Everyone dreams of having a beautiful and pumped up body. Everyone is attracted by the tubercles of muscles that bulge out from under the t-shirt. To have a beautiful body, people begin to go on a diet or exercise. But starvation and the rise of "iron" will not lead to anything. Nutrition for gaining muscle mass is as important as, for example, barbell exercises. Sometimes athletes do not attach much importance to this moment, after which they are disappointed in their results. Only by choosing the right menu for gaining muscle mass, you can achieve success in bodybuilding.
50% success - proper nutrition
Choosing a menu for building muscle is only when the plans are to pump up. If a person goes to the gym just to just keep himself in good shape and feel muscle tone, he does not need special food. The main key to an active set of muscle mass is to follow a special diet.
Why can not do without food
You don’t need to look for an answer for a long time: when there is a large load on the muscles, a huge amount of energy is spent. Consequently, the same amount of nutrients must enter the body to restore it . The following question arises: "If you eat poorly, where is that same energy?" Yes, nowhere! Nutrition for gaining muscle mass (menu) is primarily aimed at restoring the very energy spent during training and providing the body with new "bricks" - proteins.
Proteins - the building material for our body
A person cannot grow and develop normally without enough protein. These substances are part of the blood, muscles, organs and much more in the body. Also, all enzymes that regulate the activity of the body are made up of protein. That is why it is so important to get enough protein food. Its use provides building materials for the muscles that are so important in mass gain.
Another point: in order to build something, you need to spend some amount of energy. That is why you should not ignore foods high in carbohydrates. These substances are a quick source of energy that is needed for muscle formation. As a result, it turns out that proteins serve as "bricks" for building beautiful and embossed bumps, and they collect carbohydrates together.
The secret to proper and quick muscle growth
The secret of the menu to increase muscle mass is simple: you need to eat more kilocalories than you manage to spend. Only in this way, and not otherwise, you can, in simple words, pump up. Great attention needs to be paid to nutrition. So, with errors in nutrition, all excess calories will instantly go into fat, and not where athletes need. If you eat everything in a row, it will come out, as described above. Proper nutrition for muscle mass should not contain a large amount of fat.
Sports nutrition is best for muscle building. Reviews say that its main plus is the absence of harmful fats and sugars, which is a good start in the process of gaining muscle mass.
Daily routine is the key to success
Nutrition for gaining muscle mass (menu below) requires a daily routine so that the body can get used to eating food at certain hours. Below is the most balanced meal plan for beginner bodybuilders.
08:00 - Ascent. You can do gymnastic exercises or go for a morning run. This procedure will help the body and muscles to wake up and tone them.
08:30 - Breakfast. The first meal is very important. In no case can it be ignored. The future bodybuilder will definitely need a hearty breakfast.
11:00 - Lunch. Snacks are just as important as the main meals. It is at this stage that a person stores energy for the whole day, which is then quickly consumed.
14:00 - Lunch. Also an important point in the meal schedule. It is after lunch that all the most important elements for building muscle mass come into the body.
16:00 - Snack before training. This meal should not be dense, as practicing on a heavy stomach is not very useful.
18:30 - Light snack.
19:00 - Dinner. For dinner, do not eat a lot of heavy food.
21:00 - Snack before bedtime.
Such an easy diet will allow you to gain muscle mass in a short time.
How many times a day it is worth eating
To begin with, a regular athlete does not fit the usual three meals a day for ordinary people. Between breakfast, lunch and dinner, too much time passes. For a large pile of muscles you will need regular recharge. That is why intermediate snacks are so important. It’s better to eat a little, but more often.
When an athlete feels hunger, this is the first sign of an energy hunger strike that will not lead to good. If the level of strength drops, the hormone cortisol is produced. Its purpose is to convert accumulated reserves into energy. And it will first hit the muscles. That is, during hunger, due to the action of the hormone, muscle mass is burned. Everything that was given so hard in the gyms will be gone. Therefore, it is so important for an athlete gaining muscle mass to remember the eating schedule and the role of nutrition for further pumping the body.
Breakfast of a real bodybuilder
Breakfast is perhaps the most important of all meals. It is at this stage that the body so needs fresh strength for the next working day. The first meal of the pitching should consist of simple and complex carbohydrates, as well as proteins. For an effective set of muscle mass, the body will need more complex carbohydrates (a ratio of about 30% to 70%).
Ideally, breakfast should look something like this:
1. After lifting, immediately eat some quick carbohydrates. The best and most useful option will be a glass of fresh juice. Is he not there? A cup of tea and bread and butter will do.
2. If you are too lazy to do morning exercises, then you can start cooking the main breakfast. At the second stage, they take proteins - fried eggs with bread.
3. Little is left - to take complex carbohydrates. Eating a little better, as there will be a snack ahead.
Fast carbohydrates
Fast carbohydrates must be present at breakfast. These substances are rapidly absorbed into the blood (the process begins in the mouth) and dramatically increase sugar levels. Such food will help you quickly move away from sleep and awaken the body. Fast carbohydrates are found in baked goods, chocolate, ice cream, juice, fruit, jam and honey.
Complex carbohydrates
Complex carbohydrates must be present in the bodybuilder's breakfast for the long-term maintenance of that same level of blood sugar. In order not to feel hunger for several hours, breakfast is worth eating porridge. Oatmeal, which is very beneficial for the stomach and intestines, is best suited.
Squirrels
The following foods are famous for their high protein content: fish, meat, eggs, milk and cottage cheese. The best option would be chicken eggs. This product contains a large amount of protein - the main building material of the human body. You can eat them in any form (scrambled eggs, scrambled eggs or simply boiled soft-boiled).
Protein
How many sayings: "Protein is a panacea for bodybuilders, muscles grow by leaps and bounds." All of these headlines just became a good publicity stunt. But what is protein? It is just protein. Protein is only included in the complex for building muscle mass, which involves exhausting workouts, daily routine, healthy sleep and nutrition. Proteins for the mass are useless without the above factors.
How to take protein
This protein is also worth taking by the method. If you eat a daily dose of protein in one sitting, then good will not come of it. It should be taken during the day in moderate portions. Protein is part of sports nutrition. Reviews are advised to take up to 2 grams of this substance per 1 kg of weight.
In the morning, in order to quickly get rid of the muscle-destroying hormone, you need to take a dose of fast whey protein, which will deliver the right amount of protein to the body.
If work or study does not allow you to eat 5-6 times a day, then the intake of the same fast protein will be mandatory for gaining muscle mass.
Do not forget about taking it before and after training, as it is at this time that the body needs additional strength.
A complex intake of protein with a different level of assimilation will constantly maintain the content of all necessary substances in the blood, which will certainly lead to a set of muscle mass.
A word about water
Often, when they talk about training and sports nutrition, protein, meat, and so on come up in thoughts. In fact, no organism can function normally without water. Reception of protein, carbohydrates will not pump up muscles if water is not enough. Hidden dehydration is one of the main reasons for long muscle growth. On the day, the bodybuilder is obliged to take about 3.5 liters of water, since a large amount of fluid goes away during training, and sometimes it is not enough for the normal functioning of the body.
How to find out if there is latent dehydration in the body
The method is very simple: you need to drink three cups of water in a row, if after such an amount of water a person does not go to the toilet for an hour and a half, then this is a clear sign of latent dehydration.
Nutrition for gaining muscle mass (the menu should be made taking into account the above recommendations) is very important. Only with proper nutrition can a bodybuilder be successful in his job.