Nutrition for gaining muscle mass. A complete guide to proper nutrition for gaining muscle mass. Salmon and avocado

A muscular, inflated body cannot be obtained without a set muscle mass. You can build muscle if you choose the right one, right menu. Training will not be important if there is no special material to work with.

For beginners, you need to prepare a daily menu that matches your goals. By building, making up the optimal diet, you can achieve a quick result.

What should include a diet plan and what you need to gain weight, we will consider later in the article.

Basic diet rules for gaining muscle mass

With intense training physical activity consumes a significant amount of energy. Reimbursed with food. By restricting the diet, a person will not receive the substances necessary.

Diet for weight gain is based on one position: You need more calories from food than you expend. Only if this rule is observed is it really possible to achieve positive results.

You should also consider a few of the following at least the main rules of the menu for weight gain:

. You need to eat 5-6 times a day. Portions are small. When eating a significant amount of food at a time, the body will not be able to cope with the digestion of all the nutrients. Part of the vitamins and minerals will be lost, the muscles will not receive the necessary amount of energy on time. The rest of the nutrients will be deposited in body fat.
There are high-calorie foods. Eat often, high-calorie foods - 70% daily ration. If you eat low-calorie food, the body will not have enough energy. You will have to increase the number of meals, there will be an overload of the digestive organs.
Limit the intake of fast carbohydrates, fats. The consumption of such foods leads to an increase in body fat. - these are flour products, sweets, pastries, sweets. High calorie food, digested instantly. The body does not have time to quickly waste the energy received. Animals are needed by man in limited quantities. Salo, sausages, consumed in excess, contribute to an increase in body fat.
Consume 2.5-3 liters of water per day. Rapid weight gain is stressful for the body. Accelerated metabolism, enhanced metabolism require a large number liquids. Lack of water will cause disturbance digestive tract worsens overall well-being. Also, with dehydration, the muscles will stop growing.
70% of calories received before 16:00. After eating proteins - cottage cheese, eggs, fish. Fast carbohydrates, fats are available until 12:00, are acceptable before training.
. Professional athletes eat 2 hours before class and 1 hour after. You should also eat. Constant training, enhanced diet will accelerate the process of muscle growth.
Compliance with the principle of the "food pyramid": 60% - carbohydrates, proteins - 30%, fats - 10%. Most of the carbohydrates consumed are cereals, potatoes, fruits. can be obtained from sports nutrition containing in the required quantities. Fats - vegetable, animals - in minimal quantities.

Daily intake of calories, proteins, fats and carbohydrates

Muscle growth will occur with regular training, a sufficient amount of energy. Sports supplements will not provide the optimal number of calories. To restore the body's strength, increase muscle mass, you need to consume a significant amount of proteins, fats, carbohydrates.

For example, for a guy weighing 70 kg: 70 x 35 = 2450 kcal. Based on the data of a man of thin build, with a fast metabolism. Adding 10-20% to the obtained value, you get the calorie intake for weight gain: 2450 x 1.2 = 2940 kcal.

Consuming 2940 kcal per day, the expended energy will be restored, the muscles will gradually increase.

For men

For women

When you train harder, your body needs more protein. Lack of protein will affect the condition of the skin, hair, nails. The minimum daily allowance is 1.5 grams per 1 kg of weight:
- 50 kg - 75 g.
- 55 kg - 83 g.
- 60 kg - 90 g.
The maximum daily fat intake is proportional to the age of the girl:
- up to 27 years old - 118 g.
- 28-39 years old - 110 g.
- category 40+ - 70 g.
Most of the carbohydrates for muscle building should be slow at the rate of 400 grams per day.

The best foods for gaining muscle mass

The increase in muscle mass is associated with the frequency of meals, the calorie content and the quality of the foods consumed. You can’t save, an unbalanced diet will have a detrimental effect on the state of the body as a whole.

rich in iron, keratin, protein. Ideal - 200 grams per day, 2 times 100 g.
Chicken fillet, . 300 grams contains 69 g of protein, i.e. half daily allowance. Consume 2-3 times a day in portions.
Salmon contains protein. Helps to restore strength after training, reduces muscle inflammation, helps to monitor testosterone levels.
Eggs. When gaining mass, they are second only to a protein shake. Protein is digested instantly, breaking down into amino acids. To create a balance between proteins and fats, you need to remove 4 yolks from 6 eggs. Such an omelette will give the body up to 30 grams of protein.
nuts. Monofats increase the efficiency of the heart, internal organs, ligaments. On the day you need to eat about 55-60 grams of various nuts:
- almond;
- walnuts;
- peanut;
- hazelnut;
- cashew nuts.
Milk has an analgesic effect, prevents the breakdown of muscle fibers. A 3% product will do. 500 ml contains 16-18 grams of protein.
Cottage cheese- the perfect addition to the diet for weight gain. Contains casein - a long-lasting protein, rich in calcium, necessary for joints during intensive training. You need to look after 9% cottage cheese. Can be used in a protein shake.
germinated wheat increase strength, increase endurance, reduce the load on the nervous system. In its composition has:
- potassium;
- calcium;
- zinc;
- iron;
- B vitamins;
- amino acids.
Rice. It is necessary to choose brown rice. It is absorbed slowly, giving out enough energy for sports. Also contains an amino acid that increases the level of growth hormone by 4 times. Soak before cooking hot water for 60-120 minutes.
Fruit quickly restore muscle fibers, have a high energy reserve. Also, the fruits are rich in vitamins, increase immune system. 60 minutes before training, it is advisable to drink half a liter of juice.
Bread. Whole grain bread product contains amino acids necessary for muscle growth. White pastries can be eaten after a workout to replenish supplies.
Garlic reduces rupture of muscle fibers, helps testosterone production.

Weekly menu for gaining muscle mass

Nutrition for muscle growth should be complete, high-quality, fractional. The diet consists of 3 main meals and 2 snacks.

Menu features for weight gain:

calories- 3000 kcal.
Water– 3 liters/day.
Avoid sweets.

An example menu option is shown in the table:

Day of the week	Menu
Monday	: oatmeal with apples, nuts, toast with cheese, tea. Snack: dried fruits. Dinner: chicken fillet, potatoes, vegetable salad, bread butter. Afternoon snack: banana, cottage cheese. Dinner: baked salmon, rice, vegetable plate.
Tuesday	Breakfast: buckwheat porridge with fruit, almonds, milk, bread loaf. Snack: cottage cheese, sour cream, honey. Dinner: vegetable stew, flounder, peppers, cucumbers. 30 minutes before bed: yogurt.
Friday	Breakfast: milk pasta soup, eggs - 2 pcs, cheese, bread, butter. Snack:milk shake, cottage cheese. Dinner:borscht in beef broth, beef, vegetable saute, buckwheat. Afternoon snack: nuts, dried fruits, banana. Dinner: mackerel, potatoes, vegetable mix. 30 minutes before bed: kefir.
Saturday	Breakfast: oatmeal, milk, b pineapple, blueberry, bread loaf. Snack: cheesecake, homemade yogurt. Dinner: hodgepodge, vegetables baked with chicken bread. Afternoon snack: milk smoothie, cottage cheese. Dinner: rice, baked salmon, vegetable salad. 30 minutes before bed: kefir.
Sunday	Breakfast: buckwheat porridge, scrambled eggs, bread. Dinner: vegetable soup, veal, pasta, cucumber. Afternoon snack: cottage cheese, jam, kiwi. Dinner: rice, chicken breast, steamed beets. 30 minutes before bed: homemade yogurt.

Optimal time to eat

Food- an important component in gaining muscle mass. Complete assimilation of the received elements will be only subject to the regime of the day, rest, training.

Before the start of training

You can not eat food immediately before training. Optimal time - two hours before class starts.

Choose foods that are rich in complex carbohydrates. They will give strength, energy for the upcoming workout. It is recommended to eat a plate of porridge, pasta, potatoes. Supplement the meal with fruits, meat, nuts. In 30 minutes, it is advisable to drink a cocktail containing proteins and carbohydrates.

After completing training

It is forbidden to exclude food intake after training. This is the ideal moment for the complete assimilation of all the elements necessary for building muscles.

After 45 minutes from the end of the lesson, you need to eat a few bananas, drink a portion of the gainer. The main thing is to replenish the lost energy, restore strength. Include in the diet food containing proteins, slow carbohydrates.

Meal frequency

It is necessary to eat with breaks not exceeding three hours. Eat well five or six times. Important point- the number of meals, the recommended meal time.

The ideal schedule for gaining muscle is presented below:

Breakfast – 7:00.
First snack – 11:00.
Dinner – 14:00.
afternoon tea – 17:00.
Dinner – 20:00.
Meal before bed – 23:00.

The serving size depends on the characteristics of the body, but the daily calorie content is not less 1500 kcal for girls, 2500 kcal for guys.

Having built your optimal nutrition schedule, you can achieve great results. By following this diet for 90 days, you will develop a reflex desire to eat by a certain time.

Water and its role

- an important component in gaining mass. The liquid occupies 65% of the total volume of biologically significant substances. To maintain the balance of H 2 O in the body of a bodybuilder, you need to consume as much as is lost during the day.

For girls - 2 liters, for guys - 2-2.5 liters.

Drink mineral water without gas, purified, boiled pipeline.

Water comes in:

Directly when consumed with liquid — 60%.
With food (soup, borscht, porridge) — 30%.
During the process of digestion — 10%.

Functions of water

The main functions of water in sports activities:

The required volume of liquid is calculated by the formula: body weight multiplied by 30. With a weight of 70 kg, you need to consume 70x30 \u003d 2100, i.e. 2.1 liters of water per day.

Water consumption rules:

Drink 90-120 minutes before training 400 ml of liquid, 30 minutes - 200 ml. Increase the volume to 800/400 ml in the hot season.
During the session, consume 250 ml of fluid every 15 minutes. For an hour of training - up to 1 liter for men, 600 ml for women. Professional bodybuilders increase the volume to two liters of water.
After exercise, you also need to replenish the lost volume of H2O - drink 400-700 ml within two hours.

Protein foods are essential for gaining muscle mass.

The best options are:

List of carbohydrate products

Carbohydrate foods should take up more than half of all food consumed. You need to use slow carbohydrates for food, fast ones - try to eliminate as much as possible.

You can get from:

Mushrooms.
Cereals.
Pasta durum varieties.
Legumes: beans, chickpeas, peas.
brown rice
Potato.
Vegetables.
Bread.
Greens.
Garlic.
Fruits, excluding grapes, pears.

It is better to eat the above dishes in the morning, 1.5 hours before training. Part of the carbohydrates can be replaced with a cocktail immediately after training.

List of foods containing fats:

Almond.
Cashew nuts.
Walnut.
Brazilian nut.
Hazelnut.
Mackerel.
Pastila from applesauce.
Sardines.
Anchovy.
Salmon.
Red meat.
Melted butter, butter.
Sour cream.
Cream.
Salo.
Crackers, homemade chips.
Sausage, balyk.

Features of nutrition for a set of dry muscle mass

There are several types of diets for drying:

No carbs- comes down to limiting the intake of any carbohydrates. It is allowed to eat meat, fish, eggs, green vegetables, sour-milk dishes, purified water.
zone diet suitable for bodybuilders who are intensively engaged in drying. The diet is divided into protein, fat, carbohydrate meals alternately and several snacks.
Paleo diet. The menu includes only natural, unprocessed foods: vegetables, fruits, berries, nuts. Milk, cereals, sugar are excluded.
Fractional nutrition. You need to eat every 2 hours, up to 10 small meals a day. Follow the diet for 5 days, 10 days - rest, eating 5 times a day with the same ingredients. This diet option for gaining dry mass is considered the most effective.
Special storage mechanism in case of pregnancy and childbirth with an excess of carbohydrates will lead to the appearance of fat folds;
Advantage female body - stored fat with the right diet in combination with training will easily turn into muscles;
The muscular corset is more developed in the lower part. Although the changes during drying will be seen better in the area of the arms, face, waist, chest. Lastly, the relief will appear on the legs, hips.

Features of the diet for drying in men

Features of nutrition for a set of dry muscle mass for men:

Features of the male body determines testosterone, a hormone:

Accelerates muscle growth.
Affects protein synthesis.
Affects the distribution of body fat.
Slows down aging.

About 10 milligrams of the hormone is produced per day. You can increase its volume only with proper nutrition, a selected diet, and competent exercises. Usage hormonal drugs will increase endurance, increase muscle mass, but can lead to dysfunction of the male genital organ.

Conclusion

Given the regimen of the day, the frequency of food intake, its calorie content, the ratio of fats, proteins, carbohydrates, you can achieve a quick set of muscle mass.

Have a good appetite- eat a lot, be attentive to the consumed products. The main thing is to eat more than spend. Take into account the number of calories spent on metabolism, intellectual activity.
Eat quality food, don't skimp. We must not forget about health, chasing the perfect body.
Training is only part of the success.
Exercises to select only proven use the services of a coach. Suitable: bench press, deadlift, flexion-extension of the arms. The break between sets is 2 minutes.
You don't have to stay in the same weight class all the time. We must always strive for new heights, better results.
Rest constantly. By overloading the muscles, you can slow down the process of muscle recruitment. The body requires rest, a good night's sleep, daytime relaxation.

When starting a diet for weight gain, you need to be prepared for fruitful, productive work, learn how to eat right with PP and follow all the rules and advice.

Have you always considered yourself too skinny? Skin and bones? At a time when most need to lose weight, gaining it can be a very difficult task.

Want to learn how to quickly gain weight without harm to health? In this article we will tell you how to increase body weight in a short time.

1. Eat often to get more calories

Although everyone should follow this rule, it is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.

This does not mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to dial healthy weight, then do not stock up on fat. Your snacks should be nutritious but high in calories, think about:

nuts
nut butter
dried fruit
avocado.

And it's yours evening snack. Forward!

And while it's a great way to gain weight, it's unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skimmed milk or juice shakes for a more active calorie boost.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, then eat to consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and in the diet of a person who wants to quickly gain weight, they must be present without fail.

To make things easier for you, we have compiled approximate diet nutrition for weight gain for men and women. For starters, you can use them as they are on the site, or you can customize them by changing products or increasing their number if you feel that this will not be enough for active growth.

For men

Breakfast

Lunch and dinner

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie content needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's up to you whichever is more convenient for you.

2. Eat the Right Fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereals, dairy products, nuts (including nut butter), and meats, and avoid ice cream, fried foods, and fatty junk food.

Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yogurt, fruit pie and fitness bars are good alternatives.

3. More protein

While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. it construction material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu.

Foods fortified with proteins are meat, cheese, milk, fish and eggs. For vegetarians, protein can be obtained from soy foods such as tofu, or even better from a combination of foods such as rice or corn and beans.

4. Increase the amount of carbohydrates in the diet

Although criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are the main source of energy for your body. But simple carbohydrates are best avoided. They hold empty calories and are likely to be stored as fat because the sugar entering your bloodstream quickly causes your blood sugar levels to spike.

Buckwheat, rice, pasta (durum wheat pasta), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period without causing insulin spikes that lead to fat deposition.

When gaining weight, the total calorie intake per day is considered. And to gain weight, you need to increase your daily calorie intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and assimilate food. After this time, he is in a state of hunger and begins to use the muscles to obtain nutrients. That is, it begins to destroy, with difficulty, the muscles obtained.

In order not to gain excess fat as the last meal before bedtime, you can eat:

cottage cheese
white meat
fish.

2. Exercise for fast weight gain

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to correctly compose a training program. And also use our selection tips, because the length of the limbs, the size and strength of the muscles impose certain restrictions on training.

1. Strength training

To get better quickly, it is not enough just to increase the calorie intake. The fact is that the body must see the need for a set of additional muscle mass. Because more weight is an increase in the load on the cardiovascular system, an increase in the load on the nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.

This is where strength training will help us, which will give a signal that the existing muscles are not enough and you need to build new ones. And increased calorie intake will be a good opportunity for weight gain.

Yes, cardio develops some of your muscles, but how can you quickly gain weight if the body is not getting enough strength training? No way. And here training with additional weights will come to the rescue. Here is a good set.

This doesn't mean you have to get attached to the gym (although it certainly works!). Do push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and better results, you need to use additional weight.

Exercise will also increase your appetite. A protein bar or post-workout shake will give you what your muscles need.

2. Increase physical activity

As mentioned above, in order to increase weight, the body must receive a stimulus. Your muscles should receive more load and work hard. If your loads are small, change them and make them more complex.

Buy home strength training equipment. It works if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will put you on the right track.

3. Use less energy outside of training

In addition to hoarding, burn as few calories as you can. Grab the remote, your milkshake, and drop onto the couch. 🙂

If you do become less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, visceral fat (the one that covers your internal organs) can appear subtly. And internal fat loves inactivity. Therefore, before you sit down to watch a movie, shake the iron. And only then arrange a movie marathon with a few light snacks.

Take snacks, cheese, nuts with you. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you.
If you feel like you're gaining excess fat, reduce your calories, remove or replace unhealthy foods with healthier ones, and do more exercise to burn fat.

I am often asked how to create a diet for gaining muscle mass for bodybuilders. This article will help all athletes cope with this task.

Dreaming of building more muscle?

All you have to do is go to the gym, train to the point of exhaustion, come home, and carry on with your normal activities, right? If only bodybuilding was that easy.

Recovery, muscle growth and overall performance largely depend on nutrition. Without it, you will never gain an ounce of lean muscle.

So, if you really decide to become a true bodybuilder, you will have to change your lifestyle and make a mass-gaining nutrition plan.

Don't worry, it's not as difficult as it seems. We will provide you detailed instructions by determining your nutritional needs to build a muscular body.

The nutrition of bodybuilders is constantly adjusted as muscle mass grows and training becomes more difficult.

If you are actively gaining muscle mass, and / or spend more and more time in gym for strength training, you need to eat more. Conversely, with a loss of muscle mass and (or) a decrease in the intensity of training, the diet should be reduced.

So how do you know if you're gaining or losing muscle?

Elementary: by measurements. There are two very good means. The first is the good old bathroom scales gathering dust in the corner of your bathroom. You need to weigh yourself regularly to understand how the process of building the desired muscles is reflected on your body weight.

If the scale shows the same number over and over again (or even less), then it's time to figure out nutrition, and switch to a healthy high-calorie diet for bodybuilders.

What increases your weight: muscle or fat? If your belly is growing, then obviously you are overeating. When trying to build muscle tissue, fat accumulation is an expected phenomenon (particularly with a high-calorie diet). But this process must be controlled so that the unfortunate fat is not deposited too much.

Another great tool for tracking your progress is a set of calipers (fat analyzers). Measuring the amount of body fat with them every couple of weeks will help you understand the essence of the phenomena occurring in your body. With a decrease in the amount of muscle mass, you should increase the calorie content of the diet. On the other hand, when the fat layer thickens, you need to eat less food. Every bodybuilder dreams of finding such a “golden mean”, when muscles grow, but fat does not.

Every good gym has a set of calipers. With their systematic use, you can easily determine all the processes that are happening in your body. When you calculate the total thickness of the fat layer in millimeters and weigh yourself, the percentage of body fat can be calculated from the table attached to the calipers.

Warning: tricky advice. The product of body weight in kilograms and percentage of body fat corresponds to the total amount of fat in the body. By subtracting this figure from your weight, you will find out your fat-free mass. In addition to muscles, this includes the weight of bones, internal organs, etc., but in our calculations we will take this value as an indicator of lean muscle mass.

The numbers you just got (body weight and fat-free mass) should be written down and saved. When you take measurements next time, you will compare these results and be able to judge whether the percentage of fat has increased or not.

Over time, you will make sure that with an adequate nutrition and training program, your fat-free mass will increase and your body fat percentage will decrease. If nutrition is insufficient, you will notice the opposite trend, and you do not need it at all!

Subcutaneous fat calculation

Parameter definition example subcutaneous fat and fat-free mass with a weight of 90 kg and 21% subcutaneous fat.

The next time you measure your body fat percentage, the fat-free mass should ideally increase, while the fat mass should remain the same or even decrease. This is what you should strive for. But sometimes the opposite happens: the dry mass decreases, and the amount of fat increases.

A decrease in fat-free mass is often associated with muscle loss due to insufficient nutrition that cannot cover the calorie expenditure during work or training.

What about those who train at home? In this situation, our old friends come to the rescue: scales and a mirror. Well, the one in which you admire yourself!

Scales should indicate weight gain. If this does not happen, you are most likely eating too little. When in the mirror you see a growing fat fold at the waist, then you have excessive nutrition.

How to compose proper diet for bodybuilders? First, we must know the required number of calories per day. The level of calories required by our body at rest must be added to the calories expended on daily activities and sports.

It is still unknown when it is better to use creatine: before or after training. So we advise you to eat them at any time convenient for you.

Fish Oil Omega-3

Omega-3 fish oil is a great addition to your nutrition plan. The use of oily fish like salmon has proven to have a positive effect on the body. But due to the high cost of seafood, it sometimes makes sense to get pure, concentrated fish fat in the form of nutritional supplements.

But how does the intake of omega-3 fatty acids affect muscle growth?

Fish oil has been found to improve joint stiffness, improve blood flow and promote recovery. And this provides increased productivity of training, and prolongs your sports career.

Thus, omega-3 fish oil as a dietary supplement to your bodybuilding diet is beneficial for your body and strength training.

Often beginners do not realize that nutrition is the key to success. Training, of course, is important, but it comes second. What should be the correct nutrition for mass? We will talk about this now.

Basic Rules

Now we will try to tell as clearly and concisely as possible about the most important principles that should be followed in nutrition during regular bodybuilding. First of all, be aware of the fact that in training you are destroying your muscles, not pumping them. They grow during recovery (most of all in a dream), requiring a lot of energy for such a process. Where does this energy come from? Of course, from food. In order for your muscles to begin to increase in volume, they must first be damaged (which is what we do in the gym), and then supplied with a sufficient amount of so-called building materials (proteins) and energy (carbohydrates).

It is easy to guess that muscle growth requires an excess of nutrients, and therefore it is important to get more calories than you burn in a day. Of course, the food must be right, because fast food will definitely not help here.

How many calories should an athlete who is in the process of gaining muscle mass get? The answer is simple: your weight x 30 + 500. Here is such a simple formula. For example, if you weigh 70 kg, then you need to eat 70 x 30 + 500 = 2900 calories daily. Eat more, grow more. Such a truth.

Body Types

Nutrition for mass cannot be universal, because we are all different. As you know, there are 3 ectomorphs, mesomorphs and endomorphs. Mesomorph (medium type) is ideally suited for the above scheme. A lean ectomorph can safely throw in 1000, not 500 calories, since such a person has an extremely fast metabolism. As for the endomorph (characterized by a rapid set of fat mass), such an athlete needs to be more attentive to the consumption of carbohydrates and fats (it is advisable to minimize their intake in the evening), and also reduce the allowance from 500 to 200-300 calories. We will talk more about diets below.

Nutrient Proportions

This is a rather painful topic. Take a look around: today there are a lot of obese people who eat an extremely large amount of unhealthy food that is deposited in fat. How to prevent it? First of all, stop eating fast food and sweets (1-2 times a month, of course, you can, but know when to stop), and also take into account the very proportion of nutrients. A healthy diet for muscle mass (its set) should consist of the following:

Proteins - 20-30%.
Carbohydrates - 50-60%.
Fats - 10-20%.

Protein (protein)

Do not forget that protein is the most important building material for your muscles. Keep in mind that animal protein (or protein) is much better than vegetable protein due to a higher quality amino acid set. Important information: the amount of protein consumed should be 2 grams (maybe a little more) per 1 kg of weight. Only in this case will the increased growth of your muscles begin. Sports nutrition for mass gain will help make up for the missing amount of protein if you are unable to consume the proper amount of natural food.

Carbohydrates

We go further. Carbohydrates are best source energy. We think that you have memorized the most important principle in nutrition: you need to get more energy than is spent during the day. Only an indicator of 50-60% of carbohydrates in the diet should already indicate the importance of this nutrient. In principle, they should be 2 times more than protein, that is, 3.5-4 grams per 1 kg of body weight. It is worth noting that they have about the same story as with proteins (the presence of animal and vegetable), because carbohydrates are divided into simple (sweets) and complex ( pasta, cereals). The first, in turn, cause a huge jump in insulin, which is why they are absorbed extremely quickly by the body. This often leads to the accumulation of subcutaneous fat.

Now you understand why it is harmful to eat sweets (nevertheless, fruits are rich in vitamins and fiber, and therefore they cannot be neglected). on the contrary, they are absorbed rather slowly (several hours), which allows you to gradually saturate the body with the necessary energy.

Fats

Nutrition for mass (as well as for drying) must necessarily include fats. Their complete absence can threaten you with health problems. As in previous cases, there are 2 types of this nutrient: saturated (lard, margarine, butter) and unsaturated fish) fatty acids. The former should not make up more than a quarter of the total amount of fat in the diet. Try to use more fish, which is rich in omega-3, which normalizes metabolism and improves heart function.

When is the best time to eat and how much?

Recipe for success. If you break up meals by 5-6 times during the day, this will accelerate the metabolism in the body, helping it to better absorb nutrients and enhance fat burning processes. This approach will allow you to absorb more protein, which is so necessary for the muscles.

A diet for mass gain should clearly distribute all the food that our body needs into equal parts. At the same time, remember the basic principle: carbohydrates always go in a descending line (that is, a lot in the morning and less in the evening), and protein (protein) - in a straight line (it must be consumed in equal portions throughout the day). This is the golden rule of bodybuilding. It is especially important before and after strength training, as the body needs a huge amount of energy. So what should be the diet for weight gain? Below is a great example:

2 whole eggs and 3 egg whites + 100 g of oatmeal (possible with nuts or raisins);

250 g pasta (durum varieties) / cereals (rice, buckwheat) + 200 g steak / chicken breast + vegetables;

200 g rice + fish / lean meat + vegetables;

200 g chicken breast with cheese;

200 g cottage cheese / casein shake.

This is how mass gathering happens. In principle, a similar diet will suit many athletes. What do we get? In the morning, the body is loaded with a high-quality protein-carbohydrate mixture, which prevents catabolism and triggers anabolic reactions.

Training should ideally be between the second and third meals. In order to maintain muscle glycogen and insulin production while working in the gym, you can drink various carbohydrate drinks.

In the last two meals, carbohydrates are excluded. The focus is on proteins.

We especially want to focus on the fifth meal (before bedtime). Cottage cheese or a cocktail contain casein (the so-called slow protein), which allows you to negate catabolism in the body during sleep, as well as saturate your muscles with the necessary building material.

This is how the nutrition program for mass gain turns out. Do not forget also about water (non-carbonated), because even with a slight dehydration of the body in the muscles, the recovery process is inhibited. Golden Rule: 1 liter of water per 30 kg of body weight.

Mass gain for girls, whose nutrition generally coincides with that recommended for men, is somewhat harder. Firstly, the fair sex has significantly lower levels of testosterone in the blood. Secondly, they need to get much fewer calories (1500 kcal per 50 kg of weight), and therefore it is much easier to break loose. All other principles remain the same.

Sports nutrition for mass gain

Many beginners overestimate it. In principle, for those people who weigh 70-75 kg, there is practically no point in taking additional food. This is because 140-160 grams of protein and 250-300 grams of carbohydrates are easy to consume with natural food. Of course, with the gradual increase in qualitative body weight (over 85 kg), much more nutrients will already be required. Which sports nutrition Ideal for gaining muscle mass? This is whey protein. This protein supplement is ideal for post-workout intake, as well as in the morning when the body is in an energy deficit.

As a rule, modern manufacturers with the world name Dymatize, BSN) make high-quality products with a protein percentage of up to 90%.

No less popular is the gainer. This carbohydrate-protein supplement allows you to replenish energy losses after training (100% recovery is possible only after a full meal, 40-90 minutes after the gym).

Next on the list is creatine monohydrate. This substance will help increase strength and overall muscle mass levels. BCAAs are an excellent choice to take during and after strength training as they prevent catabolism in the body.

Sports nutrition will help you achieve your ultimate goal. But do not think that it will fully replace natural food. This is far from true. Imagine a cake. So, cakes are ordinary food, and cream is sports supplements. That is, the basis should always be a standard meal, which will definitely allow you to gain muscle mass. Sports nutrition will only speed up this process by 5-15%.

Anabolic steroid

Anabolic steroids are pharmacological drugs that mimic the action of the male sex hormone testosterone. They allow you to accelerate the synthesis of protein (protein) inside the cells, which causes muscle hypertrophy (anabolic process). In addition, they significantly speed up recovery time, reduce the effect of catabolic hormones and accelerate metabolism. Of course, these properties allow you to build muscle mass very quickly. However, the use of such funds entails side effects(liver problems, failure hormonal background, testicular atrophy, masculinization and others), and therefore you should always be prepared for the conscious harm to the body if you decide to embark on this path.

The nutrition program for mass gain of absolutely all professional bodybuilders includes steroids, and therefore do not flatter yourself with false illusions about a huge body without doping.

Basic Rules

Summing up all of the above, we indicate the most important principles in nutrition:

For quality growth, you need to create a positive calorie balance.
Crush food into 5-6 doses.
For 1 kg of body weight, there should be 2-2.5 g of protein, 3.5-4 g of carbohydrates and 1 g of fat.
The priority is animal protein, complex carbohydrates and unsaturated fatty acids, as well as foods rich in Omega-3.
Do carbohydrate loading before and after training.
Carbohydrates should always go in a falling line, proteins in a straight line.
Avoid simple carbohydrates and fast food.
You can add sports nutrition to your diet, but do not overdo it, pay tribute to natural products.
Drink plenty of water.
Anabolic steroids will speed up your nutrition at times, however, carefully weigh the pros and cons before you start taking them.

Conclusion

Gaining muscle mass is not as difficult as it seems at first glance. Ate more - became more. If you're not growing in mass, increase your food intake (especially carbs and protein). If you start to swim fat, reduce calories. Everything is very simple. Above, we described all the subtleties that a program for gaining mass should have. Good luck in achieving your goals!

Foods that contain all the necessary nutrients will help build muscle mass. For muscle growth, it is necessary to lean not only on protein foods, but also on healthy ones, since it is carbohydrate-containing foods that energize, which is so necessary after intense training.

The complex is important in everything, you will not achieve the desired effect if you do one thing, for example, play sports, but do not adhere to the diet, so in order for the muscles to really grow, you need a specially designed training scheme plus appropriate nutrition.

Sample menu for gaining muscle mass:

Day 1.

Breakfast: omelette of 4 eggs with herbs and legumes, 2 cups of milk plus a banana (beat in a mixer).
Snack 1:, a pack of low-fat cottage cheese (200 grams);
Dinner: durum wheat pasta (200 grams per ready-made), (200 grams ready-made), vegetable salad, 2 slices of bran bread, a cup of cocoa.
Snack 2: smoothies from kefir, avocado, banana, nuts and dried fruits.
Dinner: 200 grams of oily fish, boiled rice (200 grams), 2 slices of bran bread, a cup of black tea with lemon and honey.
Additionally: you can eat 200 grams of any fruit or berries.

Day 2

Breakfast: oatmeal in milk with fruits and honey (200-250 grams in finished form), 2 cups of low-fat milk, 2 bananas.
Snack 1: cottage cheese with dried fruits (200 grams) plus a protein shake.
Dinner: soup with meat, 2 slices of whole grain bread, a cup of tea with lemon and honey.
Snack 2: 2-3 sandwiches with chicken breast and vegetables.
Dinner: boiled buckwheat with mushrooms, onions, herbs and chicken breast (250 grams boiled) plus a glass of kefir or a cup of cocoa with milk (no sugar).
Additionally: you can eat a can of beans.

Day 3

Breakfast: oatmeal with raisins and honey (200 grams in finished form), a glass of low-fat milk, 2 boiled eggs, 2 slices of whole grain bread.
Snack 1: protein shake plus 2 bananas.
Dinner: 200-250 grams of baked fish with rice, vegetable salad (200 grams), milkshake.
Snack 2: a pack of cottage cheese plus a glass of kefir.
Dinner: 250-300 grams of boiled meat, a glass of broth plus buckwheat (200 grams boiled), black tea or cocoa with milk without sugar.
Additionally: you can eat 50 grams of nuts.

Day 4

Breakfast: tuna salad with greens plus 3 egg whites, a glass of milk, a banana, 2 cheese sandwiches.
Snack 1: protein shake, 2 apples, 1 banana.
Dinner: boiled buckwheat with chicken breast, peas and mushrooms (200-300 grams ready-made), 2 slices of whole grain bread, a glass of milk or compote.
Snack 2: a pack of cottage cheese (200 grams) plus low-fat sour cream (100 grams) plus a glass of kefir.
Dinner: thick chicken soup, 2 sandwiches with cheese and cucumbers, a cup of cocoa.
Additionally: you can eat a couple of pieces of oily fish.

Day 5

Breakfast: oatmeal with fruit (200 grams), 2 boiled eggs, a glass of milk.
Snack 1: salad with vegetables and (200 grams).
Dinner: pasta with meat and herbs (200-250 grams), 2 slices of bran bread, a cup of tea or compote plus 2 bananas.
Snack 2: 2 egg whites plus a pack of cottage cheese.
Dinner: boiled rice(200 grams), can of tuna with greens, 2 slices of whole grain bread, protein shake.
Additionally: you can eat 2-3 any fruit (preferably citrus).