Nutrition for muscle mass — rules for and an example of a daily menu.Recommendations for the preparation of diets for fast muscle growth, norm of proteins, fats and carbohydrates.
Products for muscle growth
Professional athletes know that nutrition is a key factor in recruitment of muscle mass. The diet for muscle growth is not simply the intake of sports supplements (even the most effective and expensive). Without sufficient quantities of conventional foods muscles will not grow, no matter how frequent and proper was not weight training.
In addition, it is a mistake to consider the diet for muscle mass solely in the form of enhanced consumption of protein foods. Despite the fact that the proteins are really necessary for muscle growth, carbohydrates are an equally important component of the diet to increase the mass — recall that carbohydrates are the main source of energy for muscular work.
Sports diet: calculation of calories
Preparation of diet for muscle mass starts with determining the optimal caloric intake for all food consumed. FitSeven already wrote about the fact that muscle growth requires excess daily calories by about 15-20% — male age 25-30 years, height about 180 cm, and weight 70-73 kg daily must be at least 2700-3000 kcal.
Note that the sources of carbohydrates and fats in the diet for muscle gain should be as “correct” — otherwise, excess caloric intake will easily lead to the recruitment of predominantly fat mass, not muscles. In fact, for muscle growth you need to eat not just fast food and more natural products.
What you need for muscle growth? BDIM!
In the article “bases of power in numbers” we are told that when muscle mass fat should provide 30-35% of calories coming in (mostly in the form of vegetable oils), carbohydrates with a low glycemic index of about 50-60%, different proteins 20-25% of total calorie intake.
Attention to specific numbers is quite important. Sometimes even professional cannot “by eye” to determine the composition of your daily diet — not to mention the beginner. Remember that the implementation of the recommendations in a simplified form (“for mass, need to eat more carbohydrates and proteins”) will unambiguously lead to fat gain, not muscle.
The daily rate of protein for muscle growth
The view that protein should be the main diet for muscle gain it is only partially true. In fact, increased caloric intake and a sufficient amount of the right carbs is much more important. Latest scientific studies indicate the need to use about 1.5-2.5 g of protein per kilogram of dry body weight for guaranteed weight gain.
In other words, a man weighing 70 to 75 kg with 8-10% body fat percentage in the body for muscle growth enough 150-190 grams of protein a day. You must understand that exceeding this figure will not bring any incremental efficiency — but in terms of money, calories meat foods always cost a lot more than calories oil, various cereals or even fruit.
The importance of mealtime
Immediately after the gym especially the body needs increased amounts of carbohydrates to replenish the energy spent during weight training. Reception servings of whey protein, while useful for muscle growth, but will not give the same level of efficiency as the reception cocktail of fast utilizable carbohydrates and protein (i.e., gainer) creatine.
At the same time in the evening (especially 3-4 hours before sleep) for a set of”dry” mass is recommended to minimize the amount of foods with simple carbohydrates. This will help to minimise the set of unwanted body fat, because during sleep for recovery and muscle growth, the body needs rather proteins and good fats (olive oil), and not carbohydrates.
Products for muscle growth
Nutrition for muscle mass can be extremely simple and consist of the usual food, available even to poor students or inhabitants of small towns with a limited selection of “exotic” products. In fact, such a power should be based on three simple rules:
- In the morning — more of the right carbs. To ensure efficiency (both during the day and during weight training) for Breakfast you have to consume a significant amount of carbohydrates — but not just bread with jam or cereal for Breakfast (i.e., fast carbs), but rather the usual oatmeal with the addition of moderate amount of honey or pieces of fruit.
- Lunch is the main meal. The greatest amount of carbohydrates, proteins and fats should you eat lunch and not for dinner, as many are accustomed. This minimizes the processes of deposition of excess calories (and without the excess calories muscle just will not grow) as fat.
- Day — healthy snack. About four o’clock in the afternoon, reward yourself with a serving of nuts and dried fruit. If your goal — as fast as possible weight, fry an omelette of three eggs.
- Dinner — light protein products. The basis of the dinner should be lean meat (or fish) with a greater number of seasonal vegetables, stewed in vegetable oil (preferably olive). Source of carbohydrates should be buckwheat is a staple food of the athlete.
Sample menu for weight
- Cup of oatmeal (30-50 g) with milk (preferably skim) with a half banana and a handful of dried fruit right.
- Buckwheat porridge with chicken breast, fried in olive oil. Pour 100-130 g of dry buckwheat (about half a Cup) in a pot, add 250-300 ml of water (half Cup), add salt. Put on fire, bring to boil, close the lid and simmer for 15 minutes Until the porridge is cooked, fry in a tablespoon of olive oil chicken breast.
Nutrition after workout:
- A large portion of protein (half a scoop) and 10-20 g of fast carbs to close carbohydrate window. Also add to your sports drinks 5 g of creatineand pre-workout take a few capsules of BCAA.
- An omelet of three chicken eggs.
- Vegetable stew with beef and dressing with olive oil. Use 200-250 g of various vegetables (zucchini, sweet pepper, corn), 100 g of pumpkin or potato (preferably sweet potato – sweet potato), 50-60 grams of buckwheat or macaroni from durum wheat and 100-150 grams of beef.
Sports diet for Teens
First of all, recall that teenagers under the age of 18 is strictly not recommended exercises that provide vertical load on the spine — that is, squats and other basic exercises with a barbell. Because without these exercises is difficult to achieve significant muscle growth, special sports diet for Teens is often not required.
However, this does not exclude the importance of non-sugars (primarily sweets and sodas), semi-finished products and junk food (chips, pizza and French fries). Even if the set of significant muscle mass is not the main goal, the more natural and varied food is, the better the body of the teenager will be able to realize its growth potential.
The main rule of nutrition for muscle mass is increased by 15-20% of the daily caloric intake. The next important item of diet for muscle growth is the glycemic index of carbohydrates consumed and the time of their admission: required fast carbs immediately after gym, and slow carbs (vegetables) for dinner.