In order for the training to bring a tangible effect, it is not enough to give all the best to them. A significant role is played by the athlete's diet . It must be selected in such a way as to provide the body with the substances necessary for muscle growth.
The most important components of the diet
Three types of substances provide muscle growth - proteins, fats and carbohydrates. Therefore, in a diet for a set of muscle mass, it is necessary to include products in which these substances are contained as much as possible. Let's start with the proteins. These substances create a “building material” for the formation of new muscle tissue. It is preferable to use animal proteins. Most of them are found in chicken, fish, beef, legumes, protein powder concentrates, as well as in dairy products that are low-fat or low in fat. These include cottage cheese, milk, yogurt, cheese. Proteins should be included in the bodybuilder's diet in a ratio of 2 g per 1 kg of athlete's weight. After calculating the daily norm of protein, divide this number by 5 or 6 - just so many times you need to take products containing it. In one meal, the body can absorb no more than 30-40 g of protein. Another calculation option is to multiply the amount of protein in grams equal to your weight by 1 or 1.5.
The following of the components that make up the diet for lean muscle mass are carbohydrates. The body uses them as a source of energy. With the consumption of carbohydrates, the body creates glycogen reserves, which are consumed during training. If there is not enough carbohydrate in the food that goes into your diet, then training can only harm your muscles. Depending on the rate of assimilation by the body, “fast” and “slow” carbohydrates are distinguished. “Fast” foods include sweet foods: sugar, confectionery, sweets. They are quickly absorbed by the body, and therefore it is better not to use them before training, since the energy created by them is consumed too quickly. It is better to eat food containing "slow" carbohydrates: rice, buckwheat, oatmeal, brown bread, potatoes, pasta. The level of glucose in the blood will rise gradually, and this will make it possible to create a supply of energy in the body. Consuming carbohydrate foods is also recommended several times a day in small portions.
As for fats, they contribute to the production of testosterone in the body. Their lack leads to a decrease in the level of hormones and a drop in sexual desire, an excess, too, oddly enough, reduces the level of hormones. When compiling a diet for a set of muscle mass, take no more than 15% of the total daily amount of calories to the fraction of fat. Eat more vegetable fats and fewer animals. The exception is fish oil, which contains a large amount of omega3 fatty acids. With their help, muscle tissue metabolizes glucose better.
Plenty of water, vitamins and natural foods
In addition to these components, the presence of vitamins is also important for the body. Include green vegetables such as spinach or broccoli in your diet for lean muscle mass. In addition to vitamins, leafy green vegetables contain fiber, which helps to eliminate toxins from the body.
Another important point is the amount of water consumed. With the onset of muscle growth, the body's need for water increases. Therefore, try to drink more. The optimal amount of water is 3.5 liters per day.
As for the quality of food, try to make it more diverse. Do not get carried away with fashionable supplements containing protein or carbohydrates. Try to eat more "live" food. Include more natural fruits and vegetables in your diet. Such a variety will allow you to not only enrich the body with various beneficial substances, but also achieve real muscle growth. Indeed, on a diet of the same powders and smoothies, muscles, as shown by many years of bodybuilding experience, simply do not want to grow.