The consequence of these micro-cracks is easily an inflammation of injured bodies due to water retention swells. This process leads to the muscle pain as they are known to everyone as muscle soreness. Because the soreness represents a sequence of micro-cracks in the muscle fiber and muscle inflammation occurs only hours after the workout or the load. A treatment against soreness is not possible, but the pain subside already by itself after a few days recovery. The once dominant assumption that a muscle soreness is the result of an acidification of muscles, are considered outdated, according to latest findings! Without the proper diet does nothing is as important as the training and regeneration is in the fitness & bodybuilding nutrition.
As the muscles should be supplied with the various nutrients to the muscle after training, an increased level of attention is here. It doesn’t help the best training if the diet is deficient. In the fitness & bodybuilding athletes should aim at a protein-rich diet, because only by intake enough protein and amino acids new muscle tissue can form. The rule of thumb says that a quantity of at least 2 g protein per kg of active body mass to run to. An allocation of 2 g per kilogram of active body mass for a Hardgainer is regarded as sufficient, whereas a Softgainer again may exceed this amount, whose diet should be based mainly on fewer carbs, protein and good fats. The hard gainer, however, his diet should be based mainly on a sufficient Kohlenhydratzufuhr and healthy fats, the rationale is to find that burns his energy typically much faster, much faster than the metabolism of Softgainers in the metabolic activity of Hardgainers. This makes for a Hardgainer much more effectively to increase its carbohydrate and fat intake and to maintain the protein supply at 2 g / kg of active body mass. Definition Hardgainer and Softgainer as a Hardgainer you referred to in the fitness & bodybuilding those athletes that have a very fast metabolism.
The Hardgainer increasing typically hard muscle mass and strength, as the fat of Hardgainers is usually very low. A Softgainer refers to those athletes who have a very slow metabolism in fitness & bodybuilding. The Softgainer usually fast increases in muscle mass and strength, just as quickly can win the Softgainer normally but also on body fat. Jens Kress