What to eat to build muscle: a diet for muscle growth
To build muscle, it’s not enough to forgive yourself to go to the gym and start reaping the barbell. Physical activity gives only 10% of the result, the main thing is to follow a sports diet.
It is necessary to develop an individual menu that provides the body with the necessary amount of energy and nutrients.
Nutrition for Muscle Growth: Basic Principles
You need to understand that the more training, the more food an athlete should eat. Otherwise, the body will begin to withdraw energy from its reserves, first destroying the stored fat, and then the muscles.
Of course, there is no need to talk about any muscle growth.
If you leave the food unchanged, and increase the load, there will be a calorie deficit . It is necessary to increase the calorie intake, while the diet should be balanced in terms of BZHU and microelements, and also comply with the following principles of bodybuilding.
There is simply a lot of food wrong, you can’t eat the daily allowance for two or three sittings. You need to eat in small portions as often as possible.
So food is absorbed faster, filling the body with the necessary energy for training. When overeating, most nutrients do not have time to be absorbed and excreted from the body. Fractional nutrition allows you to build muscle, not fat.
Any product taken should be high in calories. "Empty" food will only take its place in the stomach, the diet should contain a minimum of 3/4 high-calorie foods.
It is important to observe a surplus of calories, that is, the amount of energy received must exceed the amount consumed.
Slow Fats and Carbohydrates
The diet should include a minimum of fast fats and carbohydrates. It is necessary to abandon confectionery, flour and carbonated drinks.
They are difficult to digest and contribute to the accumulation of fat, while the body receives a minimum of energy. Therefore, it is important to minimize the use of such products, but it is also impossible to completely abandon them.
Dehydration is a very common occurrence among athletes. Significant food reserves are spent during physical activity, which, against the background of an accelerated metabolism, negatively affects the athlete's well-being and the recovery process.
If an ordinary person needs to drink about 2 liters of water per day, then the athlete should drink at least 3 liters for bitches. In the event of dehydration, even observing the training program and the proper diet will not bring the desired result.
It is very important that nutrients enter the body at regular intervals. Most fats and carbohydrates should be consumed for breakfast and dinner.
3 hours before bedtime, only white food can be consumed. Compliance with the diet is also important for the digestive system, which can suffer due to heavy loads.
Diet should be combined with the level of exercise, calories consumed should be enough for muscle growth. If physical activity is insufficient, excess calories will turn into fat mass.
To saturate the body, you can additionally use sportspit, which will help accelerate the process of muscle growth.
Fats, proteins, carbohydrates: daily intake
The lack of an element in the diet negatively affects athletic performance. Moreover, the ratio of proteins, fats and carbohydrates should correspond to certain proportions.
This will allow the gastrointestinal tract system to fully function, and individual components to be quickly absorbed.
The ratio of the BJU should look like this:
proteins - up to 30%;
fats - about 15%
carbohydrates - not less than 55%
To calculate the required calorie content, you can use the following method: multiply the weight of the athlete by 30 and add 500. This will be the daily norm.
Of course, each person is unique, so the calorie intake needs to be adjusted based on their own results.
If the weight does not grow or decrease, you need to increase calorie content, if the mass is quickly gained and stored in fat reserves, calorie content should be reduced.
In order for men to calculate the required amount of BJU, the following recommendations should be observed:
The amount of protein consumed (in grams) is calculated by multiplying your own weight by two.
The amount of consumed fat should be reduced, not excluding them completely. Athletes under the age of 30 should receive a daily fat intake of 150 g, up to 40 years old - 120 g, older than 40 years old - no more than 80 g.
Among carbohydrates, preference should be given to complex ones, the amount of which is normally about 500 g.
For women, there are slightly different recommendations:
The amount of protein consumed is calculated by multiplying the weight by 1.5. Protein is very important, since its deficiency leads to a deterioration in the condition of hair, nails and skin. Therefore, even if there is no goal to increase muscle volume, it is impossible to completely abandon protein.
The amount of fat should be 100 g under the age of 30 years, up to 40 years old - 80 g, over 40 years old - 60 g.
Carbohydrates should be consumed around 400 g per day.
Allowed and Prohibited Products
The following product groups are prohibited:
Meat: sausages, bacon and bacon.
Fatty: butter, spreads, fried products.
Sweets: cookies, buns, chocolate, marshmallows.
Smoked meats and preservation.
Too salty foods and containing chemicals of artificial origin.
Other products are allowed.
To saturate the body with protein, it is recommended to use turkey or chicken fillet as the main product. Dairy products, including milk, yogurt and low-fat cottage cheese, are used as an additional source.
Chicken eggs are perfectly absorbed by the body, which can be consumed whole or without yolk (if there are problems with being overweight).
Vegetarians can replace animal meat with fish or plant foods, such as nuts, sprouted wheat, lentils, and sunflower seeds.
Carbohydrates - the most important component of the diet, saturating the body with the energy necessary for training. To some extent, carbohydrates are more important than proteins, since when they are deficient, the body processes protein into energy.
You should eat rice, vegetables, spaghetti and cereals of any type.
Healthy fats can be obtained from nuts, apples and sea fish. It is important not to overdo it, since even beneficial amino acids in excess will adversely affect weight.
Weekly Menu Example
Choosing the necessary nutrition plan, you should focus on your own financial capabilities, the initial weight of the athlete, nutritional preferences and the desired result.
A healthy daily menu is designed for six-time meals in small portions. This allows the body to fully absorb the resulting nutrients.
Diet to increase muscle mass
Day of the week
Chicken with potatoes
Rice with fish
Buckwheat porridge with milk
Rice porridge in milk
Baked Potato with Turkey
Potato with chicken
Buckwheat porridge with fish
Baked potato with veal
Chicken Vegetable Stew
Not everyone succeeds in strictly observing a sports diet; therefore, it is possible to replace some foods and fill the deficiency of BZHU and vitamins using sports supplements.
They consist of a mixture of carbohydrates and proteins, which allows you to fully replace one meal. Significantly increase the calorie content of the daily diet, which contributes to the rapid mass gain.
They are made up of animal protein, which makes it possible to replace or supplement protein-rich foods. They are consumed in the form of a cocktail in milk or juice an hour before training.
A special substance in the muscles. It is involved in the resynthesis of ATP (adenosine triphosphate). Taking creatine helps to saturate the body with energy, which is consumed during intense training.
Drying the body with increased muscle mass
Muscle building without the accumulation of fat is impossible, therefore, in order to obtain the desired relief, you need to go through the drying stage. Workouts need to be intensified with the addition of cardio exercises, as well as limit the diet.
First of all, they limit the intake of carbohydrates and fats. It is important that only fat deposits are burned during drying, and the muscles retain volume.
The growth of strength results and mass is possible only with the observance of a sports diet. The athlete must receive nutrients in the required quantity and volume.
Even the slightest deviation from the plan can offset the work done. Before you start training, it is important to study all issues related to the diet, to evaluate your own time and financial capabilities.
Perhaps you should additionally buy sportspit. If you treat the diet with neglect, to achieve the desired result will not work.