Nutrition for a set of muscle mass Brin. Products for gaining muscle mass

06.03.202027.05.2017

Big and warm hello to all! There are few people who do not have claims to their figure. Some are trying with all their might to throw off overweight and get rid of a couple of centimeters in volume, others strive by all possible ways add weight. Implementing the second is much more difficult, it is important not to get body fat.

For those who pursue the goal of gaining muscle mass, you should pay attention to the diet, which plays a huge role. But wanting to get effective growth volumes, in addition to the regimen of meals and the amount of food, do not forget about physical activity - training, as well as rest - the recovery period. These three factors are the secret to success in this difficult process, otherwise you will not succeed.

Principles of nutrition for gaining muscle mass

Physical strength training provokes the appearance of huge loads that muscle fibers experience, as a result, they are destroyed and receive microtraumas. During the period of sleep and rest, the body restores damaged tissues, but with some margin for the future, building them up. This process requires a huge amount of energy that comes with food. Therefore, in order to increase the muscles in volume, they must first be damaged by training, then supplied with the right amount of energy and building materials.

The principles of the Muscle Growth Diet are suitable for both men and women, the only difference is in the portions. In order for the muscles to begin to grow in volume, you need to follow the basic rules:

The body needs to take in more calories than it burns.

In other words, you need to adjust your diet in such a way that more calories enter the body with food than it can spend. So the calorie content of food can give strength, energy to the athlete. From food, the necessary materials (carbohydrates, fats, trace elements, vitamins) enter the body, which are directly responsible for muscle building.

For determining daily requirement body in calories is worth the weight on this moment in kilograms, multiply by 30. The resulting number is approximately the same as the required number of calories when the weight is maintained unchanged. If the goal of the athlete is to increase the volume of the body, then more energy will be expended, respectively, men should add another 500 calories to the calculated figure, a girl 250.

Number extra calories depends on . If a person is thin, then you can safely add 1000 kcal, but with a dense physique, this amount should not exceed 500 kcal, otherwise, when iterating, the body will begin to accumulate fat.

Don't train hungry and don't stay hungry afterwards physical activity.

Diet to increase muscle mass and starvation are incompatible things. With active power loads on an empty stomach, the body is forced to take reserves, burn proteins in order to compensate for energy loss. This process negatively affects the muscles, since protein, as you know, is an important “building material”.

Recommended 60 minutes before starting strength exercises eat foods containing fast, easily digestible carbohydrates. So the body will receive the energy necessary for training. After physical exertion, after 40-60 minutes, you must definitely eat, otherwise there will be no resources to restore muscle tissue, and, therefore, there will be no mass gain.

The basis of the diet is high-calorie foods.

About 70% of all products should be high-calorie foods. If this principle is not observed, the digestive system is overloaded, the body's ability to absorb nutrients is reduced.

The fraction of food.

With a muscle diet, eating up to 6-8 times a day is the optimal regimen. At the same time, 70% of the total amount of food should be eaten before 16.00. Such nutrition will help maintain the flow of nutrients throughout the day into the bloodstream, saturating the muscles, speeding up metabolism, and improving food absorption. In the case of the usual three meals a day, there is a risk of fat deposits.

Drinking mode.

Without the intake of a sufficient amount of fluid in the body, an increase in volumes is impossible. The total amount of water per day should be at least 3-5 liters. It fill muscle tissues liquid, increase productivity and endurance, and, therefore, progress.

The last snack is before bed.

This approach is important. So, the necessary useful compounds come from the food received throughout the sleep, the body is constantly supplied with resources.

By following these basic principles, muscle mass gain will occur faster.

What foods to eat to gain muscle mass

The muscle diet is based on diversity. High-calorie meals and protein foods are the main components of the menu. Each person will be able to choose an individual diet.

healthy eating for mass gain should have the following percentage:

50-60% - carbohydrates;
20-30% - proteins;
10-20% - fats.

Such proportions will help the rapid growth of muscles and are optimal for the health of the athlete. It is worth considering separately the nutrients and products containing them.

Carbohydrates

Carbohydrates are needed to provide energy for strength training. For 1 kg of human weight, there should be 3.5-4 g of the nutrient. All carbohydrates are divided into simple and complex. The former are absorbed very quickly, cause a jump in insulin, and cause the transition of glucose into fat. These include sweets, jam, honey, pastries, chocolate, raisins. The category of simple carbohydrates is best consumed after a workout, which will have a positive effect on mass gain.

In complex carbohydrates, more dietary fiber helps long-term absorption, which helps the body release energy gradually.

Sources of healthy carbohydrates include:

potato;
buckwheat, rice and other cereals;
pasta and noodles from durum wheat;
bananas and some other fruits;
whole grain bread.

Buckwheat porridge is very much appreciated among those who want to properly gain muscle mass. It contains no a large number of essential fats, rich in healthy carbohydrates, proteins, minerals and vitamins.

Squirrels

Proteins are responsible for building muscle fibers, they are the main building material for their increase. In order for them to fulfill their main function, it is ideal to consume 1.6-3 g of the component per kilogram of weight daily for a man, 0.8-1.2 g for a woman.

Protein sources include:

cottage cheese with a low percentage of fat content;
chicken proteins;
milk and dairy products;
meat fish;
beef;
nuts;
white meat chicken.

Only the intake of protein products in the body in the right amount will ensure enhanced growth of muscle tissue. If it is impossible to consume the required amount of protein of natural origin, you can resort to sports nutrition for weight gain.

Fats

A diet for gaining muscle mass necessarily includes fats. With the complete exclusion from the menu of fats, a violation of fat metabolism occurs. This will provoke a stop burning under the muscle fibers of the fat layer.

There are two types of fats: saturated and unsaturated. The first includes fat, butter and margarine, they account for no more than ¼ of the total amount of fat per day. The second, unsaturated (fish, vegetable fats) make up the rest of the diet. At the same time, try to eat more fish. The omega-3s included in it improve the activity of the heart, normalize metabolism.

Good fats include:

fish fat,
vegetable oils (olive, linseed, sunflower),
nuts and seeds
avocado.

The complete absence or lack of fat in the diet will provoke health problems.

Particular attention should be paid to fruits and vegetables. They contain a lot of vitamins and minerals in their composition. It is worth not to forget about the benefits of greenery and herbs. Replace your usual side dishes with those seasoned with olive oil. The fiber found in them in large quantities is useful for the body, promotes the absorption and digestion of animal proteins.

beets - the betaine contained in it stimulates a set of forces and an increase in muscles;
eggs are one of the main sources of protein for athletes;
beef - contains protein, B vitamins and iron;
milk - casein in the composition refers to "long-playing" proteins;
Brown rice- such a cereal is slowly absorbed, thereby providing the body with the necessary energy during training;
spinach - glutamine in its composition is necessary for increasing muscle, endurance;
oranges - it is better to eat before power loads, promotes the development of strength and muscle fibers;
apples - contain polyphenols that help the body recover after exercise, make it more resilient, promote muscle building;
cottage cheese - it is better to eat before bedtime, refers to long carbohydrates;
sprouted grain pastries - these baked goods are a source of protein;
wheat germ - serve as an excellent snack between physical exertion, rich in protein and slow carbohydrates, fiber, B vitamins, iron and potassium.

Only by adhering to the correct percentage of nutrients can you increase muscle mass gain. Without respect for proportions, any physical exercise will not be able to lead to the cherished goal.

Sample menu for gaining muscle mass

Ideal Meal Plan for Building Muscle:

08.00 Breakfast

Banana - 1 pc.
Oatmeal on water (milk) - 100 g (dry)
Eggs - 1 whole and 2 whites
Whole grain bread

11.30 Second breakfast

Banana - 1 pc.
Nuts - various 40 g
Yogurt - 350 g

14.00 Lunch

Turkey / chicken breast - 100-150 g
Brown rice / buckwheat -100g
Avocado / seasonal vegetable - 150 g (half)
Whole grain bread - 1 slice

17.00 Snack

Banana - 1 pc.
Rye bread - 3 slices

20.00 Dinner

Beef / chicken breast / fish - 150-200 g
Rice / potatoes - 100 g
Broccoli, other vegetables - 100 g

23.00 Late dinner

Low-fat cottage cheese - 150-200 g.
Kefir (1% fat) - 100-150 ml

From approximate plan nutrition must be repelled, adjusting the diet individually for each. The main thing is to observe the norms of nutrients, to count the calorie content of dishes.

How to train to gain muscle mass

For muscle growth, physical activity is important along with dieting. Before strength exercises, it is imperative to perform a warm-up. This will warm up the joints, ligaments. A ten-minute run on a treadmill at an average pace will help with this. Then you need to stretch specific areas of the body.

For the growth of muscle fibers, the following exercises are suitable:

lunges with dumbbells;
lifting the bar;
deadlift;
bending the legs lying down;
squats;
rod traction;
seated dumbbell press.

For the correct performance of power loads, you need to be under control personal trainer or fitness instructor. The conclusion of the workout is also stretching. Great option can be swimming in the pool.

What to eat after a workout

You need to understand that eating is very important after training. At correct compilation diet, he will replenish the energy spent in the gym precisely due to the carbohydrates that will come with food. Muscle growth will continue.

For the first 10-15 minutes, it is advisable not to eat anything, to give the body a rest, to cool down. After 15 minutes of intense strength training, you should eat simple carbohydrates. It can be sweet bars, freshly squeezed juice or fruits, some natural chocolate, cereals (buckwheat or rice). You can drink a serving of protein. After one hour after class, you can start a full meal. It should consist of complex carbohydrates and animal proteins. Here you can eat buckwheat, pasta, rice, oatmeal with dairy products, eggs, fish or meat.

It is important to drink plenty of clean water after the gym.

Thus, a balanced and wholesome diet, regular power loads and rest will accelerate the set of muscle mass. It is important not to neglect any of the components.

Every person dreams of having a beautiful and inflated body. Everyone is attracted to the bumps of muscles that stick out from under the T-shirt. To have beautiful body, people start to go on a diet or exercise. But starvation and the rise of "iron" will not lead to anything. Nutrition for a set of muscle mass menu is as important as, for example, exercises with a barbell. Sometimes athletes do not attach much importance to this moment, after which they are disappointed in their results. Only by choosing the right menu for gaining muscle mass, you can achieve success in bodybuilding.

50% success - proper nutrition

It is worth choosing a menu for building muscle mass only when the plan is to pump up. If a person goes to the gym just to keep himself in good shape and feel muscle tone, he does not need special food. The main key to actively gaining muscle mass is following a special diet.

Why you can't live without food

You don’t need to look for the answer for a long time: when there is a big load on the muscles, a huge amount of energy is spent. Therefore, the same amount must be supplied to the body for its restoration. The following question follows: "If you eat poorly, where is that energy?". Nowhere! Nutrition for gaining muscle mass (menu) is primarily aimed at restoring the same energy spent during training and providing the body with new "bricks" - proteins.

Proteins are the building blocks of our body.

A person cannot grow and develop normally without a sufficient amount of proteins. These substances enter the muscles, organs and many other things in the body. Also, all the enzymes that regulate the activity of the body are composed of protein. That is why it is so important to get enough protein food. Its use gives Construction Materials muscles that are so important when gaining mass.

Another point: in order to build something, you need to spend some amount of energy. That is why you should not ignore foods high in carbohydrates. These substances are a fast source of energy, which is needed for the formation of muscles. As a result, it turns out that proteins serve as "bricks" for building beautiful and embossed bumps, and carbohydrates collect them together.

The secret to proper and fast muscle growth

The secret of the menu is simple: you need to eat more kilocalories than you manage to spend. Only in this way, and not otherwise, is it possible, saying in simple words, pump up. Nutrition needs to be given great attention. So, with nutritional errors, all excess calories will instantly go into fat, and not where athletes need to go. If you eat everything in a row, it will come out, as described above. Proper nutrition for muscle mass should not contain a large amount of fat.

Sports nutrition is best for building muscle. Reviews say that its main plus is the absence of harmful fats and sugars, which is a good start in the process of gaining muscle mass.

Daily routine is the key to success

Nutrition for muscle gain (see menu below) requires a daily routine so that the body can get used to eating at certain hours. Below is the most balanced meal plan for beginner bodybuilders.

08:00 - Rise. Can do gymnastic exercises or go to morning run. This procedure will help the body and muscles wake up and tone them.

08:30 - Breakfast. The first meal of the day is very important. It should by no means be ignored. A future bodybuilder definitely needs a hearty breakfast.

11:00 - Lunch. Snacks are just as important as the main meals. It is at this stage that a person stores energy for the whole day, which is then quickly consumed.

14:00 - Lunch. It is also an important item in the meal plan. It is after dinner that all the most important elements to build muscle mass.

16:00 - Snack before training. This meal should not be dense, as exercising on a heavy stomach is not very beneficial.

18:30 - Light snack.

19:00 - Dinner. For dinner, do not eat a lot of heavy food.

21:00 - Snack before bed.

Such an easy diet will allow you to gain muscle mass in a short time.

How many times a day should you eat

Let's start with the fact that a real athlete will not fit the usual three meals a day of ordinary people. Too much time passes between breakfast, lunch and dinner. For a large pile of muscles, you will need regular replenishment. This is why snacking is so important. It is better to eat a little, but more often.

When an athlete feels hungry, this is the first sign of energy starvation, which will not lead to good. When energy levels drop, the hormone cortisol is released. Its purpose is to convert the accumulated reserves into energy. And she first of all gets into the muscles. That is, during hunger, due to the action of the hormone, muscle mass is burned. All that was given with such labor in gyms, will disappear. Therefore, it is so important for an athlete gaining muscle mass to remember the meal schedule and the role of nutrition for further body pumping.

Breakfast of a real bodybuilder

Breakfast is perhaps the most important of all meals. It is at this stage that the body needs fresh strength for the further working day. The first meal of the pitching should consist of as well as proteins. For an effective set of muscle mass, the body will need more complex carbohydrates (a ratio of approximately 30% to 70%).

Ideally, breakfast should look something like this:

1. After getting up, immediately eat some fast carbohydrates. The best and healthiest option would be a glass of fresh juice. Is he not? A cup of tea and bread and butter will also do.

2. If too lazy to do morning exercises, then you can start preparing the main breakfast. At the second stage, proteins are taken - fried eggs with bread.

3. Not much left - take complex carbohydrates. It is better to eat a little, as there will be a snack ahead.

fast carbohydrates

Fast carbohydrates must be present in breakfast. These substances are rapidly absorbed into the blood (the process begins in the mouth) and dramatically increase the level of sugar. Such food will help to quickly move away from sleep and awaken the body. Fast carbohydrates are found in baked goods, chocolate, ice cream, juice, fruit, marmalade and honey.

Complex carbohydrates

Complex carbohydrates must be present in a bodybuilder's breakfast for long-term maintenance of the same blood sugar level. In order not to feel hungry for several hours, you should eat porridge for breakfast. Oatmeal is best suited, which is very useful for the stomach and intestines.

Squirrels

Protein

How many rumors were there: "Protein is a panacea for bodybuilders, muscles grow by leaps and bounds." All these headlines just became a good publicity stunt. But what is a protein? It's just protein. Protein is only included in the complex for building muscle mass, which involves exhausting workouts, healthy sleep and food. Proteins for mass are useless without the above factors.

How to take protein

This protein should also be taken according to the method. If you eat a daily dose of protein in one sitting, then no good will come of it. It should be taken throughout the day in moderate portions. Protein is included in sports nutrition. Reviews advise taking up to 2 grams of this substance per 1 kg of weight.

In the morning, to quickly get rid of the muscle-destroying hormone, you need to take a dose of fast whey protein, which will deliver the right amount of protein to the body.

If work or study does not allow you to eat 5-6 times a day, then taking the same fast protein will be mandatory for gaining muscle mass.

Do not forget about taking it before and after training, since it is at this time that the body needs additional strength.

Complex intake of protein different levels assimilation will constantly maintain the content of all necessary substances in the blood, which will certainly lead to a set of muscle mass.

A word about water

Often, when people talk about training and sports nutrition, protein, meat, and so on come up in their thoughts. In fact, no organism can function normally without water. Reception of protein, carbohydrates will not pump up muscles if there is not enough water. Latent dehydration is one of the main reasons for long muscle growth. A bodybuilder is required to take about 3.5 liters of water per day, since a large amount of fluid is lost during training, and sometimes it is not enough for the normal functioning of the body.

How to know if there is hidden dehydration in the body

The method is very simple: you need to drink three cups of water in a row, if after such an amount of water a person does not go to the toilet for an hour and a half, then this is a clear sign of latent dehydration.

Nutrition for gaining muscle mass (the menu should be based on the above recommendations) is very important. Only with proper nutrition, a bodybuilder will be able to achieve success in his business.

So, you have come to the realization that you are not completely satisfied with your body - here you need to pick up, this muscle group is lagging behind, or appearance leaves much to be desired, and it would be nice to increase the "meat".

Congratulations - this is already a good start! The goal is set, and the way out is a set of muscle mass.

But here's the problem - there is not much money. And I want a lot ... However, you should not immediately lose heart and doom yourself to be a pimple for all eternity. There will always be an interchangeable alternative, which will be discussed in this nutrition program.

The main components of mass gain:

Nutrition for a calorie surplus (that is, more calories should be received than consumed during the day). Preference should be given to complex carbohydrates (buckwheat is the head of everything!), Meat (beef, breast) and fish, dairy products (cottage cheese!), Bananas and vegetables.
Competently compiled training process. The number of repetitions should be 8-12 (read more). Also, do not forget about the periodization of loads (you can’t work all the time only to increase weight!). To do this, you can take a couple of personal training sessions (it is especially important if you are new to the gym and have not quite mastered the exercise technique - this will reduce the risk of injury, instead of the desired result).
Attention should be paid to nutrition before and after training (it is necessary to eat immediately after the training session)
Meals for the night - the best option there will be the use of cottage cheese, as it contains 50% of casein proteins, which will provide muscle nutrition for a longer time (that is, for the time while you will restore your strength)
Recovery and mode.
Water balance. Sufficient intake of water in the body will positively affect the recruitment of muscle mass.

If you are also an ectomorph, then you need to remember that:

Muscle mass can be gained slowly, so be patient. And food. A lot of food.
You should eat often, you should not allow feelings of hunger.
A specific training scheme (training time should not exceed 60 minutes, the number of repetitions is 6-8)
You should categorically refuse cardio loads (You don’t want to “drain” the necessary calories?)
And it is better not to be nervous, to avoid stressful situations as much as possible. Otherwise, there will be an increased production of the stress hormone - cortisol, and all efforts, roughly speaking, will be down the drain.

Now let's get to the specifics of nutrition. So, what products will make up the "basic" set in a crisis?

Buckwheat, pearl barley, rice, oatmeal, pasta
Chicken breast, thighs
Cottage cheese, milk, kefir, Russian cheese
Bananas
Broccoli, green beans (as a source of fiber)

As you can see, all products are available and inexpensive. Diet options will be discussed below.

Concerning sports nutrition, it is worth noting that this is not at all necessary. The same protein or gainer is used as a dietary supplement (!) To the main diet in case of a lack of any nutrients or calories. Therefore, it is not always necessary to spend on sports nutrition.

All anabolism and high-quality set!

It is impossible to gain a powerful and inflated body without a decent muscle mass, for the set of which you need a properly and competently composed diet. Muscle-building workouts are also important, but they are useless if there is no “material” for work.

Those who want to have good muscle mass should always start by building a carefully calibrated menu, which should fully coincide with the tasks and goals. This can be done with a clear understanding of the basics of building nutrition for mass gain and what kind of products should be included in such a diet.

Based on four main principles. They give a clear idea of what the menu of an athlete who wants to gain muscle should be.

Meal frequency

In order for muscle mass to grow, a person needs to eat. Together with products, a person receives energy and substances, thanks to which all vital metabolic processes are carried out, tissues receive material for development and increase.

A set of muscle mass occurs only when the three most important nutrients are present in the body - proteins, fats, carbohydrates. If they do not come with food at a certain time, the muscles simply stop growing, which, of course, is a serious problem for the athlete.

For an ordinary person who does not strive to become bigger, it is enough to eat three times a day. This routine is not suitable for a bodybuilder, since long pauses between meals create a nutrient deficiency. He needs to eat with breaks of no more than 3 hours, that is, adhere to five or six meals a day.

This mode allows the body not only to digest food more easily, but also to receive all the necessary nutrients for uninterrupted work on building muscle tissue.

Caloric content of food

The fundamental principle of building good muscle mass is that you must always clearly know how many calories are consumed per day. Otherwise, it will never be possible to achieve the intended goal.

Muscles grow only when the body receives calories. They don't all go to building fabrics. This process takes only a certain part. Therefore, the energy value of incoming food should always exceed the number of calories burned.

Harmony of proteins, fats and carbohydrates

A carefully calibrated ratio of nutrients allows you to accurately build a diet for mass gain:

Squirrels. Their number varies from 30 to 35%.
Fats. Should make up 10-20% of the diet, and preference should be given to walnut, sea fish, fish oil, fatty polyunsaturated acids.
Carbohydrates. They make up the bulk of the menu, ranging from 50 to 60%.

The presence of a "window" of 5-10% implies that the exact ratio of BJU should be determined and adjusted individually, depending on the characteristics of the organism and goals.

Water and its quantity

Gaining good muscle mass is impossible for those who do not pay attention to water - the presence of a sufficient amount of moisture in the body. The disadvantage is fraught with a lack of progress in the task assigned to the athlete. Optimal daily rate for those who build muscle, it is considered from two to four liters. The exact amount is determined by the weight of the athlete.

You should not drink while eating. This creates an obstacle to the natural process of digestion and absorption of nutrients, does not digestive system work one hundred percent. Water is best consumed in between meals.

Before the start of training

It is better not to eat before class, but at least two hours before it. Preference should be given to products that contain complex carbohydrates. They allow you to get a large boost of energy to ensure an efficient and effective workout.

You can eat a portion of pasta, cereals, as well as vegetables with fruits. A protein-carbohydrate mixture will not bring any harm. You can drink it about half an hour before your workout.

After completing training

You can not neglect eating after class. This time is most favorable for the assimilation of all the nutrients necessary for building muscle mass, while in the largest amount.

Immediately after class, it is permissible to either consume a portion of the gainer, or eat two bananas. A full meal should be in 40 minutes and consist mainly of proteins and slow carbohydrates.

What foods should be included in the menu for muscle growth?

Nutrition should consist not only of well-absorbed by the body, but also useful products containing essential nutrients. Carbohydrates are rich in cereals such as semolina, buckwheat, rice, as well as oatmeal and potatoes. A lot of fat contains mackerel, herring, tuna, salmon.

There is a clear gradation of products according to the high content of a particular nutrient:

Foods rich in carbohydrates

bread (black);
flakes;
noodles;
muesli;
cereals (oatmeal, rice, buckwheat, wheat, millet, corn);
pasta;
hazelnut;
walnuts;
mushrooms;
peanut;
potato;
apricot seeds.

Products containing protein

peas;
eggs;
walnuts;
beans;
boiled fish;
fat cottage cheese;
yogurt;
poultry meat;
Fried fish;
kefir;
milk;
caviar;
semolina;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

Foods high in fat

sardines;
anchovies;
salmon;
red meat;
melted butter;
butter;
sour cream;
chips;
cream;
salo;
walnuts;
crackers;
cake;
chocolate;
mayonnaise;
sausage;
bakery products;

Based on this information, making a diet is not difficult. The main thing is to keep the ratio of nutrients.

Building muscle mass: the main stages

In order for muscles to increase in mass, it is necessary to understand that this process takes place in a certain sequence. If you follow each step exactly, the result will not be long in coming:

Starting to train, you must immediately take vitamins, amino acids, trace elements.
Further, they introduce a variety of specialized food supplements into their usual diet, and supplement the main dishes with protein.
Then start drinking gainers. This must be done gradually. First, use a mixture with a small concentration of protein, and then increase it.
After three months, gainers are replaced with carbohydrates and proteins.
Having achieved that muscle mass has increased significantly, you should start using fat burners. They are accepted within a few weeks.

Tips from experienced bodybuilders to build muscle

Experienced bodybuilders have vast experience in how to build muscle. If we analyze what recommendations they give, then success in achieving the goal set for the athlete to gain good muscle mass is as follows:

Good appetite. You need to eat a lot, but not everything. A correctly and well-designed strategy for increasing muscle is that you need to eat much more than an athlete can spend during the day, including taking into account the fact that a certain amount of calories is spent on normal metabolism.
The best exercises. For training, it is recommended to choose only those that have proven themselves with positive side and bring real result - deadlift, squats, bench press, and curls with a barbell in hand.
Progress. It is not recommended to stay at the same weight for a long time, if it needs to be increased. You should always strive for the desired mass, training a lot and hard, eating right.
Be careful with lifting weights. In order not to get injured and not harm the body, you need to take only the weight that is really possible. Otherwise, you can fail for several months.
Full and good rest. Lack of recovery slows down the process of mass gain. The body should always be given a good rest, sleep is especially useful.
Do not chill, but work in training. You shouldn't give yourself a break. IN gym it takes a lot and hard work. Breaks between individual approaches should never exceed three minutes. This is quite enough to gain strength for the next set. Moving on to training, you need to be ready for a fruitful and productive lesson.

Summarizing

So, to build muscle mass, you should remember the following important points:

training only partly determines success;
a balanced diet is required;
you can not neglect your own health in pursuit of a goal;
recovery and rest are an integral part of the muscle building process;
never be lazy in training.

If these points are observed, then the result is guaranteed.

Content:

What diet to follow and how to choose foods when gaining muscle mass.

Muscle growth improves the appearance of a person, which is why nutrition for gaining muscle mass is becoming increasingly popular. Women, building up muscles, remain thin, but gain tone and elasticity. Men are getting stronger, bigger and more athletic.

Muscle cells (myocytes) are actively involved in metabolism, improve insulin control, help burn more calories. Mass training combined with proper nutrition protect against sarcopenia - the loss of myocytes with age. With a sedentary lifestyle, muscle fibers break down and are replaced by fat.

How do muscles respond to calories? How many do you need?

With a decrease in calories, there is a risk of losing muscle mass and slowing down metabolism. The study found that diets without training burned the same amount of fat and muscle. As a result, the percentage of body fat may even increase.

To gain 0.5 kg of muscle, 2800 calories are required mainly due to protein, but taking into account physical activity. Contractile proteins and fluid (sarcoplasm) in muscle fibers break up and rebuild every 7-15 days. Training changes protein metabolism, affects the type and amount of fiber produced. But really overloaded muscles are able to grow even during fasting, drawing energy from fat reserves. Good nutrition for mass increases the body's response to stress.

Principles of Nutrition for Muscle Growth

The formation of new muscle fibers is based on food high in protein, carbohydrates and calories. However, the menu for the set should not include sausages, fast food and sweets.

For example, Hollywood actors, in preparation for a role, build a diet on:

chicken
avocado;
spinach and tomatoes;
for breakfast - protein cocktail With almond milk and berries.

To gain dry mass, you need to understand that the body needs carbohydrates during the period of exercise. When hitting the gym in the morning, you should eat starchy foods before and after your workout, and then reduce their intake in the evening.

Nutrition with a low carbohydrate component and high level lean protein helps protect blood vessels with antioxidants, speeds up the rate of cell division, and reduces inflammation.

Glycogen is a form of carbohydrate storage in muscle fibers, the amount of this energy reserve affects anabolism. Thus, it is necessary to eat more carbohydrates than are burned during the day's activity and training.

The protein must be 30-40% diet:

muscles are made up of protein and water;
it promotes recovery after a hard workout;
daily consumption is from 100 to 300 g with a weight of 50-100 kg;
excess protein intake (from 3 g per kg of body weight) does not accelerate weight gain;
consumption of less than 1.5 g per kilogram of body slows down muscle growth.

Carbohydrates should be 40-60% from the calorie content of the diet:

to grow, you need to increase the weight of the shells in training, and carbohydrates are needed for energy;
if they are deficient, the body will burn the incoming protein or muscles, which will make it impossible to gain mass;
reducing their number in the menu causes lethargy, fatigue and reduces interest in training.

Fats should be 10-20% diet:

they are necessary for the production of hormones;
when using lean meat and dairy products, fats must be added using vegetable oils.

The starting ratio of BJU in the diet should be 40/20/40 (for ectomorphs, a greater bias towards carbohydrates is possible), while the energy value will be in the corridor of 2000-4000 kcal.

However, there is no perfect formula, and one has to use an adjustment found by experience:

in the absence of a set, we increase calorie content by 10% due to protein and carbohydrates;
when gaining fat, you need to reduce the proportion of carbohydrates to 30% and fats to 10%;
with a lack of energy, you can increase the amount of carbohydrates up to 60%, reducing the amount of proteins and fats.

It is necessary to constantly adjust the nutrition program for gaining muscle mass, choosing a “working” ratio.

Product selection

Foods for gaining muscle mass include not only proteins:

Lean beef, chicken fillet, veal. Cattle meat contains a lot of conjugated linoleic acid, which helps burn fat and build muscle.
Beet acts as a source of betaine, which improves liver function and joint regeneration, increases strength and endurance, increasing the level of nitric oxide.
Buckwheat refers to slow carbohydrates, increases the level of growth hormone, contributing to the set of clean mass.
refers to fruits that help maintain the acid-base balance in the body and ensure muscle growth.
Cottage cheese rich in casein, which nourishes the muscles during sleep (if taken in the evening) and helps to avoid severe hunger during fat burning.
Eggs stimulate muscle strength with the help of protein and yolk, cholesterol in which, contrary to popular belief, is not associated with atherosclerosis.
Milk combines whey and casein rich in glutamine. Whole milk (not store-bought) provides 70% more useful omega-3 acids.
millet groats contains up to 12 g of protein per 100 g, and also increases the level of insulin-like growth factor (igf-1), which is important for building strength, protects against toxins. Pearl barley has antibacterial properties, improves metabolism. Both cereals do not contain gluten, unlike oats.
Spinach is a source of glutamine for muscle growth.
apples and cherries with the help of polyphenols reduce muscle fatigue and krepatura.
homemade yogurt sugar-free contains up to 10 g of protein per 100 g and less carbohydrates, ideal for snacking.
Legumes(beans, chickpeas and lentils) contain vegetable protein, which replenishes amino acids.
germinated wheat includes zinc, iron, selenium, potassium and B vitamins, fiber, arginine and glutamine.

Diet when gaining muscle mass

Pledge of growth - meals every 2-3 hours. You need to plan up to six meals a day, balanced in composition. For example:

First: 2 boiled eggs + 6 egg whites, oatmeal (buckwheat) - 100 g of cereals, a spoonful of honey, a banana.
Second: boiled chicken fillet 150 g, 40 g low-fat cheese, cucumber and tomato, whole grain bread with peanut butter or a handful of nuts.
Third: durum wheat pasta (100 g), steamed cutlets (200 g), sauce based on tomatoes, garlic and herbs.
Fourth: stewed chicken fillet (150 g), lentils or beans (200 g), coleslaw with cucumber.
Fifth (post-workout): protein powder shake, half a liter of milk, 1-2 bananas.
Sixth: baked fish, green beans and beetroot salad with garlic and walnuts.

Such nutrition for weight gain for men will provide calories in the region of 3300 kcal due to 300 g of protein, 400 g of carbohydrates and 60 g of fat.

Is it possible to make mass collection more accessible?

Protein foods are more expensive than carbohydrate foods. The most affordable bodybuilding products are chicken, eggs and cottage cheese. For a day, you will need about 500 g of chicken breasts, 400 g of homemade cottage cheese with a fat content of less than 5%, 10 eggs, 50 g of low-fat cheese.
Cabbage remains the cheapest source of fiber.
Beetroot is a healthy starchy carbohydrate with a low raw glycemic index, organic acids and minerals.
Oatmeal is one of the cheapest sources of carbohydrates, it can be alternated with buckwheat and rice.
Nuts can be used as fats, linseed oil and raw seeds.
Bananas and apples with the addition of milk will become components of protein shakes.
You should not save on protein powders when choosing egg - it will cost no less than fresh eggs, and the benefits of them are much higher.

It is worth including a complex protein in the budget food for gaining muscle mass in order to get the missing protein norm.