This ensures that the athletes the long and intense training actually lasts and shortens the recovery time after the training. In addition to engaging fats should be taken only if it is the so-called good fats. These are located in grain and olive oil. Fats also ensure that a mass building can take place. It should however be taken that no excessive ingestion takes place, so that it will not be an excessive surplus and the body can no longer build surplus. Therefore, the fat should be included during the mass building phase only in about 30% of the diet.
Another advantage of fats is that they can promote the formation of testosterone and thus in turn contribute to the muscle growth. The protein is in turn to ensure that these are made from amino acids. Ultimately, it is important that all amino acids are the body available. In particular it yourself depends on the essential amino acids, which the body can make. Therefore externally, this must be absorbed through food. In particular poultry and fish contain a high amount of these proteins. A further requirement is to see that the athletes it has to make sure what biological value proteins have.
To the exact biological value, determine, should consult a dietitian of the athletes. Basically, it can be said however that animal proteins have a higher biological value than vegetable. , The intake of fluid or water is extremely important to avoid also spasms or other injuries. This is often neglected in the context of sport. It is an adequate hydration of the utmost importance to guarantee in order to prevent injuries. It is irrelevant, whether it is pure water or a sports drink. Sports drinks can help but to provide additional nutrients to the body. Individual nutrients in particular of protein supplementation can be useful. This is particularly the case since the mass building phase required a very high level of nutrients regularly can not be taken over the daily food. Due to the intensive training of the body compared to the regular training consumes a much higher level of nutrients. Therefore care should be taken during the mass building fiber to, that are always sufficient nutrients available. Overall, the training plan or the nutrition plan should be adjusted during the mass building phase. The coordination of training in relation to the diet is extremely important. As a basic system, the above can be applied. For details and for the individual vote personnel should however be considered review.