What food for muscle building. How to eat to quickly gain muscle mass

04.11.202027.05.2017

05-10-2014

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Today there are a huge number of diets that are actively used by athletes involved in bodybuilding. However, most of them do not desired effect, since they are created by the athletes themselves. Everyone wants to invent their own miracle diet that will allow you to build muscle in a short time. And often they use specific products for this, or invent various dishes and cocktails that include a combination of incompatible products and are difficult to prepare.

All these experiments, as a rule, lead to nothing. There is either no result at all, or there is one, but at the same time health deteriorates very much, which very often becomes the reason for stopping training.

Naturally, in order for the muscles to become embossed, it is not enough just to pull the bar every day in the gym, you need a diet that will remove the fat layer that covers the muscles from the human eye. But is there such a diet that would allow you to remove the fat layer, while at the same time contributing to the build-up muscle mass?

Such a nutrition program exists and is called protein diet for muscles. Why is it superior to other nutrition programs and how does it allow you to build muscle mass? Let's try to figure it out.

From one name it is clear that the basis of the diet are foods rich in proteins. Even a novice athlete knows how protein “works” in the human body. Protein is an essential component for normal muscle development and growth. It is for this reason that at the beginning of their training they add to their diet.

But they are not so safe for the human body, which has been proven more than once by scientists from European countries. A protein diet for gaining muscle mass is based not only on the use of protein foods, but also on foods that contain carbohydrates and fats in small doses, which are simply necessary for the body to function properly.

Their complete absence can cause the development of many diseases, as well as disruption of systems and internal organs. Also, their absence can lead to a violation of carbohydrate metabolism and an excess of ketone bodies contained in the blood.

A protein diet for muscle growth also does not prohibit the use of high-calorie foods (of course, in moderation), since athletes simply need the energy that they will spend in gym, and their number directly depends on the intensity of the exercises.

Protein is digested very slowly by the body, which “makes” it spend a lot of energy on it. That is why fat burning occurs. After that, most of the proteins are distributed by the body in different directions, and most of them go directly to the muscles, due to which there is an increase in muscle mass.

Protein diet for muscle building aims to achieve desired results without compromising health. You can stick to such a diet for a long time, as it includes carbohydrates and fats.

Just to dry fat layer and designate the muscle relief, you need six meals a day, which will include a large number of proteins and the average amount of carbohydrates and fats. At the same time, the portion size should be small and sufficient to remove the feeling of hunger.

If you need to significantly increase muscle mass, the portion should increase, but within reasonable limits. At the same time, only protein products should increase in quantity, and not carbohydrate ones.

At the same time, it is necessary to consume a lot of liquid, since it is especially necessary for athletes. The amount of liquid should not be less than 2.5 liters per day. It should be only water, you can replace it with non-carbonated mineral water. Sweet drinks (juices, carbonated water, compotes, fruit drinks) and drinks that contain caffeine (black and green tea, coffee, cocoa) are excluded.

As for products that contain carbohydrates and fats, they should fill the athlete's diet by 30%. That is, 70% of the diet should be protein foods, and 30% food with carbohydrates and fats.

You can learn more about protein diet for muscles from the following video:

Protein diet for muscle gain: allowed foods

Understanding the principle of the protein diet for building muscle mass, you can make your own menu for every day. However, you should know what foods should be included in the diet while following such a nutrition program.

So, the main foods that should fill the diet by 70% are:

skim cheese;
boiled egg whites;
raw eggs;
boiled or steamed poultry meat (chicken or turkey), while it is necessary to use only the brisket without the skin;
squid meat;
sea fish low-fat;
legumes;
nuts.

In the evening hours, these products should fill 100% of the portion. In the morning and afternoon, 30% of the food consumed are carbohydrates and fats, which are part of the following products:

kefir;
natural yogurt;
oatmeal and buckwheat porridge cooked only on water without the addition of butter, salt and sugar;
vegetables and fruits, with the exception of grapes, bananas, pears and potatoes. It is allowed to use carrots, cabbage of various varieties, cucumbers, tomatoes, bell peppers, plums, apricots, citrus fruits and green varieties of apples.

It is from these products that the daily menu of a person who wants to increase muscle should consist.

Cooking rules

Rule number 1: no frying! Steam or water only. Sometimes it is allowed to bake vegetables and fruits in foil.

Rule number 2: do not add salt and sugar!

Rule number 3: allowed per day to use 2 tbsp. l. olive oil for salad dressing! But it is best to use natural yogurt for these purposes.

The food intake system for weight loss is much different from the nutrition system for gaining muscle mass, even though in both the first and second cases the basis is a protein diet.

For athletes who want to build muscle quickly, it should be remembered that they should consume at least 2,800 kcal per day. Of course, that approaching this figure should be gradual, so as not to harm health. For this, it is necessary to add 300 kcal to the existing indicator daily, until this indicator reaches the desired values.

The first 70% of food intake (breakfast, lunch, lunch and afternoon tea) should be in the first half of the day, that is, before 16:00. Next, you need to adhere to the following scheme:

1 - 2 hours before class, you need to eat one egg white and 1 small portion of boiled cereals (rice, buckwheat or oatmeal);
immediately you need to drink a cocktail that will contain a large amount of proteins and carbohydrates;
2 - 3 hours after training, dinner should take place, which will consist exclusively of protein foods.

It is worth remembering that a protein diet for muscle building should not become a way of life. This diet, like any other, still leaves an "imprint" on the body. Therefore, it is not recommended to stick to it for more than 1 month.

There is no special "input" and "exit" in this diet. But to maintain the results, you still need to follow a few rules:

after the completion of the diet, bakery and pasta should be gradually introduced into the diet;
you can add forbidden fruits and vegetables to the diet only after 4 to 7 days;
2-3 weeks after the end of the diet, you can start using it in large quantities fried foods and confectionery.

Stick to all the rules, and you will notice how your muscles will grow by leaps and bounds! Good luck in your endeavors!

Coach Nutritionist, Sports Nutritionist, Honored Author of Evehealth

14-12-2014

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Modern principles of building muscle mass do not require specific foods, complex culinary recipes and fundamentally strict framework for the diet of the day, both for men and women. The simpler the system of losing weight and building muscle, the more effective and useful it is.

Before you start using it, you must always consult with a specialist, and what to do next, we will tell you about everything.

The Muscle Diet can be used for any length of time
It does not have a specific "input" and ""
However, it is necessary to reduce and increase the calorie content of foods gradually so as not to cause an upset. digestive system
Meals should be frequent, at least 5-6 times, as well as in small portions. Thus, nutrients will be absorbed into the blood gradually, and form fat layers, which are so necessary for building muscle mass.
Most of the foods consumed must be high in calories, otherwise the absorption of nutrients will deteriorate. Vegetables and fruits should be in the diet no more than 30%, because excess fiber will not allow the production of a large amount of natural substances for the formation of the figure press
Watch out for empty carbs and fats. This means that in the diet it is necessary to exclude bakery, flour, confectionery, fried, smoked, fatty, canned products, because with excessive consumption of carbohydrates, the hormone insulin is formed, which increases subcutaneous fat rather than muscle growth
Regular plentiful drink, not less than 3 liters. per day. Avoid dehydration and exhaustion of the body. In addition to water, compotes, drinks without sugar and sweeteners can be introduced into the diet.
Before training, be sure to eat cereals and vegetable salads, which will provide the brain and muscles with energy for the whole day.
- the most voluminous meal, because it is at this time that carbohydrate-protein fiber opens, nutrients are adsorbed, which go to muscle recovery.

The daily norm of proteins is 25%, fats - 10%, carbohydrates - 65%.

Everyone can make a special table for himself and note every day how many calories were used during the preparation of the diet.

Many bodybuilders are wary of many foods in their daily diet, so a complete list of those that can be introduced into the daily diet and those that slow down the growth of the muscle system should be made.

Lean poultry, preferably chicken, is easily digestible and contains no fat
Various types of fish, can be fatty and seafood
Sour-milk products of low fat content, these are kefir, yogurt, milk, cheese, cottage cheese ...
Boiled eggs, daily allowance - up to 6 pcs.
Legumes - the main source of protein (peas, beans, beans)
Nuts are vitamins and useful microelements.

Be sure to control the rate of priming these products in your daily diet, the correct dosage and percentage of protein saturation will help you build muscle mass more efficiently.

Carbohydrate constituents

Cereal products:
- oatmeal, wheat, millet, rice, buckwheat porridge, to maintain energy throughout the day
- noodles and pasta made from durum wheat
- black bread
- muesli and cereal, to diversify a meager diet
Mushrooms and vegetables, everyone will like potatoes in its various manifestations. Only not fried, without adding oil and salt.
Greens and fruits of various types and varieties. They contain many vitamins and minerals.
The source of fat is fish and seafood, you can add a little vegetable oil to the dishes.

Vladislav, at the age of 34, tried on himself the effect of a protein diet to gain muscle mass, the results were stunning. In just 4 weeks, he was able to achieve high performance, the figure became toned and inflated.

Today he will reveal to us the secrets of the menu of the protein food system for the week.

Breakfast. A serving of oatmeal with low fat milk.

Lunch. Low-fat cottage cheese.

Dinner. Boiled chicken or fish - 200 g, without seasonings and salt.

afternoon tea. Low-fat cheese, 2 eggs, nuts.

Dinner. 150 g of cottage cheese.

Before going to bed, a glass of low-fat yogurt.

You can dilute the diet with vegetable salads, a variety of meat and fish dishes, the main number of calories should not exceed 1200 Kcal.

Necessarily sport exercises, workout, physical exercise, running and swimming.

People with different metabolisms and physiques should have different nutrition plans.

When you can eat more food, respectively, you should increase the daily portions of protein, carbohydrates and fats. After all, building muscle mass will require more energy and effort. And also vice versa. It is important not to fill the stomach to capacity, do not overeat. Use calories in favor of muscle recovery.

Danilo, 24 years old.

“I always tried to be in front of all the boys and girls, so when I was drafted into the army, I decided to change my body. Long trips to the gym only exhausted me, but did not bring results. After all, for me the goal was not to lose weight, but to build muscle mass. And then I met a man on the way, the coach of the bodybuilding team, who told me about the miraculous protein diet, and I started to implement it.

A special table for calculating calories hung on my refrigerator, I strictly regulated the amount of proteins, fats and carbohydrates. In three weeks, I achieved such amazing results that I could not get even for a third in a year in the gym. After I was drafted into the army, and especially control diet food was impossible. But, I'll tell you honestly, the elasticity of the muscles has not disappeared, now it remains to carry out a preventive stage on a protein diet in order to effectively consolidate the final result.

I advise everyone not to be lazy, but always keep your body in beauty and order! Women love it very much!

Novice bodybuilder Stepan, 20 years old.

“The specialists calculated the calories for us and painted the menu, so there were no difficulties at this stage. Next, it was necessary to strictly adhere to the specified menu and daily allowance which was already more troublesome. But since you entered the school of beginner bodybuilders, hold on and show high willpower. Many of us deviated from the rules of nutrition, violated the training regime and were tacitly punished for this - there was no result.

I did not give up, endured, tried, and two months after strict diet was able to show off in front of all his well-deserved body shapes. Yes, in addition to the diet, it was necessary to perform special exercises to strengthen the abdominal press, muscles of the arms, legs, buttocks, etc. All tasks were signed in diaries, and everyone recorded their achievements at the end of the day.

Today I moved to another group, I perform in the arena and have several high awards. The sports protein diet gave me hope, career growth, financial well-being and a strong family. I step forward and do not stop at the slightest difficulty, which I sincerely wish you too.

The essence of the protein diet for muscle gain

Today there are a huge number of diets that are actively used by athletes involved in bodybuilding. However, most of them do not lead to the desired effect, since they are created by the athletes themselves. Everyone wants to invent their own miracle diet that will allow you to build muscle in a short time. And often they use specific products for this, or invent various dishes and cocktails that include a combination of incompatible products and are difficult to prepare.

Such a nutrition program exists and it is called a protein diet for muscles. Why is it superior to other nutrition programs and how does it allow you to build muscle mass? Let's try to figure it out.

Protein diet for muscles: how it works

From one name it is clear that the basis of the diet are foods rich in proteins. Even a novice athlete knows how protein “works” in the human body. Protein is an essential component for normal muscle development and growth. It is for this reason that they add protein shakes to their diet at the beginning of their workouts.

Their complete absence can cause the development of many diseases, as well as disruption of the systems and internal organs. Also, their absence can lead to a violation of carbohydrate metabolism and an excess of ketone bodies contained in the blood.

A protein diet for muscle growth also does not prohibit the use of high-calorie foods (of course, in moderation), since athletes simply need the energy that they will spend in the gym, and their amount directly depends on the intensity of the exercises.

Main principles

1. Five to six meals a day in small portions

To build muscle mass, you need to eat very often: the optimal number of meals is five to six times a day. If this rule is followed, the digestive system is not overloaded, and small portions of various nutrients are continuously supplied to the blood, which will enrich your muscles throughout the day. If you eat the same amount of food in three meals, then the absorbed nutrients will enter the body in excess, so they will be deposited in the form of fatty layers, from where it is almost impossible to extract them while building muscle.

2 .high calorie food

Approximately 70% of the food consumed should be high-calorie, otherwise there will be an overload of the digestive system, as well as the absorption of nutrients by the body will deteriorate. We do not deny the usefulness of vegetables and fruits, however, when using a diet for muscle growth, their mass fraction should not be more than 30%. The fiber contained in them in large quantities is not digested and speeds up the work of the intestines, so more than half of the high-calorie food eaten simply will not have time to be digested.

3 .Low content of fast carbohydrates and fats

Limit your intake of foods rich in animal saturated fats (sausages, butter, margarine, lard, fatty meat, etc.). For energy production and muscle growth, the body primarily uses carbohydrates (with a lack of carbohydrates - fats), therefore, with an excess of nutrients, some of the fat will be deposited in fat cells (adipocytes).

Avoid fast carbohydrates, the most dangerous of which are sweets (sweet fruits, confectionery, etc.). Bakery products are less dangerous. Fast carbohydrates are absorbed very quickly from the digestive tract, which dramatically increases the level of sugar in a person’s blood, in response to this, the body begins to convert glucose into fat.

You can consume fast carbohydrates after training, when the organs and muscles can quickly utilize glucose, in addition, this increases the level of the anabolic hormone insulin, and this is very important when increasing muscle mass.

4 .Regular drinking

With constant training aimed at building muscle, many metabolic reactions are intensified, which creates the need for a large intake of water. The Muscle Diet calls for at least three liters of water per day (including water found in food). Avoid the development of dehydration (dehydration), always drink at the slightest appearance of thirst.

5. Proper Portion Distribution

In order to gain muscle mass, the amount of food consumed should be approximately the same, but in the morning (before 16:00) you need to eat about 70% of all food eaten per day.

In no case do not eat fatty or sweet at night. Before going to bed, food should be rich in protein and easily digestible; fish, eggs, salads, poultry, vegetables, dairy products are perfect for this.

Pre-workout nutrition

The diet provides for mandatory meals before training (two hours before the start). Foods that contain slow carbohydrates are excellent for this: vegetables, flour, cereals, etc. Carbohydrates before training are necessary to provide the brain and muscles with energy.

Nutrition after training

The most voluminous meal should be about half an hour after training, or if you consume carbohydrate-protein shakes immediately after training, then the meal should be about an hour and a half after training. Include in it foods rich in slow carbohydrates and proteins, you can even use a small amount of fast carbohydrates. After training, the so-called carbohydrate-protein fiber opens, during this time the body is able to absorb a large amount of food, while the absorbed nutrients go to replenish energy and restore muscles.

Correct proportions of carbohydrates, fats and proteins

It must be remembered that there is no universal ratio that could suit everyone. Therefore, the main task of people who want to gain muscle mass is to find their own, which will be effective only for you. Here are average numbers that are suitable for most people, this is where you need to start, while you can experiment. Interestingly, the ratio of carbohydrates, fats and proteins in the muscle diet is not much different from the same ratio in other diets, and this is not surprising, since this is the ratio that works best for both the athlete and the average person.

Who is the muscle building diet for?

This publication has been prepared by the experts at SportsWiki based on current dietary and bodybuilding data and a wealth of successful experience in practice. Before you, it’s more likely not even a description of some special circuit, but a compilation effective principles nutrition of a bodybuilder, regardless of the level of his professionalism and the state of muscle mass, which will allow you to understand the features of nutrition and create your own diet, with which you can improve your health and achieve maximum results in bodybuilding.

The diet described in this article can be followed for an unlimited period of time, does not have certain features of "input" and "exit" from it. Remember that you need to gradually increase and decrease the amount of food consumed (calorie content and volume), otherwise metabolic disorders and digestive disorders are possible. The body needs time to adapt to new dietary habits.

Exercise while dieting

A diet for gaining muscle mass for girls must certainly be accompanied the right workouts. At the same time, do not be afraid that your muscles will become masculine: without special injections, this does not threaten you. It’s just that the hormone testosterone is responsible for this very muscle growth, which women have a meager amount. That is why sports load will only slightly correct the muscles, and will not grow them.

Training principles:

give each muscle group at least 48 hours of rest;
workouts do not have to be long - an hour is enough;
do not be afraid of heavy weights - let the muscles feel the load;
do 6-10 reps and 3-5 sets;
the first approach should be the most intense (10 repetitions), for the last it is enough to leave 6 repetitions;
increase the load (weight) with each approach;
change the training plan every 1-1.5 months.

Sports and vitamin supplements

Any protein diet should include special additives. The fact is that when gaining weight, it is not recommended to eat a lot of vegetables and fruits, since fiber interferes with protein absorption. The need for vitamins in the body during training only grows. That is why you can and should choose the right vitamin complex.

In addition, some sports supplements designed specifically for weight gain. At the same time, all the ingredients in them are natural and "clean", without impurities and ballast, which can turn into fat. Some foods need to be eaten immediately after class, others - half an hour before it. Consult with a trainer.

Protein diet menu for gaining muscle mass

This diet for muscle mass is designed for a week. If necessary, you can extend it.

Important: the number of products is not specifically indicated here, since an individual approach is important in each case (remember the calculation of calories).

The first day

For breakfast, cook a cup of rice and chicken breast. Spice it all up with tofu and drink it down pineapple juice. The second breakfast will consist of an orange and 20 g of walnuts. For lunch, stew beans with carrots, garlic and onions, boil chicken wings and add a fresh tomato. In the afternoon, eat yogurt and an apple. For dinner, any fish and salad will do.

Second day

For breakfast, have soft-boiled eggs, milk-based oatmeal, fresh yogurt, and apple juice. Kiwi is enough for a second breakfast. For lunch, take corn porridge with fish and salad. In the afternoon, drink kefir with cottage cheese and any berries. For dinner, have a turkey with a salad.

Day three

For breakfast, boil pasta with turkey and wash it all down with grapefruit juice. For a second breakfast, rub a banana with cottage cheese. Let lunch consist of buckwheat with beef chops, canned peas, tomato and kefir. For an afternoon snack, a protein shake and berries are enough. For dinner, take a cottage cheese casserole, salad and tofu.

Day four

For breakfast, eat beef liver with unsweetened oatmeal and a salad of tomatoes, celery, and cucumbers. For a second breakfast, mix 30 g dried apricots and 30 g cashews. For dinner, stew meat with pumpkin and boil rice. Drink orange juice. In the afternoon, crunch apples with protein bread. During dinner, fish with seaweed will go well.

Day five

For breakfast - an omelet with buckwheat and orange juice. For the second breakfast - sweet corn with cottage cheese. For lunch - tender turkey with pea soup and Greek salad. Any citrus fruits are suitable for an afternoon snack. Finally, for dinner - a fresh salad with boiled chicken breast.

Day six

For breakfast, steam beef cutlets and boil barley porridge. Drink a glass of grapefruit juice. Let the second breakfast consist of a mashed banana with cottage cheese. For lunch, eat a chicken leg with salad and buckwheat. For an afternoon snack, take kiwi and yogurt. In the evening, enjoy steamed fish and salad.

Day seven

The protein diet on the last day should start with oatmeal, lentil pate and salad. Let the second breakfast consist of 30 g of hazelnuts and one orange. For lunch, eat boiled beef with wheat porridge and canned peas. In the afternoon, drink kefir and gnaw on an apple. For dinner, you can cook chicken wings and any healthy salad.

Key points of a diet for gaining muscle mass

A protein diet for building muscle mass is aimed at achieving the desired results, while not compromising health. You can stick to such a diet for a long time, as it includes carbohydrates and fats.

In order to simply “dry” the fat layer and designate the muscle relief, you need six meals a day, which will include a large amount of protein and an average amount of carbohydrates and fats. At the same time, the portion size should be small and sufficient to remove the feeling of hunger.

As for products that contain carbohydrates and fats, they should fill the athlete's diet by 30%. That is, 70% of the diet should be protein foods, and 30% food with carbohydrates and fats.

Contraindications

Diet for muscle mass is not suitable for problems with the gastrointestinal tract, bladder, liver or kidneys. If there are any deviations in the state of health before the start protein nutrition be sure to consult your doctor.

Eat rationally and high in calories, be sure to combine a diet with harmonious loads and sufficient rest, and soon your figure will take on beautiful feminine forms!

For those who want to build muscle mass, it will be useful to know which foods can help with this.

Amino acids and proteins are the building blocks of muscle, so it's important that your diet contains adequate amounts of these compounds. But the menu should also include foods with various vitamins, carbohydrates and healthy fats. They are necessary for the proper metabolism and functioning of all organs and systems.

Nuts are a key staple for anyone who dreams of steel biceps and abs. It is a rich source vegetable proteins, polyunsaturated fatty acids, selenium, copper and zinc, magnesium, folic acid, fiber and antioxidants.

In addition, peanuts, cashews, walnuts and almonds increase testosterone levels in the body. At the same time, they are healthier and safer than sports supplements.

Whole grains for whole nature

Grains are rich in complex carbohydrates that provide energy for long workouts. Whole grains contain, in addition to carbohydrates, all kinds of vitamins, dietary fiber, essential fatty acids and minerals.

Be sure to include oatmeal, barley, and brown rice in your diet.

Almost magical flaxseed

Small, oval-shaped flax seeds are considered one of the best plant sources of omega-3 fatty acids that are needed. muscle tissues For proper growth and development. They are also rich in fiber and special compounds with high antioxidant activity - lignans, which provide health and longevity.

Flaxseed is added to cereals, muesli and lactic acid products, and in the ground state - to fruit and vegetable cocktails. You can also cook yourself a healthy flaxseed porridge for breakfast, but not everyone likes it because of the specific consistency: the seeds secrete a lot of mucus.

Chicken eggs "with a secret"

Among sports fans, chicken eggs are very popular, because it is a wonderful source of protein with a complex of essential amino acids.

But few people know that this trivial product can become even better. Some farmers add flaxseed and vitamin E to the feed of laying hens. The content of fatty acids in eggs is increased by 6 times, and vitamin E - by 8 times.

A couple of these testicles for breakfast won't hurt.

Fish oil instead of "rejuvenating" apples

The building blocks for your muscles can also be supplied by good old fish oil. This product, familiar to everyone with kindergarten, not only promotes an increase in muscle mass, but also prevents muscle weakness in older people.

For noticeable results, take fish oil should be regular.

Beans are the secret of bodybuilders

Legumes are good source soluble fiber, an important component of the diet of athletes and bodybuilders, are rich in protein and carbohydrates.

Love stewed beans and lentils. Regular consumption of these foods helps keep blood sugar and energy levels stable.

Vegetables from the onion family for a chiseled body

Garlic, onion and green - all these vegetables belong to the onion family (alliums). To increase muscle mass, you need to eat them raw.

Vegetables contain sulfur compounds and the flavonoid quercetin, which are important for the normal functioning of the musculoskeletal system.

Another nice bonus: the inclusion of onions and garlic in the diet will protect against unexpected flu and will not allow you to miss the next workout.

Mollusks help us build and live

In the wings of these marine inhabitants, real treasures are hidden in the form of minerals and vitamins, including those intended for building muscles.

And oysters are generous in protein, iron, copper, selenium and B vitamins (vitamin B12 is especially important for us).

A nice bonus for shellfish lovers: they have aphrodisiac properties, that is, they increase male power.

Yogurt for the inexhaustible athletes

Most people associate yogurt with fragile women who prefer healthy but poor nutrition in order to keep their figure.

Men need this product too. It normalizes digestion, speeds up metabolism and promotes the vital activity of beneficial bacteria in the intestines. The question is, what is the connection with muscle building? It's simple: good digestion and high-speed metabolism provide a high degree of absorption of nutrients.

For sports diet choose low-fat fruit yogurt without sweeteners.

Salmon and company

Salmon also contributes to a set of muscle mass. This fish is rich in amino acids and omega-3 acids used by the body to build cell membranes. For athletes, it is extremely important to eat a diet with a high percentage of fatty acids, because this helps to recover faster after exhausting workouts.

salmon and other sea fish can also be used for weight loss. Moreover, when right approach You will lose not muscle mass, but adipose tissue.

For many of us, gaining muscle mass conjures up images of countless hours in the gym, but diet doesn't come to mind. Your body needs calories and nutritional support to meet the demands of growing muscle mass and adapt to various types activity. Before making drastic changes in your lifestyle, consult your doctor, personal trainer and a nutritionist.

Steps

What to eat

Eat enough protein. Rule of thumb - you need to consume protein in grams in 1-1.5 times more weight your body. For example, if you weigh 70 kg, you need to eat 70 to 105 grams of protein per day if you want to gradually build muscle. If you have overweight, replace your ideal weight body and calculate in grams. Proteins that are great for building muscle include:

red meat - beef, pork, lamb, venison and so on;
fish - tuna, salmon, swordfish, perch, trout, mackerel and so on;
poultry - chicken breasts, turkeys, ducks, and so on;
eggs, especially egg whites; the yolk contains a lot of cholesterol, but one or two a day are not harmful to health;
dairy products - milk, cheese, cottage cheese, yogurt and so on.

Learn the difference between complete and incomplete proteins. In order to build muscle, you need to consume complete proteins found in eggs, meat, fish, cheese, milk, and most other animal products. Basic rule: if the protein is of animal origin, it is considered complete. If you're a vegetarian, don't worry - there are plenty of non-animal complete proteins. Complete vegetarian proteins include:
- soy;
- quinoa;
- buckwheat;
- hemp seeds;
- beans or legumes with rice.
Eat high PDCAAS foods ( protein digestibility-corrected amino acid score- amino acid coefficient of digestibility of proteins). It is a measure of how well different proteins are absorbed by the body, based on the solubility of amino acids in the protein. Think of PDCAAS as a protein quality classification, where 1 is the highest score and 0 is the lowest. Here is a breakdown of the most commonly found proteins by their rounded PDCAA values:
- 1.00: egg white, whey, casein, soy protein;
- 0.9: beef, soybeans;
- 0.7: chickpeas, fruits, black beans, vegetables, other legumes;
- 0.5: cereals and their derivatives, peanuts;
- 0.4: whole grains.
Include carbohydrates in your diet. It is important that your body is getting enough carbohydrates so that it can use the glycogen (energy) stores in the muscles while you are building muscle. If you don't consume the right amount of carbohydrates, your body will not have enough energy and will start using muscle instead! To build muscle, your diet should consist of approximately 40%-60% carbohydrates, or about 1,500 calories per day.

Eat healthy fats. Not all fats are the same. In fact, there are reasons to believe that healthy fats useful for building muscle. You need to get 20% to 35% of your calories from fat. Eat monounsaturated and polyunsaturated fats. They are "good" fats and include:
- olive, peanut, sunflower, rapeseed and avocado oils;
- fish;
- nuts;
- flaxseed and pumpkin seeds;
- soy products such as tofu or soy milk.
- ice cream, candy, and packaged snacks;
- high-fat meat;
- lard, margarine and processed vegetable fats;
- fried food.
Eat plenty of fiber. Remember, it's important to include green vegetables in your diet, such as spinach or broccoli, to make sure you're getting enough vitamins. In addition, green leafy vegetables contain a lot of fiber, which contributes to a better cleansing of the body.
Watch your salt intake. Yes, excessive salt intake can lead to hypertension, but when you sweat, you lose a huge amount of sodium. In addition, sodium (a key electrolyte) helps muscles contract, which is why it is found in many sports drinks.

How to eat
1. Eat when you are hungry. It is obvious? Many bodybuilders are under the delusion that muscle-building diets have to be more complex than they actually are. Eating what you like, within the parameters outlined in the previous section, is the key to consistent muscle building. If you do not regularly eat what you like, it will be more difficult for you to follow the diet. Here diet example which will give you a better idea of what to eat during the day:
  - breakfast: protein omelet with turkey; whole grain toast; banana;
  - snack: mixed nuts, apple;
  - lunch: tuna salad with olive oil, onions and capers; fried cabbage;
  - pre-workout snack: cottage cheese with blueberries;
  - snack after workout: protein cocktail; fried spinach;
  - dinner: chicken breast in orange and soy sauce with quinoa; stew of carrots, onions, peas and peppers.
2. Create a calorie surplus. For many bodybuilders, it's important to combine an increase in protein with an increase in calories so that hard work in the gym doesn't go in vain. You need to stock up on enough energy to burn it off to build muscle, but don't eat too many calories so you don't store fat.
  - Your calorie count should include the number of calories you need to consume on average per day relative to your average energy output to maintain your current body weight. For most people with a healthy body weight, this value is around 2,000 calories.
  - Men need about 250 extra calories a day (2250 in total), while women need about 150. extra calories per day (a total of 2125). During this week, thanks to muscle building exercises and proper nutrition, this increase in calories should translate into approximately 0.11-0.22 kg of muscle mass.
3. Be sure to have breakfast. Breakfast is arguably the most important meal of the day, apart from post-workout meals. A breakfast of protein, complex carbohydrates, and fiber will jump-start your metabolism. In addition, this way your body will not absorb energy from the muscles. Remember the saying: "Breakfast like a king, dine like a prince, and dine like a beggar." You are not on a diet to lose weight, your task is to build muscle, so you do not need to starve.
  - Add protein to your breakfast. Omelettes, shakes (or smoothies) and cottage cheese are great sources of protein.
  - Eat complex carbohydrates for breakfast. While simple carbohydrates carbs like sugar and donuts break down easily and cause a spike in blood sugar levels, complex carbohydrates (oatmeal, bran, beans, whole grains) break down over a long period of time and do not cause a blood sugar spike.
4. Eat less and more often. Eat at regular intervals - then you will not be so hungry that you overeat. If you act consistently, the feeling of hunger will appear at a certain time.
  - Try to eat breakfast, lunch, dinner, post workout, before bed (at least an hour before bed) and add two snacks in between. Snacks can include everything from nuts and seeds to vegetables or fruits.
  - If you are trying to build muscle And lose weight, skip meals before bed. Eating right before bed will cause the body to convert any undigested food into fat instead of energy or muscle. Just before bed and during it, the metabolism slows down significantly.
5. Drink plenty of water throughout the day. Dehydration can lead to poor muscle recovery, so make sure you drink plenty of water throughout the day. Drink water during your workout. The recommended amount of water for men per day is about 3 liters and 2.2 liters for women.
  - Purchase a water filter to filter your tap water. Buying a water filter is economical way transforming tap water into healthy, tasty water.
  - Don't wait until you're thirsty to drink. Regularly supply your body with water and do not bring it to dehydration (remember the moments when you greedily swallowed water - this state should be avoided); this is especially important during training.
Safe Use of Food Supplements
1. Decide if nutritional supplements are right for you. Natural protein and bodybuilding supplements are an easy way to get more protein. Common are whey and soy proteins.
  - For starters, consume whey before and after training. Dry whey is the simplest, safest and most effective way start using nutritional supplements to build muscle. Dry whey is readily available in large quantities and is easy to use. You can take it in the form of shakes, often available in a wide variety of flavors, and drink it before and after your workouts.
  - Be guided by the amount of protein needed for your body per day. Read the nutritional supplement instructions and adjust the formula accordingly.
2. Consider taking creatine. Creatine helps increase lean muscle mass and regenerate muscles when they are depleted. However, this is just food supplement, which does not necessarily contribute to the growth of muscle mass. Up to 10 grams of creatine, 3-5 grams before and after workouts, can help increase adenosine triphosphate (ATP) production, which will improve endurance during workouts and thus make it easier to build muscle.
- Balance your workouts. If intensively performed aerobic exercise of any kind and not sticking to a high protein diet, you will begin to consistently lose strength and muscle mass. Many athletes, such as wrestlers, have experienced declines in strength and endurance during the season because they were not familiar with this fact.
- Instead of eating all your protein or carbs in one meal, the best solution is to distribute them throughout the day. Five or more small meals - the best option. If you eat all the protein in one meal, your body simply will not have the opportunity to use it completely. It's about saving high level protein in your blood so that your muscles can be gradually rebuilt throughout the day and even when you sleep.
Warnings
- As hard as it is to build muscle, taking steroids is not an option. Steroids are very harmful to the body and cause side effects.
- Be sure to drink plenty of water. 3.5 liters per day will be enough. Given the training, this is not as much as it seems.