Mass recruitment

Menu for gaining muscle mass for the day. How to make a diet for gaining muscle mass is correct. Sports nutrition for mass gain

It is generally accepted that there is no ceiling for mass gain in the human body. There are known facts when excess weight reaches several centners, which turns a person into a helpless cripple. This is unhealthy weight, fat. Most often, this is due to various diseases beyond the control of modern medicine.

Proper use of products for gaining muscle mass eliminates unhealthy consequences. However, those wishing to increase it, it is useful to remember the precept of the ancient doctors: do no harm!

In order for muscles to grow, you need to eat a lot, regularly, often. Food should be of high quality and high-calorie, but with healthy protein, and not harmful fat calories. It is not advisable to save on food, since the lack of balanced nutrients during enhanced training clearly negatively affects health.

cottage cheese
beef
chicken fillet
turkey meat
red fish
fish fat
buckwheat
oatmeal
water.

The listed products (except water) contain a complex of vital substances: proteins, useful carbohydrates and fatty acids, fiber, vitamins, microelements. Water in the right amount contributes to normal digestion, maintains strength, and adds energy.

Protein foods for muscle gain

Excellent products for gaining muscle mass are recognized "protein leaders": eggs, cottage cheese, meat, fish, cereals, nuts.

Cottage cheese consists of proteins that are digested in different ways: some - quickly, others - slowly. This is the special value of a fermented milk product containing more than 20 percent of protein substances.

Beef, white meat chicken (breast), turkey top the list of interesting foods for athletes.

More than any other seafood, salmon helps build muscle, and thanks to its positive effect on metabolism, it accelerates the desired result.

Fish oil also affects metabolism. Possessing an anti-inflammatory effect, it provides support to the body after active training.

Eggs by themselves are a balanced, complete mini-product for sports nutrition.

Oatmeal is useful for everyone, it is included in a variety of menus: from dietary to sports. Her presence is very helpful in our case. Oatmeal contains enough healthy carbohydrates, they support the feeling of satiety and blood sugar levels.

Buckwheat porridge also affects muscle growth, so it cannot be ignored when choosing protein foods for gaining muscle mass.

Edible nuts and seeds, in addition to vegetable proteins, supply the body with antioxidants that accelerate recovery processes after sports.

Calorie foods for gaining muscle mass

As a rule, men increase muscle mass. They want to look more masculine, for this they are ready to give up some harmful hobbies and even go to the gym. But it turns out that this is not enough, you also need to monitor your diet. Since a diet of high-calorie foods for gaining muscle mass, along with training, provides the expected result.

The principle of nutrition for a man who wants to have a beautiful and strong torso is that he must receive all the nutrients, vitamins and minerals with food. But the amount of protein should prevail; per day with this regimen, you should consume significantly more protein foods than usual.

Protein is meat, fish, eggs, milk. Its daily requirement is at least 2 g per kilogram of body weight. It is imperative to get more than you spend, because only in this situation, muscle mass will really increase. Experienced people advise not to take into account vegetable protein, only from animal products.
The second rule: in order for the protein that came with food to successfully turn into muscle fibers, enough energy is required for an active metabolism. Energy functions, as you know, are performed by healthy, complex carbohydrates. These are different cereals, vegetables, wholemeal bread - but not semolina and not rich pastries.

In general, the proportion of nutrients differs significantly from the usual daily diet in that the protein content is increased at the expense of fats. Like that:

20-30% proteins
50 - 60% carbohydrates
10 - 20% fat.

It is allowed to make a diet taking into account individual tastes, giving preference to your favorite dish or product for gaining muscle mass. The total amount of high-calorie foods should not exceed 70% of the total consumed per day.

The daily portion of high-calorie foods for weight gain should be eaten in six to eight doses. Start the morning with carbohydrates, and leave the lion's share of proteins for dinner.

Products for gaining lean muscle mass

A set of lean muscle mass is building muscle without fat or with a minimum of it. This is usually achieved in two stages, dividing sports training and taking products for gaining lean muscle mass into two stages:

a set of muscle mass
muscle resurfacing (fat loss).

Experts who hold this opinion are convinced that immediately gaining a dry mass is unrealistic and you should not feed yourself with empty hopes. It is better to eat right and exercise regularly.

Nutrition at different stages is fundamentally different. If on the first the body needs an excess of calories, then on the second - in their deficit. Such a diet is achieved by restricting carbohydrates.

When building mass, eat often to maintain the body consistently and evenly. Features consist in the difference in needs during the day. In the morning and throughout the first part of the day, you need a source of energy, that is, carbohydrates. From lunch to night - protein. Before training, it is advisable to take slow carbohydrates and proteins, drink water after it, and after a while, feed the body again with high-grade proteins and carbohydrates. Casein protein is helpful at night.

The second period is fat burning. Here is an example diet:

rice (cooked)
chicken breast

low-fat cottage cheese
egg or egg white
vegetable salads
water.

The main thing in dry nutrition is to exclude simple carbohydrates in the form of sweets, juices, pastries with fatty creams. The rest of the products for gaining muscle mass remain the same.

Rating of products for gaining muscle mass

There are different ratings of products for gaining muscle mass. In most cases, the products are similar, they just occupy different positions. The proposed simple set consists of food products rich in healthy proteins and carbohydrates:

chicken breasts
fresh natural beef or veal
rice, buckwheat, oatmeal
pasta
potato
black bread

Carbohydrates - for breakfast and 25% of the norm - after class. Fat no more than 15%. Without an abundance of water, muscle growth is impossible.

sunflower seeds, mackerel, kiwi, pineapple, venison, coffee, beef, ginger, natural yogurt, turmeric, cucumbers, chocolate milk, buckwheat, almonds, cherry juice, marshmallow, watercress, sesame halva, eggs, tuna, papaya, sweet pepper, herring, lentils, pasta (pasta), asparagus, sprouted wheat, spirulina (green algae), still mineral water, turkey meat.

Other rating options are also possible. But not only the quality, but also the quantity of food is important. First you need to double the usual portion. And also prepare yourself psychologically: tune in to the optimal diet and training, be sure to fulfill all the requirements and believe in success. Without the diligence and willpower of a person, no products for gaining muscle mass will help.

Cheap products for gaining muscle mass

To make a good figure affordable for everyone, you can make a diet of cheap products for gaining muscle mass. For example, like this:

pollock fish - a source of the cheapest proteins and essential fats;
fish fat;
chicken fillet;
skim cheese;

rice, oatmeal, millet, buckwheat (in turn, for a change) for garnish;
mashed potatoes);
egg powder (several times more protein than in the fermented milk group);
eggs;
mushrooms;
beans;
affordable vegetables, herbs, fruits, nuts;
dried fruits;
water.

In a budget diet, emphasis should be placed on quality, giving preference not so much to taste and smell as to usefulness. Although it is quite possible to combine both.

There are special tables for counting calories. Over time, it is possible to determine how much of what is, “by eye”. Low-calorie vegetables can be ignored.

It is useful to cook steam, stews, boiled dishes. Vegetables, greens, fruits are eaten raw.

The best foods for gaining muscle mass

The best products for gaining muscle mass, of course, are purely natural, ecological products. If such nutrition is supported by regular physical activity, you can achieve an ideal figure and weight.

Water is number one on this list. And for good reason, because both the muscles and the entire body are solid water in terms of chemical composition, only about 20 percent is everything else. You need to drink constantly, and during exercise - hard to replenish the moisture lost through sweat and breathing.
Marine fish of all kinds, especially tuna and herring. Proteins and unsaturated omega-3 acids are the protection of your own muscles and joints from self-eating after intense exercise. The body, in dire need of protein, does not stand on ceremony, and omega-3s slow down protein hunger - until lunch or dinner. It is advisable to eat fish three times a week.

Milk and lactic acid products are indispensable in the diet of every healthy person. Milk relieves muscle pain, yogurt, kefir, yogurt contain vitamin D and calcium necessary for bones and muscles, lactic acid bacteria are important for stimulating digestive processes.
Chicken eggs are an easy-to-digest protein, vitamins A, D, E, which are very necessary for the strength of muscle ligaments. Nutritionists recommend up to ten eggs per week.
Meat, but not everything. We choose beef, chicken, turkey - a source of essential amino acids and creatine, which helps to increase muscles and reduce fat reserves.
Cereals and leguminous plants also make an indispensable contribution to a useful cause. As well as soy, lentils, buckwheat, sprouted wheat, even pasta, especially with vegetable oil and vegetables.
Vegetables and fruits: potatoes, hot and sweet peppers, lutuk and other salads, spinach, tomatoes, asparagus, imported pineapples, papaya, kiwi and native strawberries, cherries, currants, cherries - do not deny yourself anything, everything is good if The food is fresh and the diet is balanced.
Nuts and seeds - roasted, raw, mixed with other ingredients, but in moderation: a handful per day.

The article dealt with natural products for gaining muscle mass. There are other means, perhaps giving a quick result, but concealing undesirable consequences. The choice is always up to the individual. Although, undoubtedly, gradual effectiveness is better than hasty and bright, but with a health risk effect.

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?". 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, in order 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.

Proper nutrition for gaining muscle mass for men who want to gain pronounced muscles should be balanced and adjusted to the goals of training. We have prepared for you several menu options for training for relief, strength and muscle growth, according to which you can make a diet for a week and stick to it for a month or two. The only thing that is required is an increase or decrease in daily caloric content, depending on the goals and intermediate results.

Nutrition is the way to get the body of your dreams. Your diet will help you get in shape; gain muscle mass, increase muscle relief (burn fat) Or keep the same weight.

Choose your diet for gaining muscle mass and make a regimen and the right combination of diet and training for muscle growth and relief.

Food gives you energy so that you can perform properly in your workout. But proper nutrition also contributes muscle growth and recovery after training.

The proposed diet includes everything you need to build muscle tissue and get a pronounced relief.

Whether you're looking to increase muscle mass, burn fat, or maintain body weight, nutrition is the most important part of the process! Food measured in calories nourishes and transforms your body.

The level of calorie intake will determine what figure you will get:

Muscle Building: If you want to build muscle, your body will need more energy than before to keep your body growing. You need to consume more calories than you expend, i.e. resort to a calorie surplus. However, a forced increase in caloric intake will lead to the accumulation of fat. Only moderation and gradualness will allow you to control the result, and avoid the formation of body fat.
Maintaining body weight: This is an easy task when you are consuming and burning an equal amount of calories, in other words, when you are on maintenance calorie levels. It is with the definition of this indicator that it is worth starting in order to further outline a nutrition strategy for muscle growth or fat burning.
Relief: For muscle relief to appear, calorie expenditure must exceed their intake. Those. It's about a calorie deficit. In this case, your body will draw energy from the breakdown of body fat, which will lead to weight loss. But your body can just as well process muscle tissue, which is completely undesirable. Therefore, it is worth losing weight gradually. Losing weight too quickly will ruin your health.

The right proportions of macronutrients

Macronutrients are nutrients that must be ingested in large amounts: carbohydrates, squirrels And fats. You should calculate the optimal proportions of macronutrients according to your fitness goals: build muscle or burn fat. In simple terms, this ratio is affected by:

Your Body Type: Some people tend to be more overweight than others. They need to cut back more carbohydrates And fat compared to others who want to "pump up".
Your Fitness Goal: Relief workers have a different macronutrient ratio compared to muscle gainers.
Your gender: Genetically, men are more suited to muscle building than women.

Macronutrient Proportions Based on Fitness Goals

This diet is based on the universal ratio of macronutrients for any of the tasks: mass gain, drying and weight maintenance. As mentioned before, we all have different types of figures, so you will have to adjust these proportions yourself to achieve maximum results.

Muscle building: carbohydrates - 40%, proteins - 40%, fats - 20%
Weight conservation: carbohydrates - 35%, proteins - 35%, fats - 30%
Relief: carbohydrates - 30%, proteins - 40%, fats - 30%

Healthy fats

"Should I eliminate fat if I'm going to get lean?" Good question. In reality there is several types of fat. Some of them are harmful, but the body cannot do without others. In order to burn fat in the body, it is necessary not only to create a calorie deficit, but the addition of omega-3 polyunsaturated fats will help improve the process of using subcutaneous fat as an energy source.

The benefits of products are not a decisive condition for proper nutrition.

Today, a healthy diet means eating foods that contain little fat and many micronutrients: vitamins and minerals. Indeed, vitamin-rich foods provide health benefits. However, even when eating exceptionally healthy food, you can not get the desired result if the total caloric content of the diet is not up to standard. Sounds fair, doesn't it?

In other words, calories are calories. First of all, you need to focus on macronutrients, no matter how useful their sources are. You can't argue against science!

Eating frequently will make you feel better

Usually people who have tried many diets at one time did not last on one to the end, because this is a difficult task. Most of them are based on the introduction of food restrictions. Therefore, an extra grain of rice eaten makes you feel guilty. However, the ability to meet the daily dose of macronutrients is much more important.

And when gaining muscle mass, and when eating in relief, we will focus on 3 main meals and 1-2 snacks. But it is acceptable to gain the right amount of calories in fewer meals, this is not so important.

Why? Because 3-4 meals a day will allow you not to feel hunger, and reduce cravings for junk food. The proposed men's nutrition plan will serve as an example for you to adjust to your daily routine. Don't forget to snack between your main meals and keep your macronutrients in check!

Daily calorie intake for men

Your calorie intake is affected by age, height, gender, and the number of workouts per week. Use the Calorie Calculator.

A healthy man with a balanced diet and a moderate level of activity will need 2300-2500 calories. Let's take these numbers as a basis.

Convert percentages to grams

First, let's set the calorie content of one gram of each of them:

Carbohydrate: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g

Now, let's take our 2500 kcal and macronutrient proportions for maintaining body weight:

35% carbs: 2500 x 0.35 / 4 = 218.7 g
35% protein: 2500 x 0.35 / 4 = 218.7 g
30% fat: 2500 x 0.3 / 9 = 83.3 g

Chit mil

You are allowed to treat yourself to a cheat-milk once a week. Forget about counting calories. This is a well-deserved reward for your hard work!

Men's nutrition plan for weight maintenance

All the rest will be based on the structure of this meal plan, so take notes. Some changes in it will allow you to reach the required level of macronutrients.

Norm indicators

Carbs: 35%
Proteins: 35%
Fats: 30%
Calories: 2500 Kcal

Nutrition program for gaining muscle mass for men

The diet for muscle growth is built in a similar way. However, we will introduce a calorie surplus by slightly adjusting the products.

KBZhU indicators

Carbs: 40%
Proteins: 40%
Fats: 20%
Calories: 3000 Kcal

Foods added to or removed from the diet to maintain body weight

Relief male nutrition plan

A fat burning diet is built similarly to a weight maintenance plan. In this case, we will slightly change the composition of meals to form a calorie deficit.

Norm indicators

Carbohydrates: 30%
Proteins: 40%
Fats: 30%
Calories: 2200 Kcal

Correction of products from the diet to maintain body weight

Finally

With the help of the presented nutrition plan, you will gain muscle mass and strengthen the relief. Remember that this is only a meal structure template. Our bodies are different, be sure to listen to yourself.

Let's summarize all of the above:

If you have any questions ask them in the comments below.

How to create your own nutrition program for gaining muscle mass?

First you need to multiply your own weight by 30

The resulting figure shows the approximate number of calories needed. for supporting unchanged your weight (basal metabolic rate). WEIGHT (in kg) X 30 = .... Kcal.

If your the goal is to gain muscle mass, then you need to provide yourself with additional calories in excess of the resulting figure, since it takes a lot of energy to build muscle tissue. As a rule, to gain muscle mass, you need to add another 500 calories to your daily calorie intake - this is the amount that you need for a positive energy balance when working on gaining muscle mass.

Consider your body type (ectomorph, mesomorph and endomorph) for the right diet and your daily physical activity. A lean ectomorph can easily add not 500 base calories to his diet, but all 1000. And this will only benefit him, unlike the endomorph, which, when busted, will begin to gain adipose tissue. If your work is associated with increased physical activity, the total daily calorie intake again needs to be increased by about the same 500 calories.

Based on this figure, you need to make a daily diet, counting the number of calories. This is a starting point that will allow you to adjust your diet in the future.

When compiling a daily diet, you need to consider the proportion of nutrients:

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

And squirrels it is necessary to take into account only animal origin and from sports nutrition supplements, tk. vegetable origin (cereals) has a worse amino acid profile compared to animal protein (meat, fish, cottage cheese, whey protein).

You need at least 2 grams of protein per day. for every kg of your weight.

CARBOHYDRATES - energy.

When calculating the diet, 50-60% of this figure should be from carbohydrates. Having learned the desired number, you simply select the required amount of carbohydrates to set the desired amount. By the same principle as we chose proteins. You remember that there is desirable (animal) protein and undesirable (vegetable) protein when calculating protein intake per day. Similar song with carbohydrates. The fact is that there are two types of carbohydrates: Simple (sweet) and Complex (Grains). The former cause a rapid rise in insulin and are absorbed very quickly, often leading to the accumulation of excess fat. But complex carbohydrates are digested slowly and consistently provide you with energy for a long time. The first look like sheets of paper thrown into the furnace, and the second look like wood logs. The former are needed when we urgently need to restore energy in the shortest possible time (after a workout, for example), and we need the latter at all other times in order to consistently provide energy. Thus, to calculate the required amount of energy, we take into account only cereals (Rice, Buckwheat - ideal). But marshmallows, chocolate, flour, etc. it is advisable not to take it as a basis, if you are not going, of course, to compete in the national sumo championship of Japan.

The easiest option: take 1-2 cups of rice (dry weight) and cook for a day.

An important point about fiber. In vegetables (sources of carbohydrates, formally) there is a lot of fiber, which slows down the absorption of food and is very useful for our body. Therefore, cucumbers, tomatoes, cabbage can be eaten in a reasonable amount without counting.

When and how much?

You need to eat often, but in small portions. The number of meals can be up to seven. This is a very important recommendation for gaining muscle mass for three important reasons. First of all, fractional meals provide you with enough nutrients throughout the day (without recessions and "holes"). It is necessary that nutrients enter the body regularly (“even background”). The second important point is that fractional nutrition spins up your metabolism. Those. all processes and syntheses in your body go faster. This applies to both the processes of fat burning and the processes of gaining muscle mass. The third advantage of fractional nutrition is the ability to absorb more protein. Therefore, the more meals you make during the day, the more protein you can absorb. Those. We eat as often as possible (at least 6 meals a day).

WHEN and WHAT to eat?

The question arises: which of the nutrients and in what quantity to eat during individual meals? This question is important, because during the day the needs for protein and carbohydrates change. There is a time for massive intake of carbohydrates, and there is a time for proteins. Your day should start with carbohydrates and end with proteins. Why? Because during the day, energy takes precedence over protein. But at night, the building material from which our damaged muscles will heal is more important for us. In addition, at night we are motionless and excess energy will be deposited in subcutaneous fat. That is why they say that it is highly undesirable to eat sweets in the evening or before bedtime. In general, during the day the proportion of carbohydrates gradually changes. In the beginning there are a lot of them, by the evening less and less.

There are two times when your body especially needs carbohydrates. Moreover, simple carbohydrates will be even better than complex ones. This is the time when the body is in dire need of energy, which he spent during sleep (hunger) and during training. Those. In the morning, after sleep, and immediately after a workout, you should eat most of your daily calories from carbohydrates. In practice, you need to take a CARB-protein mixture (best for this is gainer). And carbohydrates come first. This will stop catabolism by producing more insulin. A similar situation occurs in the morning, when your body needs energy after an overnight fast. Immediately after waking up early in the morning, take a large portion of a high-quality protein-carbohydrate mixture to neutralize catabolism and "start" the day's anabolic reactions...

A proper pre-workout diet should contain carbohydrates, proteins and no fat at all (preferably no more than 3 grams). Pre-workout carbohydrates are needed to load glycogen stores and provide energy to the muscles and brain. During training, the fuel is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen). Take a high-quality protein-carbohydrate blend 30 minutes before your workout to boost your insulin levels and boost your energy levels. Drink a carb drink every 15 minutes of your workout. This will conserve muscle glycogen and produce insulin, which fights catabolic reactions. The disadvantage of this technique: the deposition of excess fat. In general, remember, where there is sweet, there is insulin and fat burning stops there. This is the reason why low carb diets are so effective for burning fat.

“Shock” intake of carbohydrates and proteins should be scheduled for post-workout time. Within 60-120 minutes after the completion of physical activity in the body, the so-called. "carbohydrate-protein window". The timely intake of carbohydrates and protein in this time interval is a powerful stimulant of anabolism. And you will need fast carbohydrates and proteins. Sweets are a good source of simple (fast) carbohydrates. A whey isolate- a good source of fast protein. Before bed, take a large amount of protein drink to ease the nighttime catabolic reactions: you will need a "long" or "night" protein. Eg, CASEIN. Keep in mind that your body will be without new food for 6-8 hours, so it is important to take a good portion of protein at night. Where to start to make the right diet? Accustom yourself to fractional nutrition within the required number of calories. If you have eaten three meals a day, then arrange a second breakfast for yourself. And add two cocktails. One protein-carb immediately after training. And one protein before bed. It is not difficult to do this. And the effectiveness of training will increase many times over.

During the first weeks of regular training, gradually give up harmful foods - confectionery, fatty foods, animal fats, white bread and rolls, all types of cola. Eliminate sausages and smoked meats, semi-finished products and canned food from your diet. Try to eat complex carbohydrates and animal proteins in large quantities. Drink a quick carb-protein mix (simple carbs + whey isolate) immediately after exercise. Drink at night casein protein.

An example of a diet for gaining muscle mass

It includes products and the amount that you need to consume per day.

Meat - 500 g

Curd - 400 g

Eggs - 5 pcs.

Porridge - 300 g.

Vegetables - 300 g.

Water - 1500

Reception time - at your discretion, depending on employment. Approximately the correct diet might look like this:

meal 1

A large portion of a high-quality protein-carb mixture to neutralize catabolism and "start" the day's anabolic reactions...

meal 2

A hearty breakfast of complex carbohydrates (cereals, rice) and a large portion of animal protein (meat, poultry, fish, eggs)

Meal 3

Lunch. Focus on protein.

Meal 4

Dinner. Reception of a large amount of complex carbohydrates and proteins. TRAINING- “Shock” intake of proteins and simple carbohydrates in liquid form immediately after training ( Gainer)

Meal 5

A large portion of natural protein food, with a moderate content of complex carbohydrates.

Meal 6

A large serving of protein without carbohydrates and fat. Protein should be "long". For example, casein. Hydrolysates are not suitable because they are quickly digested and the body remains without amino acid "building blocks" of growth for the rest of the night.

To gain muscle mass, you just need to understand a few basic rules. You need to get more energy from food than you spend (rice + animal protein). You need to eat often (6-8 times a day). Raise the amount of protein (up to 2 grams per kg of weight). It is good to eat after a workout (fast proteins and carbohydrates), and drink a long protein (casein) at night. These simple rules will lead to obvious changes in your physique. When working on mass, it is better to make a mistake in a big direction than in a smaller one, if we are talking about the calorie content of food. Getting rid of excess fat is a working moment. But if you don’t get extra calories, then there will be no set at all and you will also have nothing to dry.

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 be 10-20% of the diet, and preference should be given to walnuts, 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. The optimal daily allowance for those who build muscle is considered to be 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 allow the digestive system to 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 of healthy products, which contain the necessary 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

Bodybuilders with experience, 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 on the positive side and bring real results - deadlift, squats, bench press, as well as bending 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 the gym you need to work hard and hard. Breaks between individual approaches should never exceed three minutes. This is quite enough to gain strength for the next set. Turning to training, you must be prepared for a fruitful and productive lesson.