How should you eat to gain muscle mass? The question is not the simplest. There are many nuances and subtleties here. This post outlines the basic nutritional rules that will ensure you gain muscle mass.
First of all, let's immediately discuss that changes in nutrition are not made all at once. It is very advisable to introduce them gradually, every day, every week, in small steps. You already have some kind of established nutrition system. It is optimal when some kind of nutritional rule is introduced and its effect is checked after 1-2 weeks. If it is missing, the next one is entered, etc. However, the previous rule is not canceled.
It is also important to remember about training. These nutritional rules only work in conjunction with proper strength training to gain muscle mass. And nothing else. If you need to gain weight, you simply cannot do without strength training with iron. This is an axiom.
The main rule of gaining muscle mass
To gain mass and strength you need to eat quite a lot . More precisely, there are a lot. Sometimes even to the point of some discomfort. But this is only for a while and not every time.
Set a goal to gain 2-4 kg of mass. For a person weighing 70 kg, the goal should be formulated as “I want to gain weight to 74 kg in 45 days.” Or a similar formulation with different reasonable timing options. The specificity of this goal will allow you to notice in time whether there is progress towards it. It will be enough to weigh yourself every week and note the growth or lack thereof. If the mass does not grow within 2-3 weeks, something needs to be changed. After all, the goal is not achieved.
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Protein and muscle gain
Everyone knows that protein is the main building material for muscles. Aim for about 1.8-2.2 grams of protein for every kilogram of your weight goal. In our example, this is 111-148 grams per day (about 700 kcal).
Protein is primarily animal products: lean meat, poultry, lean fish, dairy products, eggs. Try to have at least one of these foods in the amount of 100-200 grams or a little more (if you are a large person) in each meal.
Each such product contains only a certain percentage of protein (about 20-30%). If you supplement this point with sports nutrition preparations, this will greatly facilitate and simplify the task (see below). Getting enough protein (protein) will become much easier.
Here it is appropriate to recall one useful technique for muscle growth: every evening, shortly before bed, take 1-2 boiled egg whites. You can replace them with a small portion of “slow” protein such as casein. This is thought to reduce catabolic effects during nighttime sleep and help build muscle.
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Sports nutrition for muscle mass
Proteins, gainers, amino acids and creatine are very useful for muscle growth. Be sure to supplement your daily diet with at least one protein shake or mass gainer. The optimal time to take this cocktail is immediately after strength training. Please note: sports nutrition for weight does not replace, but complements the overall diet of an athlete .
Good rest
To build muscle mass, you need not only to train well, but also to have quality rest , thereby giving the body the opportunity to heal microcracks in muscle tissue (they occur with every workout) and subsequent muscle growth. Also, do not forget about healthy sleep - at least 8 hours a day.
However, remember that rest for muscles is not only sleep, but also the absence of other aggravating loads and training.
2-3 classes per week is the best option, and no more.
Eat more often
To grow muscle mass, you need to eat frequently. Various experts advise eating 5-8 times a day . This is due to the fact that the body grows better with this diet. Of course, we are not talking about 8 huge lunches a day!
