Diet for a set of muscle mass
This article was worked by the best professionals, taking as a basis not only the data of nutritionists, but also information about the use of various diets in bodybuilding practice. The article is not just a description of a specific diet, but a full-fledged guide for bodybuilders of any level of preparedness, allowing you to understand the basics and nuances of sports nutrition, make up an individual diet and strengthen your health with it, and achieve the best results in bodybuilding.
The diet described in the article can be used for quite a long time and has, in contrast to the unprofessional diets, features and start and finish. It is worth remembering only that to reduce or increase the amount of food consumed should be gradually to prevent the development of possible metabolic disorders and disorders of the stomach. It is necessary to give the body enough time to adapt to the peculiarities of the new diet.
During the recruitment of muscle mass, you need to eat often enough. The most appropriate number of meals is 5-6 once a day. Nutrition with such frequency does not overload the digestive system, and nutrients in small portions constantly enter the blood. Thus, the muscles throughout the day will receive recharge. In the event that a similar amount of food is eaten in 3 intake, the excess amount of nutrients entering the body will not go to make up the muscle mass, but to form fatty deposits, which can not be eliminated in conditions of a high-calorie diet.
2. Food with increased energy value
About 70% of food eaten during the day, should be the most high-calorie, to prevent overloading the digestive system. In addition, with increased consumption of low-calorie foods, nutrients are assimilated much more slowly. Do not completely abandon the useful fruits and vegetables, but their share in the daily diet should be reduced to 30% or less. Vegetables and fruits contain vegetable fiber, which stimulates intestinal contractions and interferes with the digestion of high-calorie food.
3. Reduced content of fast carbohydrates and fats
During the diet, it is very important to limit the consumption of food saturated with fats. Such foods include fat, fatty meat, butter and margarine, sausages and so on. For the growth of muscle mass the body uses, first of all, carbohydrates, and fats, under the condition of sufficient intake of nutrients, are deposited in fat cells, adipocytes.
It is also dangerous to eat foods that contain fast carbohydrates, such as sweet fruit, bakery and confectionery. Even in conditions of excessive intake of nutrients, fast carbohydrates are rapidly absorbed in the digestive tract, which increases the level of sucrose in the blood. A protective reaction of the body to a sharp increase in the level of sugar is the transfer of glucose into fat, which is highly undesirable during a diet.
Eating foods that contain fast carbohydrates is recommended after exercise. At this time, the organs and muscles are able to quickly dispose of large amounts of glucose, due to increased secretion (secretion) of insulin. Insulin, being a natural anabolic, is extremely important during the recruitment of muscle mass.
During the diet, many metabolic reactions begin to work in a more intensive regime, which leads to the need for increased water intake. Taking into account the water contained in the products, the optimal daily amount of liquid is about 3-liters. Do not let the body dehydrate.
The amount of food, during the diet for mass gain, should be approximately equal, but the order of 70% of the daily diet should be on a daily interval of up to 16 hours. At night, it is not recommended to eat fatty or sweet. The food used before bedtime should be easily digested and contain a lot of protein. The ideal choice for an evening diet are vegetables (including legumes), poultry, fish, eggs, salads and sour-milk products.
Diet before the workout. For 2 hours before the start of the training you need to eat, while the food should contain slow carbohydrates. Ideally, porridge, flour products, vegetables are suitable for these purposes. Before training, the gilkogen depots must be loaded with carbohydrates to provide energy to the muscles and brain.
Diet after training. After 20-30 minutes after the training you need to eat well. This meal should be the biggest one per day. In case you take a geyner (protein shake) after training, it's better to put food on for an hour and a half. This meal should include products enriched with slow carbohydrates and proteins. After the training, you can afford and some limited amount of fast carbohydrates.
6. Ratio of nutrients (in calories)
- Carbohydrates – 50-60%. During the diet, you must take the maximum amount of slow carbohydrates.
If you limit the amount of fat to less than 10%, it can cause a metabolism reorganization. In food it is better to consume only vegetable fats, the consumption of fatty fish can not be limited.
Do not take this ratio of nutrients as a constant. Each organism is individual, and therefore it is very important for each athlete to find his own relationship, the most effective one.
The key principle for increasing muscle mass
Grow muscle mass begins at the moment when the equivalent volume of energy entering the body with food exceeds the amount of energy that the body consumes in the process of vital activity. Do not forget that the human body is characterized by the maintenance of homeostasis (permanent permanent state of the internal environment). For this reason, increasing the caloric intake of food consumed per day by 10% or even by 30% is unlikely to lead to a change in muscle mass. For this purpose, caloric value should be increased by 50, and sometimes by 100%.
Most bodybuilders sooner or later face the problem of choosing foods for daily meals. That's why we decided not to superfluous to list all the products from which it is easy to make up your diet during the diet for muscle mass. Most of the products contain a whole range of nutrients, and therefore this division is very arbitrary. Do not consume the same product for a long time constantly, otherwise at a psychological level, it will develop disgust. In the individual menu, you should alternate different products.
Products with abundant protein content
Foods with a high protein content in nature are by no means so many. The most accessible and popular ones are, (the products are listed in the order of their value for the bodybuilder):
- Meat. During the diet, you can consume any lean meat. Poultry meat is the most preferred, because of its low fat content and easy digestion.
- Porridges contain in their composition mostly slow carbohydrates, proteins, and also important microelements and vitamins. The most useful include oatmeal, buckwheat, corn, wheat and rice porridge.
- Pasta. Preferably, the use of food products from flour, durum wheat, and flour as coarse as possible.
- Bread. It is necessary to limit consumption of white bread and use more black.
- Muesli and cereal are not only useful, but also introduce some variety to the athlete's menu.
- Vegetables and mushrooms
Among vegetables, potato is the most popular. From this root, you can cook at least 100 dishes. However, potatoes are a rich source of starch, which is digested very slowly. That's why you should limit the use of potatoes and vegetables in general, in order to avoid stomach upset.
Hazelnut, walnuts, peanuts, pistachios and apricot seeds are very valuable sources of carbohydrates in the menu of athletes.
These foods contain useful minerals and vitamins. Nevertheless, greens and fruits contain fiber and fast carbohydrates, and therefore the use of them is better limited, so as not to overload the digestion.
It is recommended to take not only fats, but also omega-3 fatty acids. In other cases, you should take vegetable fats and fish oils, and in any quantities.
Combination of diet with sports nutrition
Recommended additives for weight gain
More than 3100 calories.
A full source of vitamins and minerals!
This diet can be combined with sports supplements. Sports nutrition will help to gain muscle mass much faster and will satisfy the body's increased demands from vitamins in vital microelements.
Protein cocktails are taken between meals, before going to bed, immediately after awakening and after training. In the event that a pure protein is taken instead of pure protein, it must be taken only after training.
Strictly recommended to take a special vitamin-mineral complex, because of the insufficient content in the diet of bodybuilders of fruits and greens.
Creatine is taken strictly after the training, mixing it with sweet juices, a ginger or a protein cocktail. So it is most effectively absorbed by the muscles.
And by the way, to make up a supply of vitamins in the body, it is not necessary to buy a bunch of fruits and vegetables (especially in winter, when they have fabulous prices). It is enough to go to the nearest pharmacy and buy these very vitamins, personally I prefer Undevit. It contains the most necessary vitamins, and there are no other rubbish that can harm your health. If someone bothers that they say it's not natural vitamins, but chemistry, then I can pack you)) You, your body, the world around you, this is also one solid chemistry))
Neither you have a menu of gourmets here)) In my do not need to read about what is best to eat and what dishes to amuse yourself. Grub is your enemy on the path of bodybuilding. About grub you need to think least of all, and all your strengths and your focus on the maximum include in training. And then, after training, you can eat. And I do not like to cook something exquisite there, but prefer meat, fish, eggs, cereal cereals and dairy products (ha-ha when I read what I need and skimmed off the chair with laughter did not fall, there fat is nothing, why and just do any athlete should have a minimum of 15% fat mass from the total body weight, for the normal functioning of all organs of the body). In general, if your goal is to pump up a beautiful and muscular body (well, of course if you're not for 40, then it's too late: D), then devote yourself to training
It can be seen that Vasily is a great "professional" . If a person believes that nutrition in bodybuilding is something secondary, then the probability of 100% can be affirmed – apart from this translated and very limited article, he did not read any sports literature.
What is the greenhouse mine koment removed?
Bruce Lee also took so many meals a day
A little bit about the proteins 1. Well, do not tell me. For example, the meat of a duck or goose is very high-calorie, and you advise preferably eating a bird. On the other hand, in beef, veal or pork (do not be surprised, pork is also low-fat), there is a lot of myoglobin (a protein like hemoglobin) that our body needs. 2. It has always been said that vitamin D (ergo-, cholecalciumferol) is given against rickets, and the muscles have never been talked about. 3. Excellent. Low-fat. And what do we get? White water or gruel? Together with fats, proteins with carbohydrates that you are worried about are also lost. 4. Ay-yai-yay, 6-8 eggs every day is very dangerous. Yes, eggs help to fight cholesterol, but even they should eat only 10 pieces per WEEK! Do you hear me? Every day you can eat just 1-3 egg. 5. And what about alfalfa, clover, peanuts? You also deliberately did not include them in your list? 6. As well as nuts are very fatty, not for nothing that they often make butter.
Here I am all thinking "bakery products" and "flour products" – it's the same thing! They are simply called differently.
It is interesting that everyone is advised to eat nuts, beans, fatty fish. But I did not notice the benefits of these products. Toko harm and discomfort. Maybe it is anindividual, but nevertheless I try to avoid. Especially beans.
Greetings me 18 weight 67 biceps no vapsha pumped only because I'm doing football, help please make a diet on the mass boron, but I'm a student and there is not much money.
Since when does the consumption of a large number of eggs have no effect on health? 8 eggs per day is too much. Another conversation is that the liver produces its own cholesterol and in case of what (with a large intake of cholesterol from the outside) the liver can reduce the synthesis of cholesterol. But 8 eggs are too.
I agree. I never eat so little.
8 eggs is the norm, it's very easy for breakfast. A lot of this is 20 egg whites per day
6-8 eggs daily? Do you have any idea what this threatens from a medical point of view?
There is in view of 6-8 proteins from the egg, the yolk is discarded
paradox, but the protein is contained in the yolk. In short, there is an entire
50% protein is found in the yolk, while the yolk is 35% of the egg weight)
The yolk contains far more than 50% of protein, since it concerns eggs of the store (it is artificially grown eggs or eggs "long-playing" ie the yolk has a bright yellow color for a long time). In such eggs in the yolk, nothing is good except that you do not get the protein you have and just destroy the liver. 8 protein eggs need to drink in the morning and it is advisable to do this raw
Hello, I'm starting to practice this program: http://dailyfit.ru/programmy-trenirovok/programma-trenirovok-s-gantelyami-doma/. Who will help to make a nutrition plan so as I am new to this business
Unless creatine should not be taken for 45 min before training, it helps increase strength. Why is it needed after training?
Creatine is not pre-exercise, which acts instantaneously, it accumulates in the muscles. And it is best to digest it after exercise
I 18, hang 80, I want to make the body stronger and the relief is small, will your program suit?
Nikita, I think it's better to book a training program in the instructor's room (if, of course, this is really an instructor and understands everything in training) for a moderate fee – he will also monitor the correctness of its implementation. Do not forget about the food 5-6 once a day or 2-3 times, but then with additives – the gains / proteins + vitamins necessarily and drink plenty of water. I wish you success
Hello. I am Andrey. I 18 years, growing my 175sm and weighing only 55 kg. I want to try your method for recruiting muscle mass. Can can advise from what to me to begin?
what to choose my son, he is thin, he 20 years, he travels a lot on the sports bike
The goal is to gain muscle mass? And the load is only aerobic?
That is why the consumption of potatoes and vegetables in general, to avoid stomach upset.