Many modern diets that are used in bodybuilding are not always properly composed. The authors, creating their own diet, are trying to contribute something of their own. Such innovations are useless. Ridiculous combinations difficult to prepare dishes, the use of specific products not only will not help to achieve the expected result, but they will also harm the body. What should be the right diet for muscle gain for men?
You need to eat often
Gaining muscle mass, try to eat often. There should be about 5-6 meals per day. This will help not overload the digestive system. Blood will begin to be regularly enriched with substances that will nourish the muscles throughout the day. If you eat the same amount of food in fewer meals, the nutrients will come in more, which will lead to their deposition in the form of fat.
Calorie intake should be high
A diet for gaining muscle mass for men implies that the food consumed in larger quantities (approximately 70%) should be high-calorie. Otherwise, there will be an overload of the digestive system, the level of absorption of nutrients will decrease. It cannot be denied that fruits and vegetables are healthy. But they should be no more than 30% in the diet, if you want to increase muscle mass. Fiber contained in them is not completely digested. This helps to activate bowel contraction. Accordingly, a significant portion of high-calorie products simply will not be digested.
The consumption of foods with a large amount of animal and other saturated fat in the composition will not bring benefits. A diet for gaining muscle mass for men involves the use of carbohydrates. Under such conditions, a significant portion of the fat will be deposited in the fat cells.
Cross out fast carbohydrates from the diet (confectionery, sweet fruits, bakery products). They are quickly absorbed, increasing blood sugar and promoting the conversion of glucose to fat. Fast carbohydrates are recommended to be used after the training process, when muscle fibers and organs are able to easily get rid of them.
A diet for gaining muscle mass for men helps activate metabolic reactions. In such situations, you need to drink more fluids (about 3 liters per day). Drinking is recommended only when thirst occurs. This will help prevent the development of dehydration.
The distribution of portions should be uniform
Gaining muscle mass, try to distribute portions throughout the day. They should be about the same. But before 16:00 eat about 70% of the total volume of food prepared for a day.
It is not recommended to use sweet or oily products at night. Eat foods that are easily digestible and rich in protein. Fermented milk products, vegetables, meat, poultry, salads, fish, eggs are allowed.
Eat 2 hours before your workout. In this situation, it is recommended to eat foods that are rich in slow carbohydrates (porridge, flour, vegetables, etc.). This will help to stock up energy for training.
A volumetric meal should take place 30 minutes after the end of the training process. If a protein shake was used after the training, then the meal should be postponed for 1.5 hours. Protein-rich and slow-carbohydrate foods should be added to the diet. You can include a small amount of sweet foods (fast carbohydrates).
In what proportions should you consume proteins, fats and carbohydrates? Athlete Reviews
A diet program for gaining muscle mass is required to take into account the proportions of proteins, carbohydrates and fats. The latter should be about 10-20%. The volume of such elements should not be less than the specified boundaries. Try to eat only vegetable fats. Without restrictions, you can add oily fish to the diet. It is recommended to consume slow carbohydrates in the amount of 50-60%. Protein in the body should be in the amount of 35%. Half of them are preferably obtained from food, the rest from sports nutrition.
The ideal ratio, as shown by the reviews of many athletes, is not. Accordingly, there is no universal diet that will suit everyone without exception. Do you need a nutrition program to gain muscle mass? Try to find your proportions that will be effective just for you. Above were average values that will be the best solution for most people.
It is necessary to increase calorie content
What you should know if you need a nutrition program for gaining mass and muscle growth? The results will begin to appear only after the amount of energy received in the form of food exceeds the amount of energy expended. The body tries to maintain a constant internal environment. And, as shown by the reviews of athletes, a gradual increase in caloric intake may not bring results. What to do in such a situation? For muscle mass to begin to increase, a 50% increase in caloric intake may be required. And sometimes 100%.
What needs to be done to determine the amount of food that is needed to increase muscle mass? Gradually begin to increase the calorie intake. If the weight gain does not reach 600-800 grams per week, then you need to eat more. And vice versa. Weigh yourself regularly. It takes only one month to understand what a diet should be for gaining muscle mass. Menus should be designed in such a way that the weight gain does not exceed 800 grams per week. Otherwise, fat will be deposited.
What products will help to achieve the goal?
Most athletes are faced with a problem that is associated with the choice of products. What should be considered in such a situation? It is not recommended to consume the same product in large quantities for a long time. This is necessary so that there is no disgust for him. We list the best products for gaining muscle mass. The list is as follows:
- Poultry meat. It is not oily and easy to digest.
- Fish (any) and other marine products.
- Dairy and sour-milk, low-fat products. Add cheese, kefir, milk, cottage cheese, etc. to the diet.
- The eggs. In a day they can be consumed in the amount of 6-8 pieces. If cholesterol is not elevated, then this product is not able to affect its level.
- Legumes The best option is beans with beans and peas. These are the main sources of vegetable protein.
- Nuts. They contain not only protein, but also valuable vitamins with trace elements.
- Cereal products. It is recommended to include cereals (buckwheat, oatmeal, rice), pasta, noodles, bread (black) and cereals in the diet.
- Vegetables, mushrooms. It is impossible to imagine a menu in which there would be no potatoes. From it you can cook a huge number of dishes. Do you need a weight gain diet for men? The menu in such a situation should not include a large number of vegetables. This will help avoid digestive upsets. Mushrooms, although not very popular, but useful.
- Fruits and greens. They contain vitamins, minerals. But you should not eat those foods that have a lot of fiber in the composition. Otherwise, the digestive system will be overloaded.
- Of fats, it is recommended to take omega-3s. You can also use vegetable oils in small quantities. Seafood is considered a good source of fat.
The use of sports supplements
The above products can be used alone or in combination with sports supplements. Protein shakes are recommended to be used between meals before going to bed in the morning and after the training process. A gainer is best drunk only after a workout. It is advisable to include a vitamin complex in your diet. Creatine is also recommended after a workout by mixing it with a gainer, protein, or sweet juice.
Sample menu for mass gain
- Breakfast . Stewed potatoes with meat, coffee with milk and a sandwich with butter. As a second tomorrow, cooked oatmeal, drenched in milk, is ideal. You can add dried fruits to them.
- Lunch Soup with boiled peas, vegetable salad, tea with a piece of cake or a sweet bun.
- An afternoon snack . Kiwi, banana and avocado fruit salad. You can pour it with yogurt.
- Dinner Rice porridge, liver goulash, tea with a bun with cheese and butter.
This is a sample menu. You should not get hung up on it. Diversify your diet. There is a lot of option. And it will not be difficult to come up with something of their own. In this case, one must be guided by the basic principles described above. This will help to gain weight in the shortest possible time.
Conclusion
In this article, a diet for gaining muscle mass was described: its secrets, the best foods, principles and menus. We hope that this will help you draw up your diet, due to which it will be possible to achieve your goal as soon as possible. And do not forget about training. If they are not regular, then no diet will help!