How to eat to gain muscle mass? General recommendations

What you need to eat to gain muscle mass: rules

From a physiological point of view, gaining muscle mass is an increase in the number of myocytes (muscle cells). For intensive growth, nutrients supplied with food are required. Creating a relief body is based on several principles.

They give an idea of ​​the menu, regime, required and prohibited actions of athletes.

1. Meal frequency. To increase the number of myocytes, nutrients supplied with food are required. An athlete needs to eat at relatively equal intervals. It is optimal to eat 5-6 times a day.
2. Calorie calculation. To carry out various processes, especially formation and synthesis, energy is needed, obtained from calories.
3. Optimal ratio of BJU. Lack or deficiency of one of the nutrients leads to disharmony. It is necessary to strive for the following figures: proteins - 30-35%, carbohydrates (simple and complex) - 50-60%, fats - 10-20%.
4. Consumption of vitamins and supplements. Anabolism is stimulated by proteins and carbohydrates. Sports supplements contain natural, concentrated nutrients and vitamins.

If you follow the rules, the process of developing an athletic physique is more intense.

Sports nutrition while dieting

Not everyone can strictly follow a sports diet, so you can replace some products and fill the deficiency of nutritional supplements and vitamins with the help of sports supplements.

You can replace some products, and you can compensate for the deficiency of dietary supplements and vitamins with the help of sports supplements

Gainers

They consist of a mixture of carbohydrates and proteins, which is why they can fully replace one meal. Significantly increase the calorie content of the daily diet, which contributes to rapid weight gain.

Protein powders

They consist of animal protein, so they can replace or supplement protein-rich foods. Used as a cocktail with water, milk or juice an hour before training.

Creatine

A special substance found in muscles. It is involved in the resynthesis of ATP (adenosine triphosphate). Taking creatine helps provide the body with energy that is used up during intense workouts.

Muscle growth regimen

The main rule of the diet is to eat often in small portions. If a person accumulates fat, then the balance of calorie intake and expenditure is disturbed.

The diet takes into account the individual characteristics of the body:

1. Asthenic (ectomorphic body type) - thin, difficult to gain weight. You need 3.5-4 g of protein per kilo of body weight per day. The daily norm is 2000-2500 kcal. They eat every 2.5 hours.
2. Hypersthenic (endomorphic) – prone to obesity. Eat 8 times in small portions. The diet consists of lean ingredients: skinless poultry breast, low-calorie fish, rice. Limit fruit.
3. Normosthenic (mesomorphic) is the best option for sports. They eat 5-7 times a day. The emphasis is on protein products and protein shakes. You shouldn't stick to a strict diet.

Be sure to read: BCAA: what are these amino acids, composition, how to take for weight loss and weight gain

If you follow the regime, the body does not experience stress, and BJUs are absorbed better.

The main secrets in nutrition

The whole problem is in the caloric content of food. The daily calorie requirement for the average person is from 1500 to 2000 kcal (some have more, some have less - it depends on many factors). Fortunately, now you can select a calorie calculator online and, by filling out certain fields (weight, height, etc.), display your own required calorie content.

But this does not take into account physical activity: athletes who are gaining weight, as a rule, need one and a half times more calories than a person who does not exercise. For example, your calculated calorie content is 1800 kilocalories. We multiply this number by 1.5 and “voila” - 2700 kcal during active training. This is the first secret.

By the way, the calorie content of foods can be easily found on my website.

Second, don't let your muscles starve. Since your metabolic processes are quite fast, you will have to eat almost continuously: strictly every 2 hours during the daytime (of course, you will not get up every two hours at night and eat).

All this is necessary in order to provide your muscles with the necessary amino acids (protein broken down into small parts), because catabolism begins when the body lacks these same aminocarboxylic acids (it takes them from muscle tissue, simply burning it).

Just after 2 hours (well, generally a little more and depending on what kind of food: pork in general is fully digested only after 7 hours) you will need to eat. Add another 45 minutes to this time - this is exactly how much the body will need to supply the first batch of amino acids to the muscles from food (not taking into account sports nutrition, where the absorption rate is several times higher). Total, 2 hours 45 minutes.

Third - You don’t have to eat only healthy, proper food. It is quite possible to gain weight by eating junk food, receiving correspondingly harmful calories. An example is the well-known CT Fletcher (“Plush Beard”). At McDuck, he once ate up to 10,000 kcal a day. Its shape is hardly unimpressive. However, today he is awaiting a heart transplant. Therefore, think about whether it is worth constantly eating junk food.

Fourth – don’t slow down, and take advantage of the benefits of sports nutrition, harmoniously complementing your regular food.

Top 10 Foods for Muscle Growth

There is a list of products that bodybuilders need to consume:

1. Hard-boiled eggs are a source of lecithin and vitamin D.
2. Chicken breasts. 100 g contains 22 g of protein.
3. Salmon/trout contain omega 3 fatty acids, phosphorus, calcium.
4. Beef. 100g contains 27g of protein.
5. Turkey is a dietary meat that is easily digestible and contains retinol (vitamin A).
6. Nuts are a source of the invaluable mineral magnesium, which improves mood.
7. Seafood is rich in zinc and magnesium.
8. Cottage cheese improves the functioning of the gastrointestinal tract.
9. Milk is rich in calcium.
10. Soy is a vegetable protein.

It is important to include the entire list in your diet.

Protein sources

To saturate the body with protein, it is recommended to eat turkey or chicken fillet as the main product. Dairy products are consumed as an additional source, including milk, yogurt and low-fat cottage cheese.

Chicken eggs are perfectly absorbed by the body and can be consumed whole or without the yolk (if you have problems with excess weight).

Vegetarians can replace animal meat with fish or plant-based foods such as nuts, wheat germ, lentils and sunflower seeds.

How to make a diet correctly?

Products are selected only that are healthy, fully providing the body with nutrients, minerals, and low-molecular compounds.

Variety is important both in the ingredients themselves and in the methods of their preparation.

What to eat before and after training?

Food is taken 2 hours before classes. Preference is given to foods high in complex carbohydrates. The basis of organic compounds is glycogen, fiber, starch. They are abundant in potatoes, pasta, beans, and cereals. Also found in eggplants, tomatoes, and bell peppers.

Immediately after training, eat 2 bananas. Full meals are consumed 40 minutes after classes. The body consumes proteins and carbohydrates, which need to be replenished. Meat, eggs, cereals are recommended.

Training program for a straight man

Muscle mass without farming comes after systematic training with a properly designed program. You can train maximum 3-4 times a week. Duration within one hour.

Below is an example of a training program for a natural. Each exercise is performed in 3-4 approaches, repetitions from 6 to 10. Be sure to do one to warm up before performing working approaches.

Monday (1st day)

1. Squats with a barbell; 2. Leg bending in the simulator; 3. Leg extension in the simulator; 4. Standing calf raise.

Tuesday (2nd day)

Thursday (3rd day)

Saturday (4th day)

1. Weighted dips; 2. Bench press; 3. Seated dumbbell press; 4. Wide grip pull-ups.

How to eat right to gain muscle mass

Without proper nutrition it is impossible to have an athletic physique.

In order for food to be beneficial, you should follow the recommendations:

• consumption of monosaccharides is sharply limited;
• to avoid dehydration, drink water throughout the day with a total volume of 2-4 liters;
• gradually increase the number of meals to 8 times, while reducing the portions;
• preference is given to animal proteins, they contain the amino acids required for myocyte mitosis;
• Chicken breast is the best source of protein and amino acids, but variety is needed. The diet includes beef, fatty fish;
• the use of sports supplements is a prerequisite for creating a beautiful relief;
• Milk protein is recommended to be consumed in the evening, it prevents the breakdown of muscle tissue.

Be sure to read: Beta-alanine: how to take it, release forms, what it is needed for, side effects

It’s a good idea to listen to the advice of an experienced trainer.

Nutrition Basics for Mass Gain

How to quickly gain muscle mass with a special diet? Effective “mass gain” requires a rational approach to product selection. Eating everything, as amateurs advise, is a very impractical solution.

For example, if you eat simple (fast) carbohydrates, this will contribute to the accumulation of subcutaneous fat in endomorphs and is quickly processed into energy without participating in the processes of new protein synthesis in ectomorphs. In other words, thin people will remain thin, perhaps stronger and more resilient, while fat people will gain weight, and their muscles will not be visible behind a layer of fat.

You need to eat a lot, but correctly. A rational approach to nutrition will allow you to gain muscle mass, whether you are thin or overweight. Bodybuilding experts advise adhering to certain rules:

• You should not chase mass, gaining it at any cost. At the initial stage, indicators may change slowly or not change at all, but if you do everything correctly, the result will definitely come. If you start eating uncontrollably, you can overload your body.
• Drink more water. If you don’t introduce the required amount of fluid into your body, you won’t gain weight. There is a simple explanation for this - two-thirds of the body consists of water, and any growth without fluid intake is simply impossible.
• Take snacks, and in general, eat as often as possible. Fractional nutrition was invented by doctors to treat stomach ailments, but bodybuilders also use its beneficial effects. If you eat frequently, your muscles will be provided with a constant supply of amino acids (building material) and glucose (energy). With fractional nutrition, catabolic processes leading to protein breakdown simply do not have time to begin.
• Before training, eat slow carbohydrates, and immediately after training - fast ones. Slow carbohydrates include cereals, beans, and vegetables. Fast ones include baked goods, chocolate, special gainers for athletes. Slow (also known as complex) carbohydrates are consumed over a long period, giving off their energy in small portions. The fast ones enter the blood almost instantly.

Next we will talk about what foods you need to eat.

Calorie expenditure and income

Calories are a source of energy; their surplus contributes to weight gain. Intake of too much during low activity threatens the formation of a fat layer. Calorie counting is important for muscle growth. Excess leads to fat gain.

There is no exact formula for calculating calories.

To achieve good results in bodybuilding, adhere to the following rules:

• the surplus should not be more than 10-12%;
• recommended BJU ratio: proteins – 30%, carbohydrates – 50%, fats – 20%;
• The optimal protein intake is about 2 grams per kg of body weight per day.

If necessary, consider adding creatine to your diet.

Additional recommendations and tricks

It is possible to gain weight without harm to your health; the main thing is to take into account all the components and not forget about the nuances. For example, about quality sleep. The duration of night rest for an athlete is 8-10 hours. The best time to fall asleep is from 22.00 to 24.00. During a sound and healthy sleep, the body is restored, and the muscles gain long-awaited volumes.

To avoid injury when working with heavy weights during basic exercises, it is important to warm up and monitor your technique. In this case, weight gain should be gradual.

Athletes who have already pumped up their fitness give recommendations to beginners. For example, in order to experience clear progress in muscle growth, you need to divide your training program into microcycles: light, medium and heavy workouts.

Conclusions.

For those who say that it is impossible to get pumped up without steroids, there are many striking examples of athletes who have done something incredible with their bodies. They strictly adhere to the periodization of the training process, break through the mass ceiling using natural methods and carefully monitor their nutrition, rest, and recovery. It is in this approach that success lies in gaining muscle without chemicals.

Source

Drinking regime

Not a single process in the body occurs without the participation of water molecules. If there is insufficient moisture, metabolic processes and the disposal of harmful components are disrupted. With constant fluid deficiency, dystrophic changes develop.

During physical activity, metabolic reactions occur faster, you should increase your consumption of more water. Lack of fluid immediately affects the results - they are absent. When building muscle, an athlete should drink from two to four liters per day.

Drink water when there are signs of thirst, in small sips. Drinking during meals is not recommended.

The natural limit of a straight man's mass: how to break through the ceiling

Training stress is the basis for the natural progression of strength and muscle performance. In this case, anabolic hormones are produced by the body itself. Another option is chemicals with a quick effect on weight gain. When the natural level of progress has reached the ceiling, the athlete is faced with a choice: continue to work in the same mode or add fire in the form of steroids.

Why you won’t be able to get pumped up quickly without chemicals.

The body is not a bottomless reserve of substances that can be pumped out on demand. The natural production of anabolic hormone, as a reaction to stress, is limited to a certain volume. This manifests itself when the limit of physiological capabilities, growth of mass and strength, is reached. But when taking anabolic substances, the growth process goes faster. Additional chemical stimulation goes through the roof. It is possible to pump up without steroids, but not in a short time.

How to break through stagnation in the masses.

There are two ways to solve the problem.
The first method is periodization.
It has many varieties. However, the essence is the same: an athlete whose physiological limit has been reached stops or takes a step back in the training process. Thus, the muscles become weaker. With the resumption of the load, a hormonal response will occur in the body, which will break through the stagnation in the mass.

The second method is complex.

The following changes need to be made to the work:

»

duration of training – optimal time from 40 to 60 minutes; » exercises – the basis of the complex should be heavy basic exercises; » recovery – minimize other types of training (running, swimming) and establish a rest regime.

Basic exercises.

A natural person has less energy than a chemist. Hence the conclusion: it is important for an athlete to correctly distribute energy costs. Basic exercises with heavy weights for each muscle group are ideal. These include the usual “base” – squats, deadlifts and bench presses. So are a number of other exercises:

Using Nutritional Supplements for Muscle Growth

The vast majority of people have anatomical features that do not allow them to achieve high results in bodybuilding. Sports nutrition is used to increase muscle mass.

Properly selected nutritional supplements provide energy for strength exercises, increase performance, and help increase the volume of myocytes.

1. Protein is a concentrated protein, the basis of cells. The use of the powder drug stimulates anabolism, increases the concentration of self-tropic hormone, which slows down the destruction of muscles.
2. Amino acid – organic compounds provide growth and strengthening of elastic tissue of the musculoskeletal system. Supplements help you recover after strength training.
3. Creatine provides energy for exercise. Increasing your training helps build a powerful body.
4. Gainer is a carbohydrate supplement that stimulates metabolism and helps eliminate excess uric acid.

Be sure to read: Isotonics: what they are, what they are for, the best companies, how to take them, how to make them yourself

Supplements are an addition to the main diet. They are consumed in doses with food.

Special Additives

Using various protein supplements (gainers, creatine, amino acids) can help increase muscle mass at home. These are not anabolic steroids, but natural substances similar to those that make up regular products, only concentrated and absorbed much faster.

A few words about how to gain muscle mass for a girl. The principles of nutrition for girls are absolutely the same. The difference is that the female body is more prone to the deposition of fatty tissue, so the percentage of fat in the daily diet should be less than in the menu of male athletes.

Menu for gaining muscle for a week

The menu is compiled independently or with the help of a trainer.

Sample weekly diet.

Between main meals, make snacks with fruits, berries, and nuts.

Example of a weekly menu

When choosing the necessary nutrition plan, you should focus on your own financial capabilities, the athlete’s initial weight, dietary preferences and desired results.

A healthy daily menu is designed for six meals a day in small portions. This allows the body to fully absorb the nutrients it receives.

Diet to increase muscle mass