Have you set yourself a goal of gaining muscle mass? First of all, you need to make an exercise plan with your trainer and of course pay attention to your diet. Getting muscle mass at home will require you to train exercises for the correct muscle groups. It is also necessary to prepare a daily menu to gain muscle mass taking into account energy expenditure and a balanced intake of proteins, fats and carbohydrates. It is convenient to make a menu of this type a week or a few days in advance.
What food is the desired “guest” for the athlete’s food basket? First of all, it is a healthy organic food that is high in protein, “slow” carbohydrates and water.
Maintaining a drinking regimen is important for everyone and even more so for the bodybuilder. Muscles are made up of almost 80% water and therefore this healing fluid is indispensable for effective growth of muscle mass!
Foods that will promote an effective muscle set:
fish (tuna, mackerel, cod, telopia, salmon species). This is probably the most effective “thing” to build muscle. In fish, as in all others, there are numerous omega-3 polyunsaturated fatty acids and amino acids necessary for the proper absorption of proteins;
milk (whole fat) and fermented milk products. In addition to kefir, cottage cheese, yogurt, cottage cheese and other naturally fermented products containing lactic acid bacteria, helpers of the digestive system, they also have a lot of vitamin D and calcium. The latter is necessary to strengthen bones and build muscle. Also skimmed milk (from 3.2%) – a means of reducing muscle pain after exercise;
eggs, especially egg whites. Doctors do not recommend eating more than two egg yolks a day, but you can eat more protein. Eggs contain a whole list of vitamins: E, A, D and of course an important protein for the athlete;
lean meat (beef, veal, chicken breast, turkey), especially chicken and turkey, veal and rabbit. Poultry (without skin): up to 50% protein, and beef and rabbit contain large amounts of creatine, an acid involved in fat burning and muscle building;
legumes and grains – a source of not only “slow” carbohydrates, but also amino acids and proteins. For example, in lentils and hemp it is more than 25%. Do not be afraid of the word ‘carbohydrates’, because effective training is impossible without the energy that carbohydrates provide;
Fruits and vegetables are rich in fiber, various vitamins and amino acids. The most useful vegetables for the athlete will be spinach, asparagus, cabbage and lettuce, tomatoes and fruits: grapefruits, oranges, sour apples, pineapples and melons. Do not neglect spices: ginger, an excellent anti-inflammatory and fat-burning agent, turmeric is very good for the muscles, and the natural fermentation of soy sauce can replace salt and thick spices for salads;
nuts, seeds help to supplement the lack of useful fats and vitamin E, as well as the substances necessary for protein synthesis;
chocolate, marmalade. Not all sweets are harmful. Dark chocolate, such as jams, marshmallows and other low-calorie sweets – a great source of fast carbs needed during exercise and also an important element for the production of endorphins in the body.
Diet to gain muscle mass
The golden rule for any athlete who decides to conquer a lady with a shapely figure is to consume more than they spend. Do not be afraid that there is excess fat. Gaining muscle mass is a big stress for the body, and if you eat poorly, instead of positive changes, there will be a reverse process.
The diet should be designed so that the average daily intake of protein, fat and carbohydrates is in the following proportions:
- proteins – 20% -30%;
- fat – 10% -20%;
- Carbohydrates – 50% -60%.
If it’s hard to remember these percentages, find out another truth: fat should be low, protein – no more than 2 grams per serving. 1 kg of body weight and carbohydrates – 2 times more than protein.
Why do you need protein?
There are two types of protein: vegetable and animal. Both are necessary for man, but when it comes to gaining muscle mass, it is preferable to increase the intake of animal protein. It is found in meat, milk, eggs, cottage cheese, fish. Nuts have a lot of vegetable protein, it is also found in grass (grains). However, some athletes do not take this into account when preparing a diet for the simple reason that they usually consume it in small amounts (less than necessary).