Nutrition for gaining muscle mass

Contents

Nutrition for muscle gain – the right ratio of nutrients for rapid muscle recovery after training and its further increase.

The question of an attractive figure for men is no less acute than for women. A beautiful slender body, toned muscles not only attract the attention of the opposite sex, but also indicate a healthy lifestyle. Regardless of the location of training, in the gym or at home, doing intense exercises for muscle development should not underestimate the importance of proper nutrition.

The growth of strength, the volume of muscle mass depends on the amount of energy expended and the correct use of “building materials” for its restoration.

Heavy physical exercise contributes to increased burning of carbohydrates and intense protein breakdown. As a result, in order to maintain good health and replenish the energy deficit, 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 intensively.

Recommendations for muscle growth

Consider the basic rules that every athlete who wants to increase muscle must adhere to.

  1. Burn carbs with exercise. A daily intake of 20% more than the daily calorie intake will ensure active muscle growth. To minimize the deposition of fat under the skin, carbohydrate shakes should be taken 2 hours before. before training and after 1,5 hours. after her.
  2. Remember the fat-testosterone relationship. The exclusion of animal triglycerides from the athlete’s menu will inevitably lead to a decrease in the production of the male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces endurance by 10%, and the performance of an athlete by 12%. It also causes a drop in lactic acid during strength exercises, which is the main sign of the inefficiency of 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 the intensive development of muscle mass is 80-100g. Exceeding this indicator several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits the use of excessively fatty foods (salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
  3. Reduce cardio. To maintain endurance, strengthen the heart, it is enough to limit yourself to cycling or 1-2 runs per week for 30 minutes each. Neglect of this condition can lead to “burning” of the muscles.
  4. Reduce the number of repetitions per exercise. The training program for gaining muscle mass is designed for no more than 50 minutes. In this case, it is important to perform up to 12 repetitions in one exercise. The number of approaches should not exceed 5 times.
  5. Balanced diet (vitamins, minerals, amino acids, BJU). Ideal Nutrient Ratio for Muscle Gain:
    • fats (polyunsaturated fatty acids) – 10-20% of the daily diet;
    • carbohydrates (slow or complex) – 50-60%;
    • proteins – 30-35%.

    The lack of the required amount of useful organic substances in the diet leads to the fact that the body has nowhere to get the required amount of energy for building muscles. The daily diet of an athlete for muscle growth should consist of three full meals and two to three light snacks (fruits, nuts, protein shakes).

  6. Not to starve. You need to eat for 1,5-2 hours. before classes, preferably carbohydrate foods and after 1 hour. after exercise. Otherwise, training on an empty stomach will lead to the fact that in order to compensate for the loss of energy, the body will begin to intensively burn the protein reserves necessary for muscle growth. When refreshing, it is important to control the amount of food eaten – do not overeat. After training, you can not remain hungry, you need to nourish the body with foods rich in minerals and vitamins. 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 food, for recovery, muscle growth, otherwise depletion of the body cannot be avoided.
  7. Drink plenty of fluids. The daily volume of water drunk during intensive training should be 2,5-3 liters. Lack of fluid leads to dehydration, a decrease in muscle strength by 20% and a slowdown in muscle growth.
  8. Rest. The growth of muscle mass does not occur during a period of intense exercise, but during the rest of the body. Stretching and growth of muscles is carried out within 3-7 days. During this period, it is worth observing the diet and alternating load, rest. For beginners, the period of muscle recovery after strength exercises is 72 hours, for those who train – 36 hours. Healthy sleep should be at least 8 hours. in a day. It is important to avoid stress, as nervousness leads to an increase in cortisol levels in the body, due to which fat deposits and muscle loss occur. Failure to comply with the regime of rest and nutrition contributes to pumping up muscles without increasing volume.
  9. Periodically change the training program (every two months). For example, introduce new exercises, take extra weight, change the number of repetitions.
  10. Go to your goal. Don’t wander around the gym doing nothing. To achieve the desired result, you need to concentrate as much as possible on the exercise.

Following the above key rules for gaining lean muscle mass is an effective path to a healthy, pumped body.

If you are overweight, it is important to lose excess fat before doing strength exercises to increase muscle. To do this, you need to take a course of weight loss. This is due to the fact that, contrary to popular belief, it is physiologically impossible to “pump” fat into muscles. The Dukan, Maggi protein diet will help solve this problem.

Importance of water and proper nutrition for an athlete

The key to quick muscle recovery after exercise is proper nutrition. An unbalanced diet nullifies the results of the training. The effectiveness of strength exercises depends on the literacy of the athlete’s menu.

The benefits of proper nutrition:

  • rapid muscle growth;
  • increased performance;
  • the 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 body fat;
  • insurance against the burning of protein reserves required for muscle development;
  • no need to observe long breaks between workouts.

A properly designed nutrition program (see details in Menu for gaining muscle mass) 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 is 75% part of the muscles. During the period of sports, the athlete loses a lot of fluid (up to 300 ml in 50 minutes), which leads to dehydration. In order to prevent a violation of the water-salt balance and, as a result, an ineffective workout, it is important to drink a glass of water before starting it, then take several sips every 10 minutes.

The amount drunk directly depends on the season and the amount of sweat released. The hotter it is outside and the more sweating, the higher the level of consumption of purified non-carbonated 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 liquids.

During training, it is allowed to use freshly squeezed orange juice diluted with water in a ratio of 50% -50% or special protein shakes – BCAA amino acids, a gainer, which minimize the breakdown of muscle protein, promote energy generation, and bring the start of the recovery process closer.

Drug options: MusclePharm Amino 1, BSN Amino X. Immediately after the workout, you are allowed to drink milk, green tea, protein shake.

Consider, using the example of a man of athletic build, weighing 75 kg, the optimal ratio of BJU / calories per day needed 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 the daily calorie intake using the Lyle McDonald formula or use a specially designed nutrition calculator presented on the network. In this case, the obtained value should be multiplied by the energy reserve factor – 1,2, necessary for the development of muscles.

Daily calorie intake u1d Weight, kg * K, kcal / per XNUMX kg of weight

The K coefficient depends on gender and the intensity of metabolic processes.

GenderMetabolism levelIndex K, kcal
Femaleslow31
Femalefast33
Maleslow33
Malefast35

In our case, the calculation will look like this:

Daily calorie intake = 75kg * 35kcal = 2625kcal

Taking into account the correction factor for the energy reserve = 2625kcal * 1,2 = 3150kcal

Thus, when performing strength exercises, the diet for muscle development in a man weighing 75 kg should be 3150 kcal. Daily calorie intake in this volume, on average, will provide an increase in muscle mass by 2 kg. per month.

The lack of mass indicates a lack of energy and the need to include an additional 400-500 kcal in the diet for the day. If the weight gain exceeds 3 kg in 30 days, it is worth reducing the amount of calories eaten by 300-400 kcal.

As you can see, the athlete’s nutrition schedule depends on the individual characteristics of the body and is subject to constant analysis and adjustment.

Nutrition table for gaining muscle mass
Slim body weight, kgThe number of calories consumed, kcal
552455
582634
63,52813
683037
703136
72,53260
773440
823663
863885
914064
954244
1004467
1044646
1094868
113,55091
1185270
122,55494

Body weight is taken into account without fat mass. For example, the “net kilograms” of an athlete with 95kg and 12% fat is 95-95*0,12= 83,6kg.

After determining the calorie content of the daily diet, we will consider the correct ratio of BJU, which make up the sports nutrition complex for muscle development.

The daily norm of carbohydrates – 5g / kg – 4 kcal / g, protein – 2 g / kg – 4 kcal / g, fats – the remaining, 1 g / kg – 9 kcal / g.

For a man weighing 75kg:

  • proteins – 150g. – 600 kcal;
  • carbohydrates – 375g. – 1500 kcal;
  • fats – 115g. – 1050 kcal.

Daily protein intake

Protein is the most important building block for muscle growth. When doing strength exercises, it is important to ensure that a sufficient amount of protein is supplied to the body daily, based on the calculation of 1,5-2 g / kg of weight. Slow muscle growth indicates a lack of protein, in which case the rate 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 right amount of protein in the body of a bodybuilder who does not consume animal products by introducing herbal ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butter, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, cedar, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that a vegetarian diet slows down the process of building muscle, due to the lack of animal protein in the diet.

For maximum effect, immediately after training, you should drink a protein shake, since it is during this period that the body absorbs nutrients best.

As a result of intense exercise, micro-ruptures of muscle tissue often occur, their overgrowth occurs with the participation of amino acids and protein foods.

The optimal solution for a quick set of muscles is a combination of animal and vegetable proteins.

Despite the fact that the main building material of the muscles is protein, its use in excess of the calculated norm leads to an increase in the deposition of fat in the liver, increased excitability of the endocrine glands, the central nervous system, an increase in the processes of decay in the intestines, and an increase in the load on the cardiovascular system. Protein in excess will not be absorbed by the body and will not affect muscle growth.

The daily rate of protein is recommended to be divided during the day into 4 meals, which will ensure uniform “feeding” of the muscles throughout the day.

Table of products for the athlete
NameProtein content, g
Meat and poultry
Beef liver17,4
Chicken liver20,4
Chicken (breast, drumstick)23,09-26,8
Egg12,7 (6-7g in 1 piece)
Pork11,4-16,4
Veal19,7
Fish and Seafood
Herring18
Squid18
Cod17,5
Tuna22,7
Salmon20,8
Trout22
Crab16
Shrimp18
Alaska Pollock15,9
Halibut18,9
Milk, dairy products
17%29
45%25
Milk 0,5%2
Milk 3,2%2,8
Cottage cheese 0% (dry in a pack)18
pulse
beans22,3
Lentil24,8
Peas23
Chick-pea20,1
Nuts and seeds
Peanut26,3
Sunflower seed20,7
Walnut13,8
Funduk16,1
Almonds18,6

Protein nutrition not only increases muscle volume, reduces body fat, 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 used correctly (observance of the daily allowance), 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 are actively involved in the production of hormones, which, in turn, are involved in building muscle. For the production of testosterone, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.

There are the following types of fats:

  • useful (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, linseed, rapeseed oils, as well as seeds and nuts. Fatty acids of this category improve the anabolic reaction of protein, insulin, increase efficiency, increase efficiency, which is especially important during heavy strength exercises.

Sports nutrition during a set of muscle mass excludes the use of saturated triglycerides, which are part of butter, palm, coconut, cocoa butter, lard, red meat, confectionery products.

This is due to the fact that the harmful fat molecule 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 useful triglycerides in the athlete’s menu are fatty fish, vegetable oils, and nuts. It is allowed to include milk 3,2%, cottage cheese, cheese 9% in the diet.

Daily intake of carbohydrates

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 in tissue repair after exercise. In addition, they serve to transport nutrients directly to muscle cells.

The lack of carbohydrates in the athlete’s diet causes apathy, weakness, reduced performance, unwillingness to continue training. Muscle development is impossible without the use of carbohydrates.

Depending on the rate of splitting, they are:

  • fast (simple), it is preferable to use 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 exercise.

Products containing 50g. fast carbohydrates per 100g of ingredient: jam, cookies, sugar, sweets, halva, condensed milk, raisins, figs, honey, chocolate, dates, pineapple, cakes, crackers, pasta, white bread, waffles, gingerbread, semolina, rolls.

Ingredients containing complex organic compounds over 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 guys, since they are the main source of energy not only for muscles, but also for the brain.

Products containing simple organic compounds in moderation – 20g per 100g: all sweet berries, fruits (most of all in persimmons, bananas, grapes, less – citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). The latter, in turn, should be discarded, since such drinks do not contain nutrients 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 you need (vitamins, minerals, fiber) to improve the digestion of food in large volumes.

Thus, in the process of selecting the optimal ratio of BJU, it is worth, first of all, focusing on your own well-being. If during the period of strength exercises you experience a surge of energy by eating 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 the athlete’s well-being.

If apathy occurs during exercise, fats should be increased to 2g / kg, and carbohydrates should be reduced in direct proportion. Adjusting the nutrition scheme to the individual characteristics of the body will increase the effectiveness of staying in the gym.

A quick set of muscle mass is possible only if the following conditions are met:

  • natural balanced nutrition;
  • a healthy eight-hour sleep;
  • 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.

Menu for gaining muscle mass

Building muscle is a long process that requires self-discipline in nutrition. 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 provides a systematic intake of food into the body in small doses, which helps to accelerate synthesis, improve protein absorption, metabolism, having a positive effect on muscle growth.

It is strictly forbidden to skip meals, starve or overeat. In the first case, separate nutrition will not bring the desired effect – the muscles will not increase in volume, in the second case, it will lead to excess weight gain and fat deposition under the skin.

Sample athlete menu for a day to increase muscle

Consider the options for each meal. Choose any of them, focusing on taste preferences and individual characteristics of the body (ectomorph).

BREAKFAST

  1. Banana – 1 pc., Brown bread – 2 slices, scrambled eggs from two egg whites of one whole.
  2. Pear – 1pc., Cocoa, oatmeal – 150g., Dark chocolate – 30g.
  3. Apple – 1pc., milk, buckwheat porridge – 150g.
  4. Yogurt – 100g., Hercules – 50g., Cottage cheese 9% – 100g.

SNACK #1 (pre-workout)

  1. Kefir 0% or 1%, cheese – 50g, bread – 2 slices.
  2. Black tea, low-fat cottage cheese – 200 g., Raspberry jam or honey – 4 tsp.
  3. Unsweetened oatmeal – 150g, jam – 3 tsp, grapefruit – 1 pc.
  4. Apple – 1 piece, nuts (assorted) – 40g, prunes, raisins, dried apricots, prunes – 80g.
  5. Banana – 1pc., Protein – 1,5 scoops, rye bread – 3 slices, peanuts – 30g.

DINNER

  1. Avocado – 150g. (half), boiled turkey fillet – 100g., unpolished rice – 100g.
  2. Soup on beef broth – 200 ml, dried fruit compote, buckwheat – 100 g, chicken – 150 g, vegetable salad – 100 g.
  3. Rice – 100g, milk 1%, turkey 150g or 2 whole eggs.
  4. Carrot or orange juice, banana – 1pc, mashed potatoes – 100g, poultry meat – 150g.
  5. Green tea, honey – 2 tsp, vegetable puree soup – 200 ml, fish – 200 g, rice – 100 g, grapes – 200 g.

SNACK #2 (immediately after workout)

  1. Gainer + nuts – 40g., Dark chocolate – 50g.
  2. Black tea, raspberry jam or honey – 5 tsp, low-fat cottage cheese – 200 g.
  3. Banana – 2 pcs., Dark chocolate – 50g.
  4. Milk, oatmeal – 150g.
  5. Pineapple smoothie with chocolate chips, bread – 2 slices.
  6. Apple – 1 pc., Egg yolks – 2 pcs, proteins – 4 pcs, almonds – 50g.
  7. Dried fruits – 100g, nuts – 40g.

DINNER

  1. Broccoli – 100g, boiled beef / chicken breast – 200g, rice – 100g.
  2. Fruit drink from berries, egg whites – 5 pcs, vegetable salad – 150g.
  3. Fish – 200g., green tea, orange – 1 pc.
  4. Nuts – 50g, raspberry jam – 4tsp, low-fat cottage cheese – 150g.
  5. Buckwheat – 100g, turkey – 200g, vegetable oil – 3 tablespoons, cabbage and carrot salad – 100g.
  6. Mashed potatoes – 100g, veal – 150g, stewed vegetables – 100g, banana – 1pc.

The presented variations serve as the basis for compiling the menu for the week.

You can make changes to the nutrition plan: replace products with analogues according to BJU. To supply the athlete with strength, for 1 hour. pre-workout menu (snack number 1) are fast, slow carbohydrates. They are the main sources of energy. At the same time, proteins, saccharides (snack No. 2) will help to replenish the wasted strength and ensure muscle growth after exercise.

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 weight gain is not observed, carbohydrate intake should be increased by 50g. after training, at breakfast.

An example of nutrition (schedule) of a vegetarian athlete to increase muscle

BREAKFAST

  1. Green tea, tofu cheese – 100g. bread – 2 slices.
  2. Freshly squeezed juice from cucumber, green apple, cabbage, spinach, ginger, celery – 450 ml, protein shake from almond milk (1 cup), banana (1 pc.), soy protein (2 tablespoons) – 200 ml.

SNACK No. 1

  1. Carrot casserole or syrniki – 150g, a mixture of nuts – 40g / peanut butter – 1 tbsp.
  2. Pumpkin-almond oil – 2 tsp, oatmeal – 150g, tofu – 100g.
  3. Protein bar – 1 pc., Apple-grapefruit cocktail.

DINNER

  1. Vegetable soup – 250 ml, stewed zucchini, carrots, broccoli – 100g, soy meat – 150g, tempeh – 100g.
  2. Burger with avocado and cheese – 1pc., cabbage salad with tomatoes – 150g., banana – 1pc., broccoli and spinach soup puree – 200ml., almond oil – 2tsp.
  3. Kion rice – 100g, lentil and couscous salad – 100g, seitan – 50g, quinoa seeds – 1tsp, olive oil – 1tsp.
  4. Pea soup-puree – 200 ml, cheese – 100 g, buckwheat porridge – 100 g, tomato and spinach salad – 100 g.

SNACK No. 2

  1. Kefir, pumpkin or sunflower seeds – 80g, fruit jam – 5tsp, bread – 1 slice.
  2. Dried fruits – 100g., Peanut butter – 1 tbsp.
  3. Banana, almond milk and hemp protein shake with dark chocolate chunks.

DINNER

  1. Flaxseed porridge – 100g, steamed pumpkin-carrot cutlets – 3pcs, berry smoothie or jelly, cabbage salad of tomatoes, walnuts – 150g.
  2. 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%, fat-free cottage cheese, yogurt 2,5%, Mozzarella, Ricotta cheeses, soy products, tofu, legumes. However, do not overload the body with protein products. To increase the muscles, the daily protein intake is 2g / kg, to maintain – 1,5g.

For vegetarians, the ideal training regimen is intense but short (up to 30 minutes). This is due to the fact that long-term loads “use up” a large supply of protein, which is problematic to accumulate on plant products.

Sports nutrition for muscle growth

Age, gender, adaptation, the body’s addiction to intense strength exercises, dietary disturbances, stress, nutrient deficiencies lead to slow progress and move away from obtaining the desired result. Special supplements will help to speed up the “build-up” of muscles, fill in the gaps in the athlete’s diet and the lack of nutrients (minerals, vitamins, BJU, calories, amino acids).

The best basic sports nutrition for intensive muscle growth and health maintenance is glutamine, BCAAs, multivitamins, omega-3s. The protein did not fall into this category of fundamental components due to the content of sugar / lactose, which is unacceptable to consume during the drying period.

Consider the most popular sports supplements, how to choose them and how to use them.

  1. Glutamine. It is the most abundant non-essential 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 protective properties of the body, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen stores, neutralizes the toxic effect of ammonia, resists catabolic processes. Exercising in the gym, aimed at increasing muscle mass, increases the need for glutamine by 4,5 times, since during the period of intensive muscle development, its amount in the blood drops by 18%. The daily requirement of an athlete for amino acids is 5-7g. and depends on body weight. For a teenager, it does not exceed 3-4g. Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can make up for the lack of amino acids by including a sports cocktail in your home diet. Recipe: 10g. dissolve the powder in a glass of water. You need to take a glutamine drink three times: on an empty stomach, before bedtime, after a workout.
  2. BCAAs are a group of three essential amino acids: valine, leucine, and isoleucine. The primary role of the supplement is to reduce the harmful effects of catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. In the process of intense exercise in the gym, the athlete’s body experiences an increased need for this amino acid. The lack of BCAAs leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which is absolutely unacceptable. Products that include a complex of valine, leucine, isolecin amino acids – eggs, peanuts, tuna, beef, turkey, chicken, salmon. The daily requirement for BCAAs for an athlete to gain muscle mass is 10-20g, a single dose should not exceed 4-8g. If the above products are not used in sufficient quantities (the table of BCAA content, mg per 100g of the ingredient is presented on the network), the athlete’s body begins to experience a deficiency of the nutrient. To fill the daily need for amino acids in the diet, you need to include a sports supplement. It is optimal to introduce it into the diet before training and immediately after it. To achieve the best effect, BCAAs are best combined with gainer, creatine, protein.
  3. Omega 3. Useful unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function. 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.). Nutrition for gaining muscle mass for girls and guys should include 2-3g. unsaturated fatty acids. You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
  4. 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 is easy to prepare a nutritious cocktail from the concentrate: it is enough to dilute 100g. powder in 300 ml of liquid (water, milk 0,5% or freshly squeezed orange, apple juice). You need to drink the drink in the morning, 30 minutes before and after class. It is allowed to drink a carbohydrate-protein cocktail 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 the usual food.
  5. Creatine is an organic compound that, when ingested, serves as a “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), cranberries (0,02g/kg). Creatine increases strength, muscle endurance, quickly restores their energy potential. However, in order for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. You can saturate the body with an organic compound by taking a food supplement before, after training, 5 g each.
  6. Protein is the fundamental low-cost nutrition for intensive muscle growth, which has the highest biological value. In addition to essential amino acids, the powder contains reducing impurities, micro-elements. It inhibits the synthesis of myostatin, stimulates muscle growth, increases energy production, inhibits catabolism, and burns fat. There are the following types of protein: vegetable – soy, animal – casein, whey, egg. The ranking of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed in the gastrointestinal tract, dramatically increasing the concentration of amino acids in the blood. For maximum effect, post-workout nutrition should consist of protein and BCAAs. In kind in 100g. The product contains protein in: 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.). The daily dose of protein during the period of muscle building is 2 g/kg of body weight. A single serving of a protein shake is 30g. powder for 250 ml of water, juice, milk. You need to consume 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 dietary supplements, for fast and safe muscle building, it is important to ensure that 50% of the protein comes from food sources and 50% from sports supplements.

Often athletes who seek 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 a lot of protein and complex carbohydrates.

You can diversify the athlete’s diet by introducing the following dishes from allowed products: cottage cheese muffins, cheesecakes, squid salad, protein, pea puree soups, scrambled eggs with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, veal liver under raspberry sauce, oat pancakes with pineapple, chicken sandwich, diet homemade cheese, seafood in sour cream sauce, grilled salmon, pike perch with horseradish, Italian scallops, shrimp with bell peppers. Recipes for these dishes are available online at the sports nutrition website http://sportwiki.to.

A balanced diet, a well-chosen set of strength exercises, drinking plenty of water, alternating the “training-rest” regimen are fundamental factors, the observance of which leads to a rapid set of muscle mass.

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