proteins and low in fat unsaturated and Omega 3-6-9 and an excess of carbohydrates of rapid absorption.
If you think that this may be the problem, check your diet or go to a professional to advise you.
My advice is that you try to think about whether you are eating enough for the training you’re doing because kg more and the body is a drag but muscles and energy are the key to success.
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