Menu for gaining muscle mass

It is known that the effect of eating lasts 4 hours. At the same time, the increased level of amino acids lasts longer. Therefore, it is recommended to eat often.

Every 4-5 hours, the digestive system does not experience overload, but nutrients are constantly supplied to the blood - food nourishes muscle tissue best of all.

A five-time diet ensures optimal food intake throughout the day.

To do this, there are products that are simply useful to snack on to increase mass. These include: dried apricots, dates, figs, various nuts.

The menu should be high-calorie

Eat about 70% of high-calorie foods of the total mass so that the nutrients have time to be absorbed, but the digestive system is not overloaded.

Fruits and vegetables, of course, are useful, but when gaining mass, their norm in the menu should not exceed 30%. Vegetables contain a lot of fiber, which is not digested. This causes bowel contraction and high-calorie foods do not work.

The diet should be such that the amount of incoming energy is greater than the amount consumed. That's what high-calorie foods are for.

Minimum fat and fast carbohydrates

Do not get carried away with animals and various saturated fats.

Without restriction, you can only eat fatty fish: it is very useful.

Try to make sure that your diet contains vegetable fats as much as possible. For active muscle growth, you need to consume carbohydrates.

But from "fast" carbohydrates - sweets, pastries, cakes and other confectionery products should be abandoned. Bread and the like are not so dangerous. If you can not do without "fast" carbohydrates, consume them after sports.

Drinking regime

With strenuous exercise, the need to drink increases. Three liters of water per day is the average. Dehydration is the enemy! Always drink water when thirsty.

Same servings throughout the day

Make sure that the amount of food is the same for each meal. At the same time, before 16.00, eat 70% of food. At night, do not eat foods containing sugar and flour.

The best choice is foods rich in protein.

These include: lamb, cottage cheese, chicken breast, beef, cod, shrimp, squid, cheese, kefir, milk, buckwheat, beans, lentils.

Sample menu for 7 days

Monday

• Breakfast: 3 eggs in the form of an omelette, a sandwich with bread, sausage and cucumber, a medium tomato, a handful of walnuts. From drinks, weak tea or fruit compote
• Lunch: noodle soup, 100 gr. fried turkey with green peas, 2 bran bread, 1 pear. Drink green or black tea
• Snack: half a glass of Varenets / Ryazhenka and a handful of dried fruits
• Dinner: 150 gr. mashed potatoes and meat (fish) cutlet, 2 sandwiches with any cheese. Drink: unsweetened vegetable juice

Tuesday

• Breakfast: 100 gr. milk millet porridge, half a glass of Varenets (yogurt), 6 hazelnuts,
  tea
• Lunch: 250 gr. sourdough soup, 100 gr. various vegetables in batter, cucumber or bell pepper to choose from. You can drink tea, but berry jelly is better
• Afternoon snack: ryazhenka, 100 gr. fresh berries (strawberries), a glass of any fruit juice
• Dinner: cheese omelet with tomatoes and sausage (150 gr.), 100 gr. dry cookies. Drink: a glass of milk with 1-2 tablespoons of honey

Wednesday

• Breakfast: 3 hard-boiled eggs, 100 grams of salad with beans, corn and mayonnaise egg, raisins (30 gr.). Today it is better to choose herbal tea
• Lunch: 250 gr. borscht, 100 gr. vegetables with boiled beef, 100 gr. boiled beans, one or two tangerines. Drink: herbal tea or compote
• Afternoon snack: a glass of fermented baked milk, 50 gr. raisins
• Dinner: large sandwich with chicken, radish, tomato, feta cheese, ketchup and mayonnaise, chocolate bar. Drink: fruit juice

Thursday

• Breakfast: 150 gr. barley porridge on milk and honey with nuts and grated apple, bread and butter. From liquid: tea
• Lunch: 200 gr. vegetable hodgepodge on sauerkraut, 100 gr. pasta with garlic and cheese, spinach salad with potatoes and sour cream. Drink herbal tea
• Snack: egg, bread and butter, a handful of pine nuts, a glass of juice
• Dinner: 150 gr. fried sea bass (or other fish), vegetable or mashed potatoes, Greek salad (100 gr.). Traditional tea can be diluted with milk

Friday

• Breakfast: 100 gr. vegetable-mushroom hodgepodge, 100 gr. green bean and broccoli salad, 4 plums. Drink tea or compote
• Lunch: 250 gr. pea soup, smoked fish (ribs), 100 gr. boiled pork, tomato salad, poured with sour cream, 2 loaves. Drink kissel
• Snack: curd cheesecake, 1 banana or apple, 70 gr. regular cookies, fermented baked milk or yogurt
• Dinner: 150 gr. fried perch or tuna fillet, 100 gr. fried cabbage with mayonnaise, bread and butter. Drink: tomato juice

Saturday

• Breakfast: 100 gr. beef stewed with onions, 100 gr. pasta. Drink: cocoa
• Lunch: 250 gr. soup with cheese and croutons, 2 tomatoes with sour cream, 50 gr. cheese, 100 gr. fried tuna, lemon tea
• Afternoon snack: 250 gr. varenza, almonds or cashew nuts
• Dinner: 150 gr. boiled spaghetti or pasta (possible with gravy), 100 gr. fried chicken, bran bread. Here it is better to choose carrot or cabbage juice, cream

Sunday

• Breakfast: cottage cheese and raisin casserole with sour cream, bread with butter and cheese. Drink cocoa or tea
• Lunch: 250 gr. borscht, 100 gr. meatballs, 100 gr. spaghetti with sauce and cheese, 1 cucumber, 2 slices of bread. Weak tea
• Snack: pancakes with sour cream, 1 pear, orange juice, a handful of any nuts
• Dinner: 150 gr. turkeys, 100 gr. beans with tomato sauce, 40 gr. cheese, 2 slices of bread with bran. Drink cocoa or a glass of pineapple juice

The advantage of such a menu for gaining muscle mass is that it can be used for an unlimited time period. This diet does not provide complex ways to enter and exit them.

Healthy lifestyle

It is necessary to observe not only the diet, but also try to eat at the same time. The stomach works like a clock: it gets used to digesting foods at a certain time:

• Breakfast can be from 7 am to 9 am
• The best time for lunch is 13.00 hours
• Afternoon snack - at 17.00 hours
• You can have dinner at 20.00 hours

Eat in a calm environment: do not be nervous and do not rush.

A healthy 8-hour sleep and the rejection of all bad habits are also extremely necessary. All products must be fresh and of high quality. If you prefer to calculate protein requirements per day, add up protein supplements and protein in foods.

Various pre and post workout foods

The diet before training should include the following products: cereal cereals, fish food, flour and vegetables. After class, you can use supplements, cocktails. A hearty meal after physical exertion should be no earlier than an hour later.

After exercise, the body can easily absorb a large amount of food and replenish the lost energy. Introduce high-calorie foods to the menu gradually if you are afraid that they will overload the stomach.

About Supplements for Gaining Muscle Mass

Supplements are special substances that compensate for the lack of vitamins, trace elements and amino acids.

There are special additives: they are an attribute of the so-called sports nutrition. These include: creatine monohydrate, gainer, protein, forskolin, BCAAs and many others. Preparations are made in the form of powders, tablets and capsules. In most cases, supplements are a protein that is very useful for building muscle relief.

Supplements such as protein, mass gainer and creatine monohydrate are especially suitable for those with a lean to medium build.

• Protein is considered one of the most effective products in terms of price-quality ratio. You need to take it 3 to 5 times a day, one serving in between meals. Be aware that if your diet contains a large amount of protein, its digestibility will decrease. This can cause digestive problems. A single serving is about 20-30 grams
• Gainer allows you to replenish energy shortages after a workout. It can be put into business as breakfast, if there is no way to fully eat
• Creatine monohydrate is one of the most powerful supplements. Take it 2-3 grams once a day. The substance is stirred in sweet juice

Along the way, many supplements increase endurance and strength. If you suffer from chronic diseases, food allergies, metabolic disorders, it is advisable to consult a specialist before taking supplements.