In France, onion soup has long been considered a delicacy. It was this dish that put ...
First, seeds are a great source of protein. Secondly, they are full of vitamin E, an important nutrient for a set muscle mass... This antioxidant reduces the effects of free radicals on muscles and speeds up muscle recovery after exercise. Hulk or add peeled to salad. Fried or raw to taste.
Fish especially rich in omega-3 fatty acids. Immediately after training, the body begins to feverishly break down all the protein that comes to hand, including your skinny muscles. And while you get home, while you eat your steak, while your stomach digests it - all this time the body will systematically eat itself. Omega-3s interfere with this process, slowing it down until the required protein enters the body from the outside. Even if you ate a mackerel sandwich for breakfast, long before your workout, everything will be fine. One piece contains 74 mg of vitamin C, almost a daily dose. This vitamin is an essential component of collagen, a substance that muscles and ligaments need to live a healthy and happy life.
It is full of the enzyme bromelain, which improves the digestion of protein foods. After training, you ate your steak - eat it with a can of canned pineapples, and the process of foreign protein flowing into your muscles will go faster. Plus, bromelain can help reduce muscle pain after exercise.
The meat of the horned forest friends is full of protein and vitamin B12, which helps in the digestion of this very protein. Therefore, it is ideal for gaining muscle mass. Before cooking, do not forget to carefully beat off and marinate equally thoroughly in red wine with juniper berries (look for them in pharmacies or in the spice departments of large supermarkets). For a day, or even longer - otherwise the meat will be tough.
Caffeine can increase the duration of your workout by reducing muscle pain. That is, you will later feel tired and will lie under the barbell for longer or run along the track. An alternative could be green tea, but be careful with power engineers.
Champion in the content of essential amino acids for all types of meat. It is also quite high in creatine, a substance that - according to Canadian scientists - increases muscle mass while decreasing fat mass and increases endurance. And that's what you need.
This spice is one of the strongest natural pain relievers (in terms of muscle pain), according to the British "Herald of Medicinal Products." It works as well as aspirin, and is clearly more beneficial for health. Lactic acid bacteria are an excellent stimulant of digestion. Which should be normal, otherwise your body will not be able to assimilate increased doses of protein.
We don’t believe the rumors that fruit yoghurts are filled with special edible plastic instead of strawberries and blackberries, but nevertheless we recommend buying sugar-free yoghurt and mixing it with the fruit yourself if you so desire. And don't put sugar. By the way, bifidobacteria are more useful than you think -.
Curcumin (a substance contained in this spice) promotes the formation and growth of new cells, which helps the muscles to recover from the microtrauma inevitable during training. Other classic curry ingredients - like chicken and paprika - are also not a hindrance to an athlete.
If you think that grocery stores aren't good food for your muscles, check out drinks, proteins, gainers, amino acids, fat burners, and other human-made products specifically designed to improve muscle growth.
Unconscious people peel a cucumber before eating. And don't do it yourself, and take away the cucumber peel from your neighbor on the table. Remember: it is in the peel of this vegetable that there are substances that make up the connective tissues of your body.
First, you can't build decent muscle without strong bones that need calcium. Secondly, whole milk (3.5% fat, skim milk let them drink languid losing weight girls) is an excellent remedy for muscle pain. And we have already told you about the benefits of chocolate a hundred times.
There are fewer carbohydrates in buckwheat than in other cereals, but there are many amino acids for muscle growth. Plus substances that strengthen the circulatory system. For jocks, she works in a very intense mode, so at least a couple of times a week indulge yourself with buckwheat porridge.
Almonds contain the most easily absorbed form of vitamin E. As we discussed earlier, it helps muscles recover faster after exercise. Eat no more, but no less than two handfuls a day. Plus, nuts can cheer you up and keep your heart healthy.
Cherries are one of the best natural analgesics. That is why we recommend drinking with juice from this berry not only a post-workout salad made from all the ingredients listed earlier, but also another unexpected hangover.
When you really want something sweet, don't deny yourself. You can do just fine without cakes with butter cream, have some tea with a couple of sticks of fresh marshmallow (but not Caucasian, from pureed cherry plum, but northern, from applesauce, egg white and sugar). Among desserts, this one is one of the best. Low in calories, low in fat, and a decent amount of protein.
The salad is literally stuffed with vitamin C and iron - an element necessary for muscle growth. Combine watercress with other greens (such as regular and Chinese salad and cilantro) sprinkle with oil, vinegar and lemon juice, and eat smartly with wholegrain tuna toast.
Sesame is rich in zinc, which plays an important role in the growth of cell tissue and protein synthesis. Now there is something to eat a pre-workout cup of coffee.
Eggs are full of the protein you need - but this, however, is not news. In addition to protein, they are rich in vitamin D, which is essential for healthy muscle ligaments. Don't overdo it - doctors don't recommend eating more than 10 eggs a week.
“Eat a can of canned tuna one hour after training,” advises our fitness editor Dmitry Smirnov. Tuna is pure, 100% protein with no unnecessary additives. And then all the steak and steak.
The tropical fruit contains a substance with the ingenuous name "papain", which promotes the breakdown of proteins consumed with food. Ideally, papaya should be consumed fresh somewhere in the Pattaya area, but at worst, frozen from the supermarket will do.
The fish hiding under a fur coat is the champion in creatine content, an extremely useful substance - up to 1% of the total weight. We remember that drinking this delicacy with vodka does not lead to tolerable results in physical education, sports and strengthening the defense of the homeland.
It is important not to skip meals or fast for more than 3 hours. The ideal nutritional option to gain muscle mass for a man will be nutrition by the hour, so the body will quickly adapt to the system and will itself give a signal that it is time to eat. Reorganization of the body to a new regime takes about 3-4 weeks on average.
Another secret of adherence is planning your meals in advance. At first, you will have to weigh everything and keep a food diary, but over time the need for this will disappear. There are special services on the Internet for this, or you can install applications on your phone.
For those who have not exercised before and decided to get better, increasing physical activity within reasonable limits has a fruitful effect on appetite and absorption of nutrients. Therefore, to accelerate mass gain, you need to use the muscles of the body. A set of exercises for both home and. And for those who are especially thin, read the article.
Starting the period of weight gain, a list of necessary products is drawn up and purchased for the first week. It is better to compose a menu and cook food immediately for the whole day, this will help to correctly distribute food, so that later you do not get calories at the last moment with anything.
The time for gaining mass takes a different time for everyone, so you should clearly determine the result. It is better to increase calorie content and food volumes gradually, thus, you can avoid discomfort and confidently go towards the goal. In this case, you should not rush, as they say "the quieter you go, the further you'll get"... Listen to your body and soon you will see positive changes.
Sports nutrition - 5 main foods for gaining muscle mass. Learn how to take your gym progress to the next level.
Sports supplements are optional. However, no one will argue with the fact that they significantly help with active sports and promote progress.
Nowadays, the sports nutrition market is full of many products, the opinions of which are controversial among buyers. It is not entirely clear what really works, how and when it should be taken. The following five foods are of particular value to fitness enthusiasts for gaining muscle mass:
1. Creatine for gaining muscle mass
Taking creatine is the most effective natural way to make progress in lean muscle mass and strength. Creatine increases the body's strength potential for intense workouts by increasing the amount of ATP in the muscles.
Research to support the claimed performance-enhancing effects has shown phenomenal results. There were over 500 of them, and over 70% confirmed an increase in training intensity.
Both short-term and long-term creatine supplementation has a positive effect on training progress.
Strength and muscle growth are increased by 5-15%.
If you want to get bigger, faster, and stronger without taking creatine, you are missing out on a lot.
2. Beta-alanine for increased stamina
Lack of stamina is the enemy of your strength training. Most often, it manifests itself when doing bench exercises, such as push-ups on the uneven bars with additional weight. Beta-alanine will help you do more reps in one set, as it reduces early fatigue and increases muscle performance.
Some studies on beta-alanine show that taking it can increase your performance by a few extra reps if you're training in the middle rep range (8-15).
As a result of your training longer and more efficiently, beta-alanine supplementation is beneficial for gaining muscle mass, burning fat, and reducing recovery time between sets. The more work you do in training, the more conditions for growth you create. Long and intense exercise also creates a severe calorie deficit, which leads to fat burning.
Beta-alanine has been shown to help you lose weight faster. This is due to the fact that you expend more energy during training.
Beta-alanine is found in many pre-workout supplements. But by itself, he is neither a stimulant nor an energetic. High doses of beta-alanine usually lead to a tingling sensation under the skin so you can be sure that the product is working.
Beta-alanine works by being stored in the muscles. As with creatine, you don't need to take it right before starting your workout. Some research suggests that it is best to take with food.
The first two supplements on our list– beta-alanine and creatine– often taken together. This is a great combination for athletes looking to increase the intensity of their anaerobic workouts. The mechanisms of their work are slightly different, but they interact perfectly.
The optimal dosage for beta-alanine is 2 to 5 grams per day. The ideal time to take it has not been identified, it can be taken at any time of the day, but it is still better to combine this with a meal.
3. Caffeine to increase energy in strength training
Caffeine is probably the most effective remedy for pre-workout intake. It increases energy, improves focus and performance. Caffeine also contributes to better aerobic endurance.
Several studies have shown that taking caffeine before exercise can help you expend more energy. This will not bring a significant increase to the maximum strength indicators, but working approaches (say, if you train in a 5x3 or 5x5 format) will be easier.
The increase in aerobic endurance from caffeine intake has been repeatedly confirmed by research. But for those who can't stand cardio training, this news is completely inappropriate. This means that you will have more energy, and you will be able to stomp on the hated stepper for a few minutes longer.
Scientists believe that the increase in aerobic endurance results from the production of free fatty acids. However, this point has not yet been fully clarified. Perhaps it all depends only on the mental attitude of the person.
Caffeine is often referred to as a good fat burner. However, science refutes such claims. It does not directly affect fat burning, just under the influence of caffeine the body uses fat as fuel.
The dosage when taking caffeine is a purely individual moment. Genetics and the frequency of caffeine consumption play a huge role in this.
If you regularly use caffeine, then most likely you will need a higher dosage in order to somehow affect your training process.
In addition, there is a kind of "blind spot" after which caffeine does nothing but a slight reduction in fatigue. It is not worth bringing to this. Too much caffeine can be harmful to your health. Those who like to drink liters of coffee should be careful.
4. Whey protein for muscle growth
Whey Protein.The fact that protein contributes to muscle gain and increased strength is known to everyone. A lot of research has been done on this. This is due to the fact that protein improves protein synthesis, especially if it is rich in leucine.
Protein cocktail Is an excellent source of a full spectrum of amino acids and additional health benefits.
With regular strength training, consuming whey protein will help increase lean muscle mass. It also improves immunity and the work of the gastrointestinal tract.
If you are unable to cover your daily protein requirement, consider purchasing whey protein.
To increase the volume of muscles, it is not enough to exercise regularly. Meals that help to gain muscle mass are distinguished by increased volume, quality and variety of the diet. Intensive, regular, methodically correct training with insufficient calorie intake does not work.
Nutrition rules to increase the volume of muscles
For the growth of muscle mass, it is necessary that the consumption of proteins, carbohydrates, fats exceeds the body's energy expenditure.
Proteins are essential for tissue growth. With their lack, there is no gain in muscle mass, an increase in strength. Quality protein contains meat, fish, poultry, eggs, dairy products. Daily requirement in protein is 1.3 g per 1 kg of body weight. When playing sports, the need increases to 2-4 g per 1 kg of body weight.
Carbohydrates are a source of energy, they are necessary for the assimilation of protein foods. Simple types of carbohydrates are absorbed quickly (sugar, fruits), complex carbohydrates burn more slowly (vegetables, cereals, legumes, nuts). The recommended proportion of simple carbohydrates should be 35%, complex - 65%.
Fats are essential for the production of some hormones for muscle gain and provide energy during prolonged physical activity. Useful for the body fat contains dairy products, vegetable oils. The optimal intake is considered to be 65-70% animal fats and 30-35% vegetable fats.
At the beginning of classes with a traditional 3-4 meals a day, muscle growth can be 3-5 kg \u200b\u200bper month. But after a while, the growth stops. Often the reason is the lack of food - after all, body weight has increased, and therefore for further muscle growth, more protein building materials are required, more energy in the form of carbohydrates and fats.
The human body is physiologically incapable of assimilating more than 30 g of protein at a time. Increasing the size of the portions will cause stomach distension, overeating, and bloating. In order to keep the amount of servings acceptable, you will have to increase the number of meals, gradually bringing it up to 5-6 times a day.
The nutrition program should be consistent with the intensity of training to gain muscle mass. First of all, it is worth increasing the intake of protein up to 2 g per 1 kg of body weight, which will certainly increase the caloric content of the diet.
The optimal diet is one in which one part of protein accounts for three parts of carbohydrates. The use of carbohydrates with a high glycemic index (honey, ice cream) is allowed.
The carbohydrates absorbed by the body are converted into glycogen, which is contained in the liver and muscles. During training, glycogen stores are used up intensively. When they end, the body begins to receive energy, breaking down muscle protein molecules, which causes the muscles to lose volume.
To avoid this, within 30 minutes after training, you should take carbohydrates at the rate of 1.5 g of carbohydrates per kilogram of body weight - for example, drink natural fruit juice. After another 2 hours, eat carbohydrates - for example, pasta. This measure increases the rate of accumulation of glycogen in the muscles, helps them to quickly recover. When exercising intensively, it is recommended to consume 6 to 10 g of carbohydrates per kg of body weight every day.
The gain in muscle mass is facilitated by the replacement of fluid loss along with sweat. Weigh yourself before and after training. For every kilogram lost after exercise, you should drink up to 1.5 liters of fluid, which speeds up the recovery process.
During sleep, the body receives energy by destroying muscle cells. Going from sleep to being awake in the morning increases energy expenditure. So that last day's workout is not in vain, the body needs a hearty breakfast.
Diet to increase muscle mass
In addition to a sufficient intake of proteins, fats and carbohydrates, the diet should contain vitamins and trace elements. In their natural and easily digestible form, they are most abundant in vegetables and fruits.
- Vitamin A. Strengthens bones, teeth, improves skin condition. It contains carrots, tomatoes, fish, liver.
- Vitamins of group B. Necessary for metabolic processes, rapid tissue recovery after exercise. Contained in fish, cereals, nuts, legumes, leafy green vegetables, corn.
- Vitamin C. Participates in the synthesis of new tissues, hormones, strengthens blood vessels, promotes early healing. There is a lot of it in citrus fruits, apples, strawberries, cabbage.
- Vitamin D. Strengthens bones and teeth. Contained in vegetable oils, fish oils, eggs.
The diet for gaining muscle mass must include trace elements:
- Calcium. Strengthens muscles, is essential for bone strength. There is a lot of calcium in milk, cheese, cabbage.
- Potassium. Regulates the balance of fluid in the body, maintains the rhythm of the heart, coordinates muscle contractions. Contained in potatoes, grains, fruits.
- Iron. It is necessary to maintain the level of hemoglobin, which transports oxygen to cells. Found in meat, liver, eggs, nuts, legumes.
- Phosphorus. Strengthens bone tissue. There is a lot of it in meat, fish, eggs, nuts.
- Magnesium. It is necessary for the synthesis of enzymes, better absorption of carbohydrates, proteins, important for muscle contractions. Contained in vegetables, corn, apples, nuts.
Meals for gaining muscle mass should contain:
- dairy products - milk, cheese, cottage cheese, containing a lot of protein;
- protein products - lean meat, fish, which provides the body with the necessary amino acids;
- fruits, vegetables - a source of vitamins and minerals;
- products from flour and cereals - a source of carbohydrates, vitamins, proteins.
In addition, there should be enough fiber-rich foods in the diet. It is abundant in cereals, legumes, nuts, and fruits.
How to eat right before exercise
To gain muscle mass, it is important to follow some simple dietary guidelines. The closer the workout time, the less carbohydrates and calories the food should contain. For example, after a light breakfast, you can build muscle in an hour, after a hearty lunch - not earlier than four hours later.
If after 30-60 minutes you will have a short-term physical activity, you should not eat easily digestible carbohydrates - sugar, honey, juice, compote, jam. After about half an hour, glucose begins to accumulate in the liver as glycogen, and insulin decreases blood levels during exercise. As a result, the liver does not release glucose to the muscles for about an hour, which worsens the intensity of muscle contractions.
Conversely, if you have a long physical activity - jogging, skiing or cycling - simple carbohydrates can be consumed immediately before training. Glucose will be gradually absorbed from the intestines and spent on the work of the muscles.
So that you don't want to go to the toilet when gaining muscle mass, you should not eat foods rich in dietary fiber before training. It is also worth abandoning foods that promote gas formation (peas, cabbage, beans, onions).
Salty food retains fluid in the body, causing bloating. As a result, the stomach begins to support the diaphragm, which makes it difficult for the heart and lungs to work during exercise.
Why fatty foods are needed on the menu
Many modern nutritional systems for gaining muscle mass call for limiting fat intake.
This measure is partly justified. Fatty foods are high in calories, but compared to carbohydrates, they take a long time to be absorbed, which causes lethargy.
Some athletes take steroids to quickly gain muscle and therefore have to stick to a virtually fat-free diet in order to maximize liver function. In reality, a fat-free diet is not a rule of thumb for bodybuilding.
It is possible and necessary to eat fatty foods, especially at a young age. The intake of fats is necessary for the course of metabolic reactions in the body.
Vegetable fats increase the elasticity of the vessel walls. They are important for the metabolism of B vitamins necessary for gaining muscle mass, promote the absorption of calcium, and are rich in vitamin E.
A deficiency of vegetable fats negatively affects reproductive function, slows down growth processes, and impairs the contractility of the heart muscle.
Only the abuse of fatty foods, especially when combined with carbohydrates, disrupts metabolism, leads to the formation of fatty deposits. The situation is aggravated by the refusal to include fiber in the diet, the use of steroids, which, like fat, increase the load on the liver.
In middle age, it is worth reducing the calorie content of the diet, the content of fatty foods in the menu. In any case, you should not turn a reasonable precaution into a phobia, if only because the usual protein foods - sausages, cheese - also contain quite a lot of fat.
Some animal fats can be replaced vegetable oil, the use of nuts, fish, seeds. Replace whole milk with low-fat milk, use low-fat varieties of cheese.
Periodically it is worth monitoring the level of cholesterol in the blood. And if it remains normal, it is not worth changing something in the diet to gain muscle mass.
If the level of cholesterol is elevated, this does not mean at all that it is necessary to exclude fatty foods from the diet. For example, liver disease increases cholesterol levels.
To gain muscle mass, you need to burn fat
If the amount of body fat is large enough, it is worth working on burning the excess body fat. It is important that fat cells are destroyed throughout the body, and not in the area that is worked out during training.
Aerobic exercises performed at a good pace for twenty minutes three times a week are suitable for burning fat: an exercise bike, a treadmill, a rowing machine. It is useful to walk every day for 45-60 minutes, reduce the daily diet by 200-300 calories.
If body fat has ceased to decrease, it is worth increasing the pace of walking, reducing the number of calories a little more.
When the amount of body fat becomes acceptable, you can reduce aerobic exercise, increase the calorie intake, and begin to gain muscle mass by doing strength exercises.
Calorie tracking to increase muscle volume
You should be prepared for the fact that an increase in muscle volume is almost always accompanied by an increase in body fat. As a rule, gaining three parts of muscle mass is associated with the formation of one part of fat.
To increase the muscles, it is worth monitoring the formation of fat, taking timely measures. To do this, you will need to keep a diary and write down the calorie content of food consumed during the day.
If body fat begins to grow in the waist area, you need to adjust the training program towards greater intensity, reduce the calorie content of the diet by 10%. If you cut more calories, you run the risk of stalling muscle gain.
To turn the highest quality nutrition into muscles, you will have to exercise and at the same time give the body sufficient rest. Then you can get rid of the fat layer that appeared when gaining muscle mass with exercises for relief and muscle drawing.
Menu for gaining muscle mass
Diet to increase muscle volume does not require much effort. It is worth including in the diet milk, fish, eggs, cereals, fruits and vegetables, nuts, seeds, legumes, more coarse fiber foods.
Approximate diet for gaining muscle mass:
- Breakfast: scrambled eggs with ham and cheese, rice or buckwheat porridge, 200-300 g of cottage cheese, a couple of glasses of milk.
- Second breakfast: A piece of 200 g of beef chop with wholemeal bread, a glass of milk.
- Lunch: A piece of beef with boiled potatoes or pasta, fruit, a glass of milk.
- Second lunch: 200 g of cottage cheese, raisins, fruits.
- Dinner: Chicken meat, pasta or potatoes, fruits, nuts, milk.
- A couple of hours before bedtime: 20g of cheese, a glass of kefir.
In this article, I will tell you what nutrition should be for gaining muscle mass and strength.
Let me remind you: in the last issue, we discussed training schemes that will trigger (activate) the process of future muscle growth. But!
The very implementation of muscle growth depends on the correct diet (what we are discussing today): I recommend: "Is it possible to build muscle without proper nutrition."
Nutrition accounts for 60% of success in muscle growth.
That is why 2, you need to organize the diet (diet) of food as efficiently as possible: products (B + F + U + C), their quantity and much more \u003d otherwise you simply will not see muscle growth ...
Nutrition is a critical aspect of bodybuilding (muscle growth) because nutrition gives us three things:
- Muscle building material (protein, protein)
- Energy for work and construction (carbohydrates)
- Material for building hormones (fats)
- Water (life without water is impossible, just like muscle growth).
Each of these components is vital for any homo sapiens for normal functioning, and in particular, each of the components is essential for success in muscle growth. If there is a deficiency (lack) of at least one component \u003d you can forget about muscle growth.
Well, for now, we will discuss (briefly) each of the ingredients that you will need to consume every day on an ongoing basis in order for your muscles to grow.
Carbohydrates
- Complex carbohydrates - rice, buckwheat, oatmeal, potatoes, durum pasta.
Complex (slow) carbohydrates only
Vegetables and fruits (also important) and formally are sources of carbohydrates ...
Fruits and vegetables
There is a lot of fiber in vegetables and fruits, so all this goodness is very briefly called in one word-term \u003d\u003e "fiber".
Fiber is very useful for our body, because it slows down the absorption of food (p.s. vegetables must be combined with almost every protein meal, because they promote high-quality digestion and absorption of animal protein, this is important).
In addition, fruits and vegetables contain many vitamins and minerals, which are also important. More details in the main article: "Everything about carbohydrates from A to Z", "When there is fruit." 
Protein
From common food products: eggs, meat, fish, poultry, milk, cottage cheese, kefir, etc.
From sports nutrition:
- Whey protein or amino acids are absorbed very quickly.
- Casein Protein - takes a long time to digest.
Fats
Unsaturated fats are found in foods such as: fish, seafood, tofu, soybeans, wheat germ, leafy vegetables (dark green), nuts (pecans, macadamia, almonds, pistachios, hazelnuts), natural nut pastes, omega-3 , omega-6, omega-9, fish oil, sunflower, soybean, corn, safflower, oil walnut, rapeseed, linseed oil.
Based on all these products \u003d I have compiled for you approximate diet meals for the day.
Your Muscle Growth Meal Schedule ...
- RISE 9.00
- 9.05 - drink simple non-carbonated water according to your well-being
- 9.30 - breakfast (complex carbohydrates + proteins + fiber)
- 11.30 - snack (complex carbohydrates + proteins + fiber)
- 14.00 - lunch (complex carbohydrates + proteins + fiber)
- 16.00 - snack (complex carbohydrates + proteins + fiber)
- there may be, for example, training at 17.30-18.15 (training time - 40-45 minutes)
- 19.00 - dinner (complex carbohydrates + proteins + fiber)
- 21.00 - snack (protein + fiber)
Sleep 22.00-23.00 - 9.00, also if it is possible to sleep for another hour during the day, go for it.
This is how your daily diet for muscle gain might look like.
P.s. you can change and adjust time for yourself (according to your schedule). This is just an example!
Main essence: 6 meals. 3 main (breakfast, lunch, dinner) and 2-3 snacks. With your head!
To implement this diet, you will need food containers:
Their essence is simple: (you cook your own food for the whole day) and take them with you.
And then, at the right time, you take it out and begin to absorb food. That's all.
This is the answer for those who do not know how to combine such a number of meals with work / study.
I will say this: there would be a desire - but there will already be an opportunity.
If there is no desire, then, as a rule, there are a thousand reasons and excuses)).
Conclusion on all of the above: according to the schedule that I gave you (or my converted one), eat complex carbohydrates + animal proteins + fiber + healthy (unsaturated fats) + drink water and note: on an ongoing basis!
Why should all of this become a permanent diet?
Answer: so that you have the opportunity to constantly build muscle on the body.
Muscle growth is a process that does not last a month or a week, and so on, but for years (that is, very long). Therefore, you need to tune in to such a diet on an ongoing basis.
If you eat (as it should, for muscle growth) for a week or two and give it up \u003d you will not build muscle, accordingly, everything is meaningless. Do you understand the meaning?
Therefore, in order to prevent this, you need to eat right (as it should, for muscle growth) \u003d on an ongoing basis. In addition, this food is correct, dietary (good for health).
Only with such a diet will your body be in good condition (shape), your health will be in good condition and muscle growth will occur.
Here's the trick. This is the essence of everything in general about form, health.
Do not think that if you pumped up \u003d then this is forever. This is not true.
This is not a sprint. Where did you run and stop. Do you understand?
This is a lifelong marathon. Therefore, you need to tune in not to some temporary diet, where you sat and after a while crying, but to proper nutrition + correct training + good recovery \u003d on an ongoing basis.
What foods to eat at one time or another?
Opposite the time (in the graph) \u003d I have inserted what needs to be eaten in quotes everywhere.
You just have to independently choose the desired product from carbohydrates + proteins + fiber.
So. I gave you the meal schedule (food intake).
Now let's talk about how much a man / woman needs to eat in order to effectively build muscle on his body. It is very important!
The fact is that if there is a shortage of this or that amount of a nutrient, there will be no muscle growth.
- If, for example, there is not enough protein \u003d there will be a shortage of building materials \u003d accordingly, there will be no muscle growth.
- If, for example, there is not enough fat \u003d there will be a shortage of material for the construction of hormones, without which muscle growth, a priori, is, in principle, impossible.
In short. An example, I think, is clear. It is important to consume the right amount of certain nutrients!
What should the ratio in% for B + F + U look like? How much B + F + U should a man and a woman eat per day?
A healthy diet for weight gain should have this percentage of fat and protein and carbohydrates: For men:
- Carbohydrates - 50-60% (all emphasis should be placed on complex carbohydrates);
To make it easier and clearer for you to understand how much it is, I will say in grams.
4-7 gr. for each kg of body weight (for example, if your weight is 70kg, then 70x4 \u003d 280 grams of carbohydrates / day).
- Proteins - 20-30% (all the emphasis should be placed on proteins of animal origin);
1.6 grams for each kg of body weight (for example, if your weight is 70 kg, then 70x1.6 \u003d 112 grams of protein per day).
- Fats - 10-20% (only healthy, i.e. unsaturated fats);
2-3 gr. for each kg of body weight (for example, if your weight is 70 kg, then 70x2 \u003d 140 grams of fat per day).
For girls / women:
- Carbohydrates - 40% (all emphasis should be placed on complex carbohydrates)
from 3-4 gr. for each kg of body weight (for example, if the weight is 40kg, then 40x4 \u003d 160 grams of carbohydrates / day).
- Proteins - 30% (all the emphasis is on animal proteins)
1.6 grams for each kg of body weight (for example, if your weight is 40 kg, then 40x1.6 \u003d 64 grams of protein per day).
- Fat - 25-30% (only healthy, i.e. unsaturated fats)
2-3 gr. for each kg of body weight (for example, if your weight is 40 kg, then 40x2 \u003d 80 grams of fat per day).
This proportion (in men and women) is optimal for both health and muscle growth.
All the complete information on how to build muscle is contained in my training materials (for men and women), which are based on the latest scientific evidence:
for men
for girls / women
