Nutrition for gaining muscle mass: menu. Nutrition for muscle growth
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 a beautiful body, people start dieting or exercising. 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?". Yes, 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 provides building materials for muscles, which 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, can, in simple terms, 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. You can do gymnastic exercises or go for a morning jog. 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 lunch that all the most important elements for building muscle mass come into the body.
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. Everything that was given so much work in the gyms will be lost. 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 you are 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 part of the muscle-building complex, which involves exhausting workouts, healthy sleep and nutrition. 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.
A complex intake of protein with different levels of assimilation will constantly maintain the content of all the 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 properly 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.
