Nutrition for muscle gain for men and women

They also noted that for muscle growth, it is necessary to eat properly and in a balanced way. In this review, we will look at the most important aspects proper nutrition for gaining muscle mass, as well as some of the best brands of protein manufacturers.

You must remember that when for weight gain you need to consume more protein. Taking into account this postulate, our universal diet program for men and girls will be compiled.

• Increase your calorie intake.

Your diet should consist of 80% high-calorie foods and 20% fruits and vegetables. Consume chicken breasts, turkey meat, eggs, tuna, salmon, cheeses, low-fat cottage cheese, juices, fruits and vegetables. Reduce consumption of bakery products, pasta.

• Distribute food throughout the day

Choose a diet that is comfortable for you. The main postulates are to support the number of calories that your body needs during enhanced training. A person weighing 75 kg needs approximately 3000-3200 calories per day.

• Eat 5-6 times a day

A solid 3 meals a day will not allow you to provide an influx of strength throughout the day, so pay attention to maintaining the body with protein and carbohydrates until lunchtime and until 16-17 hours, or before an evening workout. Consume food 5-7 times a day, but in smaller volumes, distributing the required calories evenly over all phases of eating.

• Include protein shakes and amino acid capsules in your diet

Protein shakes will allow you to replenish the balance of proteins as efficiently as possible. Drink 1 cocktail with meals at the rate of daily protein requirement of 1.3 grams per 1 kg of your weight or for athletes 2-4 grams per body weight.

• Take vitamins

Don't forget to replenish your body with vitamins . Take multivitamins.

We have given the main list of vitamins necessary for muscle growth in the table:

• Try to limit the amount of fast carbohydrates

Try not to take carbohydrates (sugar, jam, pasta, bread, sweets, cakes and other confectionery) 30-60 minutes before training. the liver of the order within 50-60 minutes will not give glucose to the muscles, which can significantly worsen the work of the muscles. Before training, it is better to eat various cereals, oatmeal, cornflakes, yogurt, drink juice. 1 jar of low-sugar baby food fruit puree is great.

• Consume plenty of water

You need to drink at least 3-4 liters of water per day. Water promotes digestion, replenishes the water reserve and fills the muscles.

Following these rules, the question arises of what foods are suitable and how to consume them in order to replenish the amount of calories and proteins to increase muscle mass.

We have prepared the optimal nutrition program for gaining muscle mass for both men and women:

You should be on the lookout. an increase in muscle volume is accompanied by an increase in body fat. Keep a journal or diary, write down the number of calories consumed per day. In case of an increase in adipose tissue, reduce nutrition, increase cardio or aerobic training (jogging on a bike track, exercise bike).