Protein protein diet for muscle mass: an example of a menu
To build quality muscle mass, proper nutrition plays a key role. You can competently train, observe the regime, have a good rest, but without a thoughtful sports diet all these efforts will go wrong. To create new muscle fibers, the body needs a building material – a certain set of nutrients obtained from food. Let's consider the basic approaches to drawing up of an effective diet for increase in muscular volumes.
Basic principles of nutrition for a set of muscle mass
The main principle of mass gathering is a surplus of calories. If the body receives more energy from food than it spends during the day – the weight will increase. Conversely, with insufficient nutrition, the figure on the scales will gradually decrease. It is important to remember that when hunger is burned primarily not fat deposits. Fat to burn physiologically more difficult, therefore at once "muscles" will start to burn down. So, meals should be planned in advance.
The second most important is the principle of fractional nutrition. Habitual for an ordinary person 3 times a day, an athlete will not be suitable for 2 reasons: first, in 3 reception it will be very difficult to consume the right amount of food (if it does, then, most likely, digestion problems will follow), and secondly such the diet will lead to stretching of the stomach. Therefore, 5-7 meals per day are considered optimal.
The third principle of mass gathering is the right choice of products. You need to eat high-calorie, protein-rich food: porridge, meat, fish, eggs, milk products, nuts, pasta from hard varieties. It is forbidden to eat fast food, sweet, flour and canned food. For better digestion and assimilation of protein, the main diet is supplemented with vegetables and fruits.
The recommended norm of protein, fat and carbohydrates per day
The amount of nutrients needed for growth directly depends on the current body weight. For a stable set of muscle mass, you need to consume every day 2 g protein, 4 g carbohydrates and 1 g fat per kilogram of weight. The biggest problem for beginning athletes is that they can not correctly calculate the number of products based on the above figures. Take, for example, the average 70-kilogram athlete. On the day it needs 2 * 70 = 140 g protein, 4 * 70 = 280 g carbohydrates, and 1 * 70 g fat. Is it much, or little? This is a lot, especially for a person who used to eat from time to time. 140 g protein – this is half a kilo boiled, or 700 grams of raw chicken breast. 280 g carbohydrates is more than a kilogram of buckwheat porridge. And to get 1 g correct and healthy fats have to eat a good piece of mackerel.
Therefore, it is necessary to move on to the correct food scheme step-by-step. If yesterday a man had breakfasted with tea, had dinner with a bowl of soup, and had supper with a piece of pizza, his stomach simply would not be ready to immediately switch to a kilogram of porridge a day. Increasing the diet should be carried out sequentially – according to 150-200 kcal per week, otherwise digestion problems will be inevitable. The amount of food is increased until fatty deposits begin to appear in the abdomen area – this is a clear sign that the body has enough energy.
Thin people because of the rapid metabolism, you need a lot of carbohydrates – from 3 to 6 g. Endomorphs on the contrary, you should cut the rate, otherwise the inevitable will be the process of swimming with fat.
List of permitted and prohibited products
Recommended products for massaging products include:
- Porridge: buckwheat, oatmeal, rice, pearl barley, millet. The exception is manga – its use is useless;
- Meat: chicken, lean pork, lean beef, turkey, rabbit. It is best to cook or steam;
- A fish. In terms of protein it is useful to consume ordinary freshwater species: bream, roach, carp, pike perch, pike; but to provide the body with essential fats Omega-3, you should pay attention to sea varieties: mackerel, herring, salmon, salmon;
- Eggs. Cook, cook, cook an omelet and add it to the cocktails. They contain a large number of essential amino acids. In their raw form, they are useless. almost not digested.
- Milk and products from it: cottage cheese, cheese, kefir, yoghurt.
- Nuts: walnuts, forest, peanuts;
- Sunflower seeds: sunflower and pumpkin;
- Seafood: shrimp, squid, etc.
- Macaroni from durum wheat. Cheap brands are not recommended, as they usually contain white wheat flour;
- Vegetables and fruits. The bigger, the better. Help digest protein and have a positive effect on the process of digestion;
- Water. At least 2,5 liters of clean water a day. The human body, including muscles, mostly consists of water, and its lack leads to slower growth processes.
- Fast food: hot dogs, hamburgers, pies, chips, crackers;
- Sweet and flour: cakes, sweets, buns, white bread, carbonated drinks;
- Sausages and shop meat products;
- Canned food;
- Alcohol and cigarettes. Not because of what is harmful, but because it inhibits the increase in muscle mass.
There are exceptions to these rules. There are people who, no matter how much they eat the right food, still can not gain weight – in such cases, a small amount of sweets are allowed. And those who can not live without a favorite cake can eat it for breakfast – in the morning it is permissible.
The most popular source of protein among athletes is chicken – inexpensive, delicious, affordable, quickly absorbed. In the second place, chicken eggs are an excellent option for breakfast. 1 egg contains 6 g protein, which, given the democratic price, will perfectly complement the diet. Cottage cheese is processed by the body about 6 hours, and all this time supplies the muscles with protein, so eat it better before going to bed. At least once a week you need to afford sea fish: the value of Omega-3, which is part of it, is difficult to overestimate. Milk is an excellent source of liquid protein, a favorite beverage in power sports. If the milk is digested badly, you can try replacing it with kefir, fermented milk or yoghurt.
Kashi is the best source of carbohydrates for weight gain. Croups contain so-called slow "coals", giving energy for 2-3 hours. For breakfast, a good portion of oatmeal is recommended, during the day – buckwheat or rice. Porridge is needed to replenish energy reserves after a heavy workout, for recovery, and also for the functioning of the body during the day. Sweet and flour products contain "fast" carbohydrates, their use entails the formation of fatty deposits.
When an athlete says that there are fats in his diet, he does not mean harmful, fatty foods. The correct fats are found in nuts, seeds and fish. An excellent source of Omega-3 is linseed oil, obtained by cold pressing of seeds. You can consume fish oil or special additives obtained from natural raw materials. But the main source of fats is sea fish: mackerel, herring, salmon.
Protein diet for a set of muscle mass menu
Weekly meal schedule for an average athlete is as follows:
If a fair sex does not just want to be pulled up, but really get a few quality pounds, then you will have to eat, respectively:
The sports approach to food is distinguished by an increased amount (up to 3 g per kilogram of weight) of protein and active use of specialized mixtures:
The most important principles of a diet for mass gain can be found in the following video:
As you can see, you need to have some knowledge to create the right diet. Each person is individual, and the information stated in the article should be taken only as a recommendation. The menu should be made on the basis of the type of physique, lifestyle and personal preferences in food. Properly planned diet will necessarily lead to the cherished goal – a set of quality muscle mass.
A good drug, most importantly – do not overdo it with a dosage, which seems to have been a couple of times.
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And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.