What you need to eat to gain muscle mass?
The time has passed when everyone was envied wholly by lean nature-like girls and tall, strong men. Now this is not a matter of pride: a pumped-up slender body, endurance and an impressive relief – that’s what they really want. Two months in the gym, surrounded by smart girls and guys forced me to admit: my attempts to approach them are unsuccessful. Then I became interested in the question: What should I eat to gain muscle mass?
How to gain muscle mass: The golden rules of nutrition
In pursuit of rows of cubes it is important not to lose common sense and to maintain health. The love of budding builders for a high-protein diet often leads to serious problems with the pancreas and kidneys. I did not plan to participate in the bodybuilding competition. Therefore, my choice is a balanced optimal diet for a set of muscle mass. Several foreign magazines on sports nutrition and a personal example of my coach helped to form an ideal ratio.
Golden rules of nutrition: A full-fledged diet
Proteins 30-40%
Of course, the building blocks of muscles are proteins. But “pressing” on them is unnecessary. Apply the following formula: 3 grams of protein per kilogram of weight. What sources of protein are better to choose? Here is a rating in which the products are sorted by the rate of protein digestion and the amount of animal fat (the smaller the better). https://roksa.ch.
- TOP-1 egg white and veal;
- TOP-2 products from soy: tofu, soy milk;
- TOP-3 fish: tuna, salmon, cod, and seafood;
- Top-4 turkey and chicken fillets
- Top-5 pork, medium-fat cottage cheese and cheese, nuts, beans, chickpeas, beans.
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Carbohydrates 40-50%
Finding out that carbohydrates are bad, I quickly erased from my diet bread, cereal, sweet fruit. And after a few weeks I realized that I was wrong: I wanted to eat constantly, but not a single protein omelet helped. The organism needs complex carbohydrates, which are slowly broken down and give the body enough energy. If the diet is low-calorie and exceptionally protein, the body simply does not have enough energy to practice in the gym. And he will take the necessary calories not only from the “strategic reserves for the winter”, but also the muscles.
Hence the conclusion: for breakfast and before training we include in our diet complex carbohydrates. The list is attached.
Whole-wheat bread, bread and pasta from coarse flour, buckwheat, oatmeal, uncooked and black rice, fruits and berries (except grapes, apricots and bananas), all kinds of vegetables.
Fat 10%
The optimal diet includes not only proteins and complex carbohydrates, but also the right fats. Without them, the elasticity of muscles and skin is lost, which means that the effect of training will seriously decrease. What do you mean by right?
Unrefined olive, linseed, sesame, sunflower oil, avocado, nuts and seeds, as well as fatty fish (salmon, salmon, mackerel).
