Nutrition for gaining muscle mass - correct ratio nutrients for quick recovery muscles after training and its further increase.
The issue of an attractive figure for men is no less acute than for women. Beautiful slim body toned muscles not only attract the attention of the opposite sex, but also indicate healthy way human life. Regardless of where you train, in the gym or at home, when doing intense exercise to develop muscles, you should not underestimate the importance of proper nutrition.
The growth of strength and muscle mass depends on the amount of energy expended and the correct use " building materials" to restore it.
Heavy physical exercise promote increased burning of carbohydrates and intensive breakdown of protein. As a result, to maintain good health and replenish energy deficits, you need to follow sports nutrition based on the optimal ratio of BJU. If this expense is not compensated, the athlete’s strength will decrease and he will begin to lose weight rapidly.
Let's consider the basic rules that every athlete who wants to increase muscle mass must adhere to.
- Burn carbohydrates with exercise. Consuming 20% more than your daily calorie intake each day will ensure active muscle growth.
To minimize the deposition of fat under the skin, take carbohydrate cocktails 2 hours before. before training and after 1.5 hours. after her. - Remember the fat-testosterone relationship. Excluding animal triglycerides from an athlete’s menu will inevitably lead to a decrease in the production of male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces the athlete’s endurance by 10% and the athlete’s performance by 12%. It also causes a drop in lactic acid during strength exercises, which is the main sign of ineffectiveness. metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements.
The daily intake of triglycerides for intensive development of muscle mass is 80-100g.
Exceeding this indicator several times leads to the launch of the deposition mechanism subcutaneous fat. That's why effective nutrition for muscle development prohibits excessive consumption fatty foods(salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread). - Reduce cardio loads. To maintain endurance and strengthen the heart, it is enough to limit yourself to cycling training or 1-2 jogs per week for 30 minutes each. Neglecting this condition can lead to “burning” of muscles.
- Reduce the number of repetitions per exercise. The training program for gaining muscle mass is designed for no more than 50 minutes. At the same time, it is important to perform up to 12 repetitions in one exercise. The number of approaches should not exceed 5 times.
- Balanced nutrition (vitamins, minerals, amino acids, dietary supplements).
Ideal nutrient ratio for muscle gain:- fats (polyunsaturated fatty acid) – 10-20% of daily ration;
- carbohydrates (slow or complex) – 50-60%;
- proteins – 30-35%.
Lack of the required amount of useful organic matter in nutrition leads to the fact that the body has nowhere to get the required amount of energy to build muscles.
An athlete's daily diet for muscle growth should consist of three full meals and two or three light snacks (fruits, nuts, protein shakes). - Not to starve. You need to eat 1.5-2 hours before. before classes, preferably carbohydrate foods and after 1 hour. after physical activity. Otherwise, training on an empty stomach will lead to the body starting to intensively burn protein reserves necessary for muscle growth to replenish energy loss.
When refreshing yourself, it is important to control the amount of food you eat - do not overeat.
After training, you cannot remain hungry; you need to nourish your body with foods rich in minerals and vitamins. A banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1.5 hours. you need to eat well, preferably protein foods, to restore and increase muscles, otherwise exhaustion of the body cannot be avoided. - Drink plenty of fluids. The daily volume of water consumed during intense training should be 2.5-3 liters. Lack of fluid leads to dehydration, a decrease in muscle strength by 20% and slower muscle growth.
- Rest. The growth of muscle mass does not occur during periods of intense exercise, but during the rest of the body. Stretching and muscle growth occurs within 3-7 days. During this period, it is worth following a diet and alternating between exercise and rest.
For beginners, the period of muscle recovery after strength exercises is 72 hours, for trainees – 36 hours.
Healthy sleep should be at least 8 hours. in a day. It is important to avoid stress, since nervousness leads to an increase in cortisol levels in the body, which causes fat deposits and muscle loss. Failure to comply with the rest and nutrition regime helps to pump up muscles without increasing volume. - Change the training program periodically (every two months). For example, introduce new exercises, take additional weight, change the number of repetitions.
- Go towards your goal. Don't walk around the gym doing nothing. To achieve the desired result, you need to concentrate as much as possible on performing the exercise.
Following the above key rules for gaining lean muscle mass - effective way to a healthy pumped up body.
In the presence of overweight Before performing strength exercises to increase muscle mass, it is important to lose excess fat. To do this, you need to take a weight loss course. This is due to the fact that, contrary to popular belief, it is physiologically impossible to “pump” fat into muscles. Decide this problem will help protein diet , .
The importance of water and proper nutrition for an athlete
The key to quick muscle recovery after physical activity is proper nutrition. An unbalanced diet will negate the results of your workout. The effectiveness of strength exercises depends on the literacy of the athlete’s menu.
Benefits of proper nutrition:
- rapid muscle growth;
- increased productivity;
- possibility of increasing the load during training;
- more endurance and energy;
- there is no glycogen deficiency in muscle tissue;
- improved concentration;
- constant stay of the body in good shape;
- elimination of excess fat deposits;
- insurance against burning protein reserves required for muscle development;
- no need to take long breaks between workouts.
A properly designed nutrition program (see in detail) helps to squeeze out maximum energy and strength to perform even the most difficult strength exercises.
Do not underestimate the importance of water during training, since it makes up 75% of the muscles. During sports, an athlete loses a lot of fluid (up to 300 ml in 50 minutes), which leads to dehydration. To prevent violation water-salt balance and, as a result, carrying out an ineffective workout, before starting it, it is important to drink a glass of water, then take a few sips every 10 minutes.
The amount you drink directly depends on the season and the amount of sweat produced. The hotter it is outside and the more sweating, the higher the level of consumption of purified still water should be.
Signs of dehydration:
- headache;
- dizziness;
- fatigue;
- apathy;
- irritability;
- dry mouth;
- chapped lips;
- lack of appetite;
- feeling of thirst.
If at least one of the above symptoms occurs, you should immediately start drinking fluids.
It is allowed to consume freshly squeezed water during training. Orange juice, diluted with water in a ratio of 50%-50% or special protein shakes - BCAA amino acids, gainer, which minimize the breakdown of muscle protein, promote energy generation, and speed up the start of the recovery process.
Drug options: MusclePharm Amino 1, BSN Amino X. Immediately after completing the workout, you are allowed to drink milk, green tea, or a protein shake.
Let's consider, using the example of an athletic man weighing 75 kg, the optimal ratio of BJU/calories per day required to increase muscle mass.
Daily calorie intake
For muscle growth, it is important to meet the body's need for the required amount of energy. To do this, you need to calculate your daily calorie intake using the Lyle MacDonald formula or use a specially designed nutrition calculator available on the Internet. In this case, the obtained value should be multiplied by the energy reserve coefficient - 1.2, necessary for muscle development.
Daily calorie intake = Weight, kg * K, kcal/per 1 kg of weight
The K coefficient depends on gender and the intensity of metabolic processes.
In our case, the calculation will look like this:
Daily calorie intake = 75kg * 35kcal = 2625kcal
Taking into account the energy reserve correction factor = 2625 kcal * 1.2 = 3150 kcal
Thus, when performing strength exercises, the diet for muscle development in a man weighing 75 kg should be 3150 kcal. Daily caloric intake in this volume, on average, will provide an increase in muscle mass by 2 kg. per month.
Lack of weight indicates a lack of energy and the need to include an additional 400-500 kcal in the daily diet. If your weight gain exceeds 3 kg in 30 days, you should reduce the amount of calories you eat by 300-400 kcal.
As you can see, an athlete’s nutrition schedule depends on the individual characteristics of the body and is subject to constant analysis and adjustment.
| Slender body weight, kg | Number of calories consumed, kcal |
|---|---|
| 55 | 2455 |
| 58 | 2634 |
| 63,5 | 2813 |
| 68 | 3037 |
| 70 | 3136 |
| 72,5 | 3260 |
| 77 | 3440 |
| 82 | 3663 |
| 86 | 3885 |
| 91 | 4064 |
| 95 | 4244 |
| 100 | 4467 |
| 104 | 4646 |
| 109 | 4868 |
| 113,5 | 5091 |
| 118 | 5270 |
| 122,5 | 5494 |
Body weight is taken into account without fat mass. For example, the “clean kilograms” of an athlete with 95 kg and 12% body fat are 95-95 * 0.12 = 83.6 kg.
After calorie determination daily ration, let’s consider the correct ratio of nutritional supplements, which make up a sports nutrition complex for muscle development.
The daily intake of carbohydrates is 5g/kg – 4kcal/g, protein – 2g/kg – 4kcal/g, fat – remaining, 1g/kg – 9kcal/g.
For a man weighing 75 kg:
- proteins – 150g. – 600kcal;
- carbohydrates – 375g. – 1500kcal;
- fats – 115g. – 1050kcal.
Daily protein intake
The most important building material for muscle growth is protein. During classes strength exercises It is important to ensure that a sufficient amount of protein enters the body every day, based on the calculation of 1.5-2 g/kg of weight. Slow growth muscle mass indicates a lack of protein, in which case the norm should be increased to 2.5 g/kg.
The athlete's diet should be egg whites, cottage cheese with a fat content of 0-9%, fish, lean meats - beef, chicken breast, seafood. You can replenish the required amount of protein in the body of a bodybuilder who does not consume animal products by introducing plant ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butters, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, pine, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that a vegetarian diet slows down the process of muscle building due to the lack of animal protein in the diet.
To get the maximum effect, you should drink a protein shake immediately after training, since this is when the body absorbs nutrients best.
As a result of intense exercise, micro-tears of muscle tissue often occur; their healing occurs with the participation of amino acids and protein foods.
The optimal solution for rapid muscle gain is a combination of animal and plant proteins.
Despite the fact that the main building material of muscles is protein, its consumption in excess of the calculated norm leads to an increase in fat deposition in the liver, increased excitability glands internal secretion, central nervous system, increased decay processes in the intestines, increased load on the cardiovascular system. Protein in excess amounts will not be absorbed by the body and will not have an effect on muscle growth.
| Name | Protein content, g |
|---|---|
| Meat and poultry | |
| Beef liver | 17,4 |
| Chicken liver | 20,4 |
| Chicken (breast, drumstick) | 23,09-26,8 |
| Egg | 12.7 (6-7g per 1 piece) |
| Pork | 11,4-16,4 |
| Veal | 19,7 |
| Fish and seafood | |
| Herring | 18 |
| Squid | 18 |
| Cod | 17,5 |
| Tuna | 22,7 |
| Salmon | 20,8 |
| Trout | 22 |
| Crab | 16 |
| Shrimp | 18 |
| Pollock | 15,9 |
| Halibut | 18,9 |
| Milk, dairy products | |
| Cheese 17% | 29 |
| Cheese 45% | 25 |
| Milk 0.5% | 2 |
| Milk 3.2% | 2,8 |
| Cottage cheese 0% (dry in a pack) | 18 |
| Legumes | |
| Beans | 22,3 |
| Lentils | 24,8 |
| Peas | 23 |
| Chickpeas | 20,1 |
| Nuts and seeds | |
| Peanut | 26,3 |
| sunflower seed | 20,7 |
| Walnut | 13,8 |
| Hazelnut | 16,1 |
| Almond | 18,6 |
Protein nutrition not only increases muscle volume, reduces fat deposits, but also makes the body of women and men more prominent.
Daily fat intake
Currently, most athletes are wary of triglycerides. However, there is no need to be afraid of fats; if they are consumed correctly (compliance with the daily norm), they do not transform into adipose tissue. At the same time, on the contrary, they will have a beneficial effect on muscle growth.
Namely, fats take an active part in the production of hormones, which, in turn, are involved in building muscles. For testosterone production, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.
The following types of fats are distinguished:
- healthy (monounsaturated and polyunsaturated);
- harmful (saturated).
Monounsaturated triglycerides include: avocados, olives, chicken, olive and peanut meat. These products are a storehouse of healthy Omega 9 fatty acids, which speed up metabolism, stabilize blood sugar levels, and protect the heart from the harmful effects of blood pressure fluctuations.
Sources of polyunsaturated triglycerides (Omega-3.6) are: fish oil, cottonseed, soybean, corn, sunflower, flaxseed, rapeseed oil, as well as seeds and nuts. Fatty acids in this category improve the anabolic response of protein and insulin, increase performance, and increase performance, which is especially important during heavy strength exercises.
Sports nutrition while gaining muscle mass excludes the consumption of saturated triglycerides found in butter, palm, coconut, cocoa butter, lard, red meat, and confectionery products.
This is due to the fact that the molecule of harmful fat is completely saturated with hydrogen and contains “bad” cholesterol, which means it can provoke the development of obesity, heart disease, and diabetes. Therefore, the main sources of healthy triglycerides in an athlete’s menu are fatty fish, vegetable oils, and nuts. It is allowed to include in the diet milk 3.2%, cottage cheese, cheese 9%.
Daily carbohydrate intake
The main source of energy is carbohydrates. Nutrition for gaining muscle mass involves taking 5g daily. organic compounds containing hydroxyl and carbonyl groups per 1 kg of own body weight.
The role of carbohydrates is to increase insulin/hormone levels in the body and help repair tissue after exercise. In addition, they serve to transport nutrients directly to muscle cells.
A lack of carbohydrates in an athlete’s diet causes apathy, weakness, decreased performance, and reluctance to continue training. Muscle development is impossible without consuming carbohydrates.
Depending on the rate of splitting, they are:
- quick (simple), it is preferable to consume them an hour before, immediately after sports, as they are perfect for quickly restoring spent energy reserves;
- slow (complex), they should be eaten 2 hours before physical activity.
Ingredients containing complex organic compounds more than 50g. per 100g: beans, chickpeas, lentils, peas, buckwheat, rice, oatmeal, bread, pasta.
Slow carbohydrates should be included in the daily menu for gaining muscle mass for girls and boys, since they are the main source of energy not only for the muscles, but also for the brain.
Products containing simple organic compounds in moderate quantities - 20g per 100g: all sweet berries, fruits (most in persimmons, bananas, grapes, less in citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). The latter, in turn, should be avoided, since such drinks do not contain useful substances and do not satisfy hunger.
Products with a minimum carbohydrate content – 10g. per 100g: dairy products, fresh vegetables(eggplants, tomatoes, cucumbers, cabbage, carrots). In addition to enriching the body with healthy carbohydrates, they contain everything necessary (vitamins, minerals, fiber) to improve the digestion of food in large quantities.
Thus, in the process of selecting the optimal ratio of BJU, you should, first of all, focus on your own well-being. If during the period of strength training you experience a surge of energy by consuming more carbohydrates than the daily norm “allows”, the amount of fat can be reduced to 0.8 g/kg.
The key to a successful workout is wellness athlete.
If apathy occurs during physical activity, fats should be increased to 2g/kg, and carbohydrates should be reduced in direct proportion. Adjustment of the power supply scheme for individual characteristics the body will increase the effectiveness of your stay in the gym.
A rapid gain of muscle mass is possible only if the following conditions are met:
- natural balanced nutrition;
- healthy eight-hour sleep;
- a properly selected set of strength exercises.
Violation of at least one of them leads to a decrease in the effectiveness of training and a slowdown in muscle development.
Building muscle is a long process that requires self-discipline in nutrition. Eating five meals a day every three hours is a reliable way to achieve the desired result.
The best nutrition for an athlete is fractional, it ensures a systematic intake of food into the body in small doses, which helps accelerate synthesis, improve protein absorption, metabolism, having a positive effect on muscle growth.
It is strictly forbidden to skip meals, go hungry or overeat. In the first case, separate nutrition will not bring the desired effect - the muscles will not increase in volume, in the second - it will lead to excess weight gain and the deposition of fat under the skin.
Sample daily menu for an athlete to increase muscle mass
Let's look at options for each meal. Choose any of them, focusing on taste preferences and individual characteristics of the body (ectomorph).
BREAKFAST
- Banana - 1 pc., black bread - 2 slices, omelette from two egg whites of one whole.
- Pear – 1 pc., cocoa, oatmeal – 150g, dark chocolate – 30g.
- Apple – 1 pc., milk, buckwheat– 150g.
- Yogurt – 100g, rolled oats – 50g, cottage cheese 9% – 100g.
SNACK #1 (pre-workout)
- Kefir 0% or 1%, cheese – 50g, bread – 2 slices.
- Black tea, low-fat cottage cheese – 200g, raspberry jam or honey – 4 tsp.
- Unsweetened oatmeal – 150g, jam – 3 tsp, grapefruit – 1 pc.
- Apple – 1 pc., nuts (assorted) – 40g, prunes, raisins, dried apricots, prunes – 80g.
- Banana – 1 pc., protein – 1.5 scoops, rye bread – 3 slices, peanuts – 30g.
DINNER
- Avocado – 150g. (half), boiled turkey fillet – 100g, unpolished rice – 100g.
- Beef broth soup – 200ml, dried fruit compote, buckwheat – 100g, chicken – 150g, vegetable salad – 100g.
- Rice – 100g, milk 1%, turkey 150g or 2 whole eggs.
- Carrot or orange juice, banana – 1 piece, mashed potatoes– 100g, poultry meat – 150g.
- Green tea, honey – 2 tsp, vegetable puree soup– 200ml, fish – 200g, rice – 100g, grapes – 200g.
SNACK #2 (immediately after training)
- Gainer + nuts – 40g, dark chocolate – 50g.
- Black tea, raspberry jam or honey - 5 tsp, low-fat cottage cheese - 200g.
- Banana – 2 pcs., dark chocolate – 50g.
- Milk, oatmeal – 150g.
- Pineapple smoothie with chocolate pieces, bread - 2 slices.
- Apple – 1 pc., egg yolks– 2 pcs., proteins – 4 pcs., almonds – 50g.
- Dried fruits – 100g, nuts – 40g.
DINNER
- Broccoli – 100g, boiled beef/chicken breast – 200g, rice – 100g.
- Berry fruit drink, egg whites – 5 pcs, vegetable salad – 150g.
- Fish – 200g, green tea, orange – 1 pc.
- Nuts – 50g, raspberry jam – 4 tsp, low-fat cottage cheese – 150g.
- Buckwheat – 100g, turkey – 200g, vegetable oil – 3 tbsp, cabbage and carrot salad – 100g.
- Mashed potatoes – 100g, veal – 150g, vegetable stew– 100g, banana – 1 pc.
The presented variations serve as the basis for creating a menu for the week.
You can make changes to the nutrition plan: replace products with analogues according to BZHU. To supply the athlete with strength, in 1 hour. before the start of the workout, the menu (snack No. 1) is made up of quick, slow carbohydrates. They act as the main sources of energy. At the same time, proteins and saccharides will help replenish wasted energy and ensure muscle growth after exercise (snack No. 2).
If the nutrition when gaining muscle mass is balanced and calculated correctly, the first results can be observed after 3 weeks.
If at the end of this period there is no weight gain, carbohydrate intake should be increased by 50g. after training, at breakfast.
An example of a diet (schedule) for a vegetarian athlete to increase muscle mass
BREAKFAST
- Green tea, tofu cheese – 100g. bread - 2 slices.
- Freshly squeezed juice from cucumber, green apple, cabbage, spinach, ginger, celery - 450ml, protein shake from almond milk (1 glass), banana (1 pc.), soy protein(2 tbsp.) – 200 ml.
SNACK #1
- Carrot casserole or cheesecakes – 150g, mixed nuts – 40g/ peanut paste– 1 tbsp.
- Pumpkin-almond oil - 2 tsp, oatmeal - 150g, tofu - 100g.
- Protein bar – 1 pc., apple-grapefruit cocktail.
DINNER
- Vegetable soup – 250ml, stewed zucchini, carrots, broccoli – 100g, soy meat – 150g, tempeh – 100g.
- Burger with avocado and cheese – 1 pc., cabbage salad with tomatoes – 150g, banana – 1 pc., broccoli and spinach cream soup – 200 ml., almond butter – 2 tsp.
- “Kion” rice – 100g, lentil and couscous salad – 100g, seitan – 50g, quinoa seeds – 1 tsp, olive oil– 1 tsp.
- Pea soup - 200ml, cheese - 100g, buckwheat porridge - 100g, tomato and spinach salad - 100g.
SNACK #2
- Kefir, pumpkin or sunflower seeds – 80g, fruit jam – 5 tsp, bread – 1 slice.
- Dried fruits – 100g, peanut butter – 1 tbsp.
- Protein shake made from banana, almond milk and hemp protein with dark chocolate pieces.
DINNER
- Flaxseed porridge – 100g, steamed pumpkin-carrot cutlets – 3 pcs, berry smoothie or jelly, cabbage tomato salad, walnuts– 150g.
- Rice or mashed potatoes with cheese – 100g, boiled broccoli – 150g, avocado – 100g (half), tofu – 50g.
Vegetarian nutrition during the period of gaining muscle mass should be as balanced as possible. Animal proteins (fish, shellfish, eggs, meat) should be replaced with: tempeh, nuts, kefir 0%, low-fat cottage cheese, yogurt 2.5%, Mozzarella, Riccotta cheeses, soy products, tofu, legumes. However, you should not overload your body with protein products. To increase muscle mass, the daily protein intake is 2g/kg, for maintenance – 1.5g.
For vegetarians, the ideal training regimen is intense but short (up to 30 minutes). This is due to the fact that prolonged exercise “uses up” a large supply of protein, which is found in foods plant origin accumulation is problematic.
Age, gender, adaptation, getting the body used to intense strength exercises, poor diet, stress, and nutrient deficiency lead to slow progress and delay you from achieving the desired result. Special supplements will help speed up the “building up” of muscle, fill gaps in the athlete’s diet and lack of nutrients (minerals, vitamins, dietary supplements, calories, amino acids).
The best basic sports nutrition for intensive growth muscles and health maintenance - glutamine, BCAAs, multivitamins, omega-3. Protein did not fall into this category of fundamental components due to the sugar/lactose content, which should not be consumed during the drying period.
Let's look at the most popular sports supplements, how to choose them and features of use.
- Glutamine. It is the most abundant nonessential amino acid in muscle. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, activates the body's protective properties, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen reserves, neutralizes toxic effect ammonia, resists catabolic processes.
Exercises in the gym aimed at increasing muscle mass increase the need for glutamine by 4.5 times, since during the period of intensive muscle development its amount in the blood drops by 18%.
An athlete's daily requirement for amino acids is 5-7g. and depends on body weight. For a teenager it does not exceed 3-4 years.
Natural springs glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can compensate for the lack of amino acids by including in homemade food sports cocktail. Cooking recipe: 10g. Dilute the powder in a glass of water.
You need to take the glutamine drink three times: on an empty stomach, before bed, after training. - BCAA is a group consisting of three essential amino acids: valine, leucine, isoleucine. The primary role of the supplement is to reduce the harmful effects of catabolism, which interferes with muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. During intense exercise in the gym, the athlete’s body experiences an increased need for this amino acid. A lack of BCAA leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which absolutely cannot be allowed.
Products that contain a complex of valine, leucine, isolecine amino acids - eggs, peanuts, tuna, beef, turkey, chicken, salmon.
The daily requirement for BCAA for an athlete to gain muscle mass is 10-20g. single dose should not exceed 4-8g.
If the above products are not consumed in sufficient quantities (the table of BCAA content, mg per 100 g of ingredient is presented online), the athlete’s body begins to experience a nutrient deficiency. To replenish daily requirement in amino acids, a sports supplement should be included in the diet. It is optimal to include it in your diet before training and immediately after it.
For achievement best effect It is better to combine BCAA with gainer, creatine, and protein. - Omega-3. Healthy unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, and have restorative effect on the body, have a positive effect on the functioning of the heart.
The main sources of omega-3 are tuna (0.5-1.6g per 100g), salmon (1.0-1.4g), mackerel (1.8-5.3g), halibut (0.4-0.9 ), herring (1.2-3.1), trout (0.5-1.6), flax seeds (22.8g), oat germ (1.7g), walnuts (6.8g), beans (0.6g).
Meals for gaining muscle mass for girls and boys should include 2-3g. unsaturated fatty acids.
You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food. - Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug.
With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It’s easy to prepare a nutritional cocktail from the concentrate: just dilute 100g. powder in 300 ml of liquid (water, milk 0.5% or freshly squeezed orange or apple juice).
You need to drink the drink in the morning, 30 minutes before and after classes. You can drink a carbohydrate-protein shake at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for your usual food. - Creatine is an organic compound that, when introduced into the body, serves as “fuel” for muscle contractions.
Natural sources of the substance – cod (3g/kg), salmon (4.5g/kg), tuna (4g/kg), pork, beef (4.5-5g/kg), herring (6.5-10g/kg) , milk (0.1g/l), cranberry (0.02g/kg).
Creatine increases muscle strength and endurance and quickly restores their energy potential. However, for it to influence sports results, you need to eat at least 5 kg of meat per day, which is quite problematic. Saturate the body organic compound can be done by taking a dietary supplement before and after training, 5g. - Protein is a fundamental, inexpensive nutrition for intensive muscle growth and has the highest biological value. In addition to essential amino acids, the powder contains reducing impurities and microelements. It inhibits myostatin synthesis, stimulates muscle growth, increases energy production, suppresses catabolism, and burns fat.
There are the following types of protein: vegetable - soy, animal - casein, whey, egg.
Rating of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed into the gastrointestinal tract, sharply increasing the concentration of amino acids in the blood.
To achieve maximum effect, your post-workout meal should consist of protein and BCAAs.
In its natural form in 100g. The product contains protein: meat (25-29g), fish (21-22g), cottage cheese (12g), seafood (21-23g), cheese (23-28g), tofu (17g), lentils (25g), buckwheat (12.6g), egg (6g), chickpeas (19g), a glass of kefir and milk (3g). Daily dose protein during muscle building – 2 g/kg body weight. A single serving of protein shake is 30g. powder per 250 ml of water, juice, milk.
You need to drink a protein drink up to 5 times a day: in the morning, 1.5 hours before and immediately after training.
Despite the wide range of biologically active additives, for fast and safe muscle gain it is important to ensure 50% protein intake from food sources and 50% from sports supplements.
Often athletes who strive to develop muscles are faced with the problem of how to properly prepare food. Monotony in nutrition is a serious obstacle to the desired result. A diet for muscle growth should contain plenty of protein and complex carbohydrates.
You can diversify an athlete’s diet by introducing the following dishes from permitted products: cottage cheese muffins, cheesecakes, squid salad, protein, pea cream soups, omelette with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, veal liver with raspberry sauce, oatmeal pancakes with pineapple, chicken sandwich, diet homemade cheese, seafood in sour cream sauce, grilled salmon, pike perch with horseradish, Italian scallops, shrimp with bell pepper. Recipes for these dishes are presented online on the sports nutrition website http://sportwiki.to.
A balanced diet, a well-chosen set of strength exercises, drinking plenty of fluids, and alternating the “training-rest” regime are fundamental factors, the observance of which leads to a rapid gain of muscle mass.
Usually those categories of people who want to lose weight are on a diet. excess weight. Many women fight with the hated kilograms, striving for beauty and perfection. But there is a category of people who, on the contrary, want to gain weight. As it seems at first glance, it’s enough to eat a lot and whatever your heart desires. Then you will get nice curves. But it was not there. If you eat like this, then high-calorie foods will not be placed in the places where you would like. But how can you turn thinness into round and attractive slimness?
Nutrition for weight gain: general information
Many people make the mistake of including high-calorie foods and fast food in their diet to gain weight. You must understand that such food has no value. It will not add beauty to you, but will only increase your fat mass. It is best to introduce high-calorie foods that contain a lot of protein into your diet. At the same time, you should do strength exercises to build muscle mass. This is what will give the figure relief.
Nutrition for weight gain: rules
- increasing the number of meals, but without increasing the portion size. In other words, in digestive tract there must be some food coming in for extraction maximum quantity nutrients. If you split portions and not eat everything in one go, then the stomach will not be overloaded, and nutrients will not be stored as fat;
- two-thirds of the serving should consist of high-calorie foods. The rest belongs to berries, fruits, and vegetables, which contain a lot of carbohydrates. And this, in turn, supports digestion, protects the intestines and stomach from overload;
- Diet to gain weight should exclude fast carbohydrates and saturated fats, since they do not go towards muscle formation, but are stored as fat;
- you need to drink more fluids to avoid dehydration;
- maintain regularity. You can use special supplements or cocktails to prevent failure in the regime;
- per week you need to gain no more than 800 g, otherwise the calories received will go into fat. If necessary, you can increase the energy value and calorie content of dishes.
Nutrition for weight gain: suitable foods
- fish is an ideal product for building muscle. Sardine, tuna, salmon, and salmon are sources of saturated omega-3 fatty acids and amino acids, which are of great importance for protecting joints, tissues, and strengthening muscles. To achieve your goal as quickly as possible, you should include fish in your diet at least three times a week. Canned tuna is an inexpensive and effective protein snack. Apart from protein, there is practically nothing in this fish. If you cook pasta with tuna, it’s even better - the combination the right carbohydrates and the right proteins;
- Potatoes are an excellent source of antioxidants, potassium, which play important role in the degeneration and renewal of tissues. Also rich in potassium are melons, oranges, hot peppers, lettuce;
- Dairy products are a rich source of vitamin D, which promotes weight gain and improved bone structure. Kefir, yogurt, yogurt are essential foods for body weight. In particular, cottage cheese helps to increase strength characteristics. This happens thanks to a special amino acid, which is present in quite large quantities in cottage cheese. In addition, cottage cheese is an inexpensive, satisfying product, rich in protein;
- pumpkin seeds – they are rich in magnesium and also provide muscle endurance during sports activities;
- eggs are a source of proteins that our body needs every day. Eggs also contain vitamins E, A, D. But you should not overuse this product, since the yolks contain a lot bad cholesterol. The same cannot be said about quail eggs. You can afford 10 eggs a week without harm to your health;
- spinach in a diet for weight gain provides the body with iron, which is necessary for general health, as well as weight gain. Spinach provides an influx of energy and strength;
- tomatoes are an ideal ingredient for a salad for dinner. These vegetables can be consumed daily fresh, in soups and other dishes;
- apples - they contain antioxidants that strengthen muscles;
- Beef is full of essential amino acids. It also contains a lot of creatine, which helps burn fat and gain weight at the same time;
- pasta is the best source of carbohydrates that replenish energy reserves. A good option for nutrition for weight gain - this is a paste with tomato sauce and lean minced meat;
- Turkey is the leanest meat and has the least amount of fat. But there is a lot of protein and phosphorus;
- Buckwheat is rich in amino acids that stimulate muscle growth. Buckwheat also strengthens the circulatory system. Therefore, at least twice a week it is necessary to include buckwheat porridge in your diet to gain weight.
Nutrition for weight gain: sample menu
Breakfast to choose from:
- egg white omelette, black bread, banana, tea with honey;
- a glass of milk, buckwheat, apple;
- oatmeal, cocoa with dark chocolate, pear.
Snack of choice:
- dried fruits or nuts, tea;
- low-fat cottage cheese with honey or raspberry jam, black tea;
- sandwich with butter and cheese, a glass of kefir.
Lunch to choose from:
- a portion of rice with fish, soup, fruit, tea with honey;
- a portion of soup, vegetable salad, buckwheat, chicken, dried fruit compote;
- potatoes or rice, meat, juice, scrambled eggs, fruit.
Snack of choice:
- a glass of milk, oatmeal;
- two bananas, a piece of dark chocolate, tea;
- low-fat cottage cheese with raspberry jam or honey, black tea.
Dinner to choose from:
- low-fat cottage cheese with raspberry jam, black tea, banana;
- fish, buckwheat, green tea, apple or orange;
- proteins in the amount of 5 pieces, vegetable salad, berry juice.
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Calculation of calorie content of foods
For some people, gaining weight or muscle mass is just as difficult as losing it extra pounds For others.
However, simply supplementing your diet with certain foods will help achieve positive results.
1. Homemade protein shakes
Homemade protein smoothies are very nutritious. This is one of the best ways rapid weight gain.
It's best to make your own smoothies, since store-bought versions often contain a lot of sugar but not enough nutritional elements. Besides, home cooking will allow you to vary the shades of taste and aroma, as well as diversify the set of different macro and micro elements.
Here are several delicious recipes. You can add two cups (470 ml) of milk or choose another alternative such as almond milk.
- Chocolate banana shake with nut flavor: Take 1 banana, 1 scoop of chocolate-flavored protein whey, and 1 teaspoon (15 ml) peanut or other nut butter.
- Vanilla-berry shake: Combine 1 cup (237 ml) fresh or frozen berries, ice, 1 cup (237 ml) high protein natural yogurt and 1 serving vanilla flavored whey protein.
- Chocolate and nut shake: Take 15 oz (444 ml) chocolate milk, 1 serving of chocolate-flavored protein whey, 1 teaspoon (15 ml) hazelnut oil and 1 avocado.
- Caramel Apple Shake: Combine 1 sliced apple, 1 cup (237 ml) plain yogurt, 1 serving caramel or vanilla whey protein, and 1 teaspoon (15 ml) caramel sauce or sugar-free flavoring.
- Vanilla-blueberry shake: The next cocktail is prepared under similar conditions. Combine 1 cup (237 ml) fresh or frozen blueberries, 1 serving vanilla flavored whey protein, 1 cup (237 ml) vanilla yogurt. Add sweetener if desired.
- Super green shake: Combine 1 cup (237 ml) spinach, 1 avocado, 1 banana, 1 cup (237 ml) crushed pineapple and 1 serving vanilla flavored or unflavored whey protein.
All of these shakes contain 400-600 calories, as well as plenty of protein and other vitamins and minerals.
There are many recipes for making delicious aromatic cocktails. Try to avoid commercial versions, which are high in sugar and low in nutrients.
2. Milk
Be sure to drink milk. It will help you recover faster and supply the body with calcium.
Milk provides the right balance of proteins, carbohydrates and fats. In addition, it is a good source of vitamins, calcium and other minerals.
For those looking to build muscle, milk is an excellent protein resource, providing casein and whey protein. Research shows that when combined with the right exercise and training program, milk helps you gain weight.
In addition, experiments have shown that milk or a combination of casein with whey protein can increase weight more effectively than many other protein sources.
Try drinking one or two glasses throughout the day, with meals, and before or after exercise if you exercise.
Milk is a good source of proteins. It contains casein and whey protein.
3. Rice
Rice is a good source of nutrients that is low in carbohydrates. It is great for helping you gain weight. Just 1 cup (165 grams) of cooked rice contains 190 calories, 43 grams of carbohydrates and very little fat.
In addition, this is a very high-calorie product that is perfect for gaining weight. That is, you can get a large amount of carbohydrates and calories in one serving. It helps to eat more food, especially if you have poor appetite or you get full quickly.
If you're on the go or in a hurry, microwaved rice can be added to other sources of protein.
Another good way is to cook a large container of rice for the week and combine this dish with other healthy foods containing proteins and fats.
However, consumption is extremely large quantities rice is far from a wise decision, due to the potential content of arsenic and phytic acid. Arsenic acid can cause deposits in the body heavy metals, and phytic acid reduces the quality of absorption of zinc and iron.
Rice is an excellent source of carbohydrates that is easy to eat and digest. However, some types of rice contain a lot of arsenic acid.
4. Nuts and nut butters
Nuts and nut butters are an excellent choice if you are trying to gain weight.
Just a small handful almonds contains more than seven grams of protein and 18 grams of healthy fats.
Since this product is very high in calories, it is enough to eat only two handfuls per day. This will allow you to get a lot of calories.
You can also diversify your diet with nut butter by adding it to smoothies, yogurts and all kinds of dishes.
But make sure to choose a 100% nut butter that contains two or three ingredients, no sugar or extra oil.
Nuts and nut butters are very tasty and high in calories. They are a great addition to any menu.
5. Red meat
Red meat is probably one of the best available products nutrition to build muscles.
For example, steak contains about 3 grams of leucine per 6 ounces (170 g). Leucine is a key amino acid that the body needs to stimulate protein synthesis and muscle gain.
In addition, red meat is one of the best sources of dietary creatine, which can rightfully be called the world's best dietary supplement for muscle building.
This product is also much higher in calories and contains more fat than lean meat. This helps you consume extra calories and gain weight.
One study was conducted in which 100 women took part. They supplemented their diet with 6 ounces (170 g) of red meat and performed strength training 6 days a week for 6 weeks.
As a result, they were able to gain weight, increase strength by 18%, and increase the level of the hormone IGF-1, which is involved in building muscles.
Both lean and fatty meats are an excellent source of protein. However, fatty meat provides more calories, which helps you gain weight.
Red meat is an excellent source of protein, which helps you gain muscle mass. It contains leucine, an amino acid that stimulates protein synthesis in muscles. This meat is fattier and higher in calories.
6. Potatoes and starch
Potatoes and other starchy foods are another good source of calories.
Try supplementing your diet with these healthy sources of carbohydrates:
- Quinoya;
- Cereals;
- Corn;
- Buckwheat grain;
- Potatoes and sweet potatoes (bagat);
- Pumpkin;
- Winter root vegetables;
- Beans and green peas.
Moreover, this will not only help you diversify your diet for weight gain, but also increase your glycogen reserves.
Glycogen is the predominant fuel resource for many sports activities.
Many of these carbohydrate sources also contain nutrients and fiber, as well as resistant starch, which provides nutrition for beneficial gut bacteria.
Healthy foods containing starch are in a wonderful way get calories and fiber, increase caloric intake and increase glycogen stores.
7. Salmon and oily fish
Like red meat, salmon and fatty fish are considered excellent sources of protein and fat.
Of all the nutrients these foods contain, omega-3 fatty acids are among the most important and well-known.
Polyunsaturated fatty acids are very beneficial for the heart and cardiac system, brain and improve metabolism, allowing you to maintain health and fight various diseases.
Just 6 ounces of salmon fillet provides about 350 calories and 4 grams of omega-3s, as well as 34 grams of quality protein to help you gain muscle quickly.
Salmon and other fatty fish are excellent sources of healthy omega-3 acids. In addition, these products contain a lot of protein, which is the main building block for muscles.
8. Protein food supplements
Protein supplementation is a common strategy used by athletes and bodybuilders who are looking to increase muscle mass.
Special serums containing proteins help you gain weight easily and effectively, especially when combined with strength training.
Some people believe that this kind of protein is unhealthy and unnatural, but this is not true. Whey is made from dairy products. In addition, it helps reduce the risk of many diseases and improve health.
Whey protein is an extremely important product, especially if you exercise, as your daily protein requirement increases. Like meat or other animal products, a protein supplement contains everything essential amino acids to stimulate muscle growth.
You can consume protein before or after exercise, or at any other time during the day.
Protein supplements - simple and affordable way, allowing you to increase your protein intake.
9. Dried fruits
Dried fruits are a high-calorie product that also contains antioxidants and microelements.
There are many varieties of dry fruits.
Since they contain a lot of sugar, they are not suitable for those people who want to get rid of extra pounds.
However, this is an excellent snack for those who want to gain weight. Dry fruits have excellent taste and are easily digestible.
Many people believe that fruits lose their useful elements However, this is not the case. They contain a lot of fiber, vitamins and minerals.
Try combining dried fruits with protein sources such as meat or whey. Plus, they pair perfectly with nuts and natural yogurt, providing healthy fats, proteins, and more. important vitamins and minerals.
Dried fruits are high in calories, fiber and antioxidants. This is a great way to get additional microelements.
10. Bran bread
Bran bread is another good source of carbohydrates to help you gain extra pounds.
Try combining bread with protein sources such as eggs, meat and cheese. This means eating a balanced diet, providing the body with all the necessary nutrients.
When buying bread, give preference to natural bread with grains. One of the best is Ezekiel bread, which is available in many stores.
Bran bread is very effective for weight gain, especially when combined with good sources of protein.
11. Avocado
Avocados contain a lot of fat.
Unlike many fruits, avocados are very high in calories. This is an excellent fruit that allows you to quickly establish a high-calorie diet for weight gain due to the large amount of healthy fats it contains.
One large fruit (200 g) provides 322 calories, 29 g fat and 17 g fiber.
In addition, they are very rich in vitamins, minerals and various nutritional compounds.
Try adding avocados to different dishes, such as omelettes or sandwiches.
Avocados contain many healthy fats. These fruits go well with various dishes or are eaten separately.
12. Useful cereals
Healthy grains are considered an excellent source of carbohydrates, calories and all kinds of nutrients.
However, try to give preference to healthy types, such as oat groats. Eliminate processed grains that contain a lot of sugar from your diet.
When purchasing cereals, concentrate on healthy options:
- Oatmeal;
- Granola;
- Multigrains;
- Bran;
- Ezekiel (bread).
Be sure to check the label and try to avoid refined grains with added sugar.
Eating grains can increase body weight. In addition, they contain fiber. Try to choose healthy grains, such as oatmeal.
13. Cereal Tiles
Some healthy cereal bars make excellent snacks when you're on the go.
They are also an excellent choice if you need a pre- or post-workout snack, as they contain a variety of carbohydrates.
As with grains, try to choose healthy products with whole grains. Plus, you can find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.
If you are using these bars as a snack, try combining them with other protein sources such as yogurt, boiled eggs, sliced meat or protein shake.
Choose healthy cereal bars made from whole grains and other healthy ingredients such as dry fruits and nuts.
14. Black chocolate
Quality dark chocolate provides many antioxidants and other beneficial elements.
Like other products with high concentration fat, chocolate is very high in calories. This means that even a small amount provides a lot of calories.
A 100g (3.5oz) chocolate bar provides about 600 calories. In addition, it contains many beneficial microelements and other substances, such as fiber, magnesium and antioxidants.
Dark chocolate contains antioxidants and is also very high in calories and delicious.
15. Cheese
Cheese has been a staple for centuries.
Like dark chocolate, it is high in calories and fat. If you consume it in large quantities, it is also good source squirrel.
Since cheese has excellent taste, you can add it when preparing various dishes or eat it separately.
Cheese is an excellent source of protein and fat. Add it to various dishes to improve taste qualities and get more calories.
16. Eggs
Eggs are one of the healthiest foods for building muscle mass. They provide an excellent combination of various vitamins, minerals, proteins and fats.
In addition, it is important to eat a whole egg, discarding all prejudices inspired by old myths and the likelihood of problems with the cardiovascular system.
In fact, almost all the nutritional elements are contained in the yolk.
If you do not have an individual intolerance to this product, there is no need to eliminate it from your diet. You can easily eat three eggs a day.
In fact, many athletes and bodybuilders eat 6 eggs a day.
Eggs are one of the best foods that provide the necessary nutrients for gaining muscle mass. There is no need to limit them.
17. Full fat yogurt
Full-fat yogurt is another great source of micro and macro elements. It provides a balanced combination of proteins, fats and carbohydrates.
There are numerous recipes for cooking delicious dishes, one of the main ingredients of which will be yogurt. Here are just a few of them:
- Yogurt with fruits: Mix two cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut.
- Chocolate Hazelnut Pudding: Take two cups of yogurt, cocoa powder, nut or peanut butter and sweetener. You can also add a serving of protein whey.
- Dessert with yogurt: Two cups of yogurt, granola and berries. This is a great nutritious breakfast or light snack.
- Cocktails: Yogurt is also a great addition to any smoothie. This will increase the protein level and make the shake more creamy.
Full-fat yogurt is an excellent ingredient that will enrich the flavor palette and add extra calories and protein. It tastes great on its own. But it also goes well with various ingredients, which allows you to prepare new delicious dishes.
18. Healthy fats and oils
Healthy fats and oils are the most calorie-dense foods on the planet.
Simply adding a teaspoon (15 ml) of oil to sauces, salads or when cooking various dishes will provide 135 additional calories. In addition, thanks to these oils, any food acquires a wonderful flavor.
Try to avoid processed butter. Opt for products such as olive oil, avocado oil or coconut oil.
It is important to include healthy fats and oils in your diet. Especially for those who are trying to gain weight. Eliminate refined oils. Choose olive, coconut or avocado oil.
The main secret of success
The main secret to gaining weight is to consume more calories than the body burns in a day. If you get less energy from food than you expend in a day, you will not be able to gain a single kilogram of body weight.
It's also important to do strength training so that the calories are used to build muscle rather than gain fat. It doesn’t matter whether it’s training at home or visiting the gym, try to choose an effective complex.
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If a person who comes to the gym has a clear goal - to build muscle mass, a well-designed training program is not enough. It is necessary to approach the construction of the diet correctly. The menu should dominate protein food, since protein is the main element necessary for building muscle.
The energy expended by a person, replenished by eating food, is directly proportional to physical activity. Power training require several times more energy than normal human activity. And if you reduce your diet, the body will begin to experience a lack of nutrients. This will negatively affect both your well-being and the results of your classes.
Follow a diet to increase muscle mass- this is not to starve, but, on the contrary, to consume more calories than the energy expended. This fact should not be taken as the only condition for such nutrition. A diet that promotes muscle gain should be balanced and built on six basic principles:
Fractional meals
You need to eat a lot, but in small portions throughout the day. This promotes the rapid absorption of food for energy, rather than for the accumulation of fat deposits. By eating fractionally, an athlete gains muscle mass rather than fat mass.
High calorie food
Each serving of food you eat should contain a lot of calories. The less energy value food, the more often you will have to eat. About 70% of the daily diet, compiled by the nutrition program, must be made up of high-calorie foods.
Slow fats and carbohydrates
You need to exclude fast carbohydrates and fats from the menu - sweet fruits, confectionery and flour products. They require a long time to digest, which leads to the build-up of fat rather than energy. The body does not have time to spend most nutrients extracted from fast carbohydrates and fats to renew expended energy, and is sent for “storage,” that is, to a fat depot.
Sufficient amount of water
A muscle gain diet speeds up metabolism, puts the body into stressful situation, which can be avoided by following drinking regime. You need to drink at least three liters of water per day. Failure to comply with this point can lead to dehydration, expressed by deterioration of well-being and stopping the growth of muscle mass.
Diet
Portions eaten before 16.00 should make up the majority of the daily diet. At a later time in the diet, foods with fast carbohydrates and fats should be avoided.
Sports diet
Implies mandatory intensive training. Otherwise, all the calories you consume will turn into fat and not into lean muscle mass. On training days, you need to eat 2 hours before and after training. Accelerating the process of muscle growth is facilitated by additional intake of sports supplements.
Fats, proteins, carbohydrates: daily intake
A balanced diet is the main condition for achieving success in following a special diet for building muscle mass. This can be achieved by following the principle of an inverted pyramid, which determines the ratio of nutrients in the diet:
- carbohydrates - from 55 to 60%
- proteins - from 25 to 30%;
- fats - from 10 to 20%.
Compliance with this rule requires an accurate calculation of all substances consumed per day. This makes it possible to receive more calories than expended during strength training. The excess goes into muscle mass.
To calculate the daily calorie intake, it is enough to use the following formula: “athlete’s weight” is multiplied by “30”, plus “500” to the result obtained. It should also be taken into account that the ratio of these elements is different for both men and women.
For men
- Squirrels. Some amino acids are synthesized in the body, while other compounds are replenished from the food consumed. And in order to ensure a sufficient amount of protein per day, you need to include protein-rich foods in your diet, for example, meat, milk, fish. The need for a substance is calculated by multiplying your own body weight by two. If an athlete weighs 80 kilograms, then he needs 160 grams of protein per day.
- Fats. Should be reduced, but not eliminated completely. Without them, the body will not be able to function normally. The daily norm is determined by age. Men under 28 need 130-160, men under 40 - 100-150 grams. At a more mature age, the amount is reduced to 70 g/day.
- Carbohydrates. They can be simple or complex. The former are of no value for muscle mass, and the consumption of the latter per day should be at least 500 grams
Women
- Squirrels. The lack of this element negatively affects the appearance of the fair sex. Deficiency leads to deterioration of the condition of the skin, hair structure, and nail plate. Girls, unlike men, need to consume 1.5 grams of protein per 1 kilogram of their own weight.
- Fats. The need for this substance is also determined by age. Up to 28 it is 86-116, up to 40 - 80-111, after 40 years it decreases and amounts to 70 grams per day.
- Carbohydrates. To increase muscle mass, girls need to consume at least 400 grams of slow carbohydrates.
Absolutely any dietary nutrition, including those for increasing muscle mass, involves the inclusion in the diet of foods that allow to the fullest provide all the nutrients necessary to maintain normal life. For this purpose, athletes can consume both regular food and special supplements.
Along with foods that are beneficial for an athlete gaining muscle mass, there is also food that needs to be excluded from the diet. It does not bring any benefit to the body and is stored in the fat layer. The list of prohibited foods includes the following food groups:
- fatty meats, sausages and sausage products, ham;
- containing dyes, flavor enhancers, preservatives and other chemical additives food industrial products;
- any types of spread, natural butter, mayonnaise, margarine;
- sweet pastries, sweets, cakes, etc.;
- salted, pickled, smoked food.
Protein sources
Protein-rich foods for increasing muscle mass include:
- Chicken or turkey fillet. You need to consume from 150 to 200 grams of this dietary meat per day.
- Dairy products with low percentage fat content This could be yoghurt and milk.
- Cottage cheese and egg whites. The first, along with protein, also contains valuable microelements. Eggs, by for obvious reasons, become a source of protein only without the yolk.
- Sea fish. Salmon, tuna, and so on contain omega acids, which are essential for humans.
- Cereals. Wheat should be consumed sprouted, bread made from whole grain flour, raw or roasted sunflower seeds. You can eat lentils and buckwheat.
Carbohydrate-rich foods
Allows you to obtain the energy supply required for training. The amount of carbohydrates is reduced only for the purpose of losing weight. People gaining muscle mass, on the contrary, need to include the following sources of carbohydrates in their diet:
- brown rice containing more carbohydrates than white;
- unsweetened types of fruits by reducing the consumption of grapes, pears, bananas;
- vegetables, including herbs and garlic;
- pasta, prepared from durum wheat;
- cereals
Sources of fats
The optimal need for fats is compensated by consuming:
- Brazil and walnuts;
- hazelnuts, almonds, cashews;
- applesauce pastilles;
- mackerel.
Designed specifically for naturally thin ectomorphs. Provides six meals a day. Portions should be small so as not to overeat and feel hungry. The results of this diet can be seen after a month.
Diet to increase muscle mass
| Day | Eating | |||||
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | |
| 1 | Oatmeal, nuts, apple. | Potato, chicken fillet, vegetables. | Cottage cheese and banana. | Fish, rice, vegetables. | Tuna with vegetable salad. | Fruit salad. |
| 2 | Orange, nuts, buckwheat porridge with honey and milk. | Boiled pasta, baked veal, vegetables. | Whole grain bread, kefir. | Cottage cheese with honey, kiwi. | Baked mackerel, vegetable salad. | |
| 3 | Oatmeal, banana, apple, nuts. | Potatoes, lean veal, vegetables. | Brown bread, omelette, apple. | Smoothie made from milk and fruits. | Turkey fillet, rice, | Jam, cottage cheese. |
| 4 | Rice porridge with milk, nuts, apple. | Vegetable soup, veal. | Whole grain bread, kefir. | Fruit salad. | Turkey fillet, baked potatoes. | Vegetable salad. |
| 5 | Chicken fillet, omelette, vegetables. | Potatoes, lean veal, banana. | Apple, cottage cheese with jam. | Fruit smoothie. | Chicken fillet with vegetable stew. | Strawberries, yogurt, peanut butter. |
| 6 | Nuts, banana, oatmeal. | Chicken fillet, potatoes, vegetables. | Kefir, whole grain bread. | Kiwi, cottage cheese with honey. | Baked mackerel, buckwheat porridge, vegetable salad. | Fruit salad. |
| 7 | Chicken fillet, omelette, vegetables | Veal, vegetable salad, apple. | Banana, cottage cheese with jam. | Fruit smoothie. | Chicken fillet, rice, vegetables. | Vegetable salad. |
Sports nutrition while dieting
A complex schedule or lifestyle does not always allow you to eat up to six times a day. And if such a problem exists, various supplements can come to the rescue to fill the “gaps” in nutrition.
These sports nutrition products include:
Gainers
Protein powders
A protein supplement involved in the process of creating muscle mass. It does not interfere with a gainer; it is consumed an hour before training.
Creatine
Retains water in muscle tissue. Drink forty minutes before physical activity.
Be sure to take care of a sufficient amount of vitamins. They not only increase the absorption of nutrients, but also prevent intestinal problems.
Drying the body while increasing muscle mass
In order not only to increase muscle volume, but also to dry out, the diet is tightened. All sources of fast carbohydrates are excluded from the diet. No cakes, muffins, sweets or sugar-containing products.
You need to eat not six, but seven to nine times. This will prevent the accumulation of fat mass. It is highly recommended to consume vegetable fats instead of animal fats.