Nutrition table for weight gain. Products for gaining muscle mass

A diet for weight gain may seem like a paradox, because most people only think about how not to gain weight. overweight. But there are people who suffer just from a lack of weight. And it's not just those who have become victims of anorexia. It happens that fast weight loss caused systemic disease. In this case, you need to consult a doctor and undergo an examination. If there are no serious reasons for concern, diet will help to cope with the effects of exhaustion.

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Basic principles of nutrition

In order to gain weight and build muscle mass, you need to eat right. Sweets and fast food, of course, would help to put on weight, but they do not bring any benefit. In this case, body weight will increase due to an increase in body fat. Also, these products contain substances that are harmful to the digestive system.

Therefore, those who want to get better competently need to count the calorie content of the diet in the same way and include healthy foods in it, as well as those who plan to lose weight. To start energy value diet should increase per day by 200-300 kcal. Besides:

The nutritional value of food should be 4 g of carbohydrates, 2-3 g of protein and 1 g of fat per kilogram of body weight per day.
Proper nutrition should be fractional, that is, designed for 4-5 meals a day. It is best to organize 3 main meals and 2 snacks, because human body at one time can absorb no more than 40 g of protein.
Portions should be small, but high in calories.
30 minutes before a meal, you need to drink a glass of freshly squeezed fruit or vegetable juice: This will improve the process of assimilation of nutrients.

In total, you need to drink at least 2 liters of water per day, but in between meals. Drinking water directly at lunch or dinner is not worth it. In the same way, you can’t go in for sports immediately after eating, you need to wait at least 2 hours.

Calorie foods

In order to gain weight, you need to consume high-calorie foods nutrition. But that doesn't mean that you can eat everything.

A balanced diet should include:

Dairy products of medium and high fat content, that is, from 3.2%. Not all people tolerate whole milk well, but cottage cheese, yogurt, kefir must be present in the diet. You can eat mild cheeses, including soft ones with a higher fat content.
Complex carbohydrates - whole grain cereals cooked in milk; buckwheat, rice, semolina, etc. are suitable. This also includes muesli, including those containing nuts and raisins.
Fatty meats: pork, beef, if there are no contraindications to their use.
Durum wheat pasta.
Starchy vegetables, especially potatoes.
High-calorie fruits: grapes, bananas, melons, peaches.
Honey, preserves and jams, fruit jellies and mousses. You can also eat chocolate, but in a reasonable amount.

As a dessert, a protein-carbohydrate bar is suitable - such sweets are sold in stores sports nutrition.

Universal diet for weight gain

genetic predisposition to severe thinness;
exposure to frequent stress;
recent severe infection or operation;
pathology of the gastrointestinal tract.

Before starting a diet that will help you gain weight, you should consult your doctor. After all, for any nutrition program there may be contraindications. These include a predisposition to diabetes, endocrine diseases, inflammation of the pancreas, etc.

calories

Every day you need to count calories. It is on their number that the body weight ultimately depends. But if a person goes in for sports, then they are spent during training, which must be taken into account when calculating.

The main source of calories is fat. Although proteins and carbohydrates also provide them. 1 g of fat provides 9 kcal, while carbohydrates or proteins - 4 kcal each. To ensure the daily norm, get better and at the same time not harm your health, you need to eat twice as much protein and carbohydrates as fat.

If you break this rule, you can get fat, but this will negatively affect the vessels. From an aesthetic point of view, this is not the desired result.

Need to get physiological norm proteins, because they are muscle cells, they are the building blocks of hair, skin and nerve fibers. Proteins can be of plant and animal origin.

To increase body weight, you need to have at least 50% animal proteins in the diet.

When it comes to fats, things are not so simple. For proper nutrition you need omega-3 fatty acids. They help build muscle mass, improve cognitive abilities, strengthen the walls of blood vessels. They must be included in the diet - they are found in walnuts. For the same reason, salad dressings are recommended. linseed oil. Not all people like it, so you can replace it with sunflower or olive. They contain equally beneficial omega-6 fatty acids.

Thus, considering the list of oils, it can be noted that butter is much less high-calorie compared to vegetable oils. Useful fatty acids it contains less, but it is still recommended to use it when cooking.

If a person wants to get better and his standard daily allowance energy received from food is 2400-2500 kcal, then he first needs to increase it to 2700-2900 kcal.

weight gain diet for women

Many women find that they can gain weight in less than a month solely by eating desserts and fruits. This wrong approach, because all these are foods that increase blood glucose levels. If you stick to such a diet, sooner or later it will lead to diabetes.

kefir;
yogurt;
cheese and cottage cheese of medium and high fat content;
some varieties of fish (tuna, trout, cod);
meat;
bird.

A woman who wants to gain weight on this diet can be offered the following menu:

Day of the week	diet
Monday	Breakfast: steamed omelette (no more than 2 eggs are needed for its preparation) and 2 slices of low-fat ham. Snack: protein shake or smoothie with cottage cheese, milk and honey. Lunch: broth soup, stewed turkey. Afternoon snack: a glass of kefir. Dinner: fish soup
	Breakfast: cottage cheese with sour cream. Snack: a glass of kefir. Lunch: broth soup meatloaf with an egg. Afternoon snack: drinking yogurt. Dinner: seafood salad
	Breakfast: hard-boiled eggs, a couple of slices of low-fat ham. Snack: a glass of kefir. Lunch: broth soup, boiled turkey or chicken. Afternoon snack: cottage cheese. Dinner: fish baked in the oven
	Breakfast: cottage cheese soufflé. Snack: 2 slices of lean ham. Lunch: broth soup, meatloaf. Afternoon snack: hard boiled egg. Dinner: grilled fish
	Breakfast: omelet. Snack: a glass of fermented baked milk or kefir. Lunch: broth soup, grilled steak. Afternoon snack: toast with cheese. Dinner: baked fish
	Breakfast: cheesecakes. Snack: a glass of kefir. Lunch: fish soup, salad with seafood. Snack: hard-boiled egg. Dinner: chicken fillet, baked in the oven
Sunday	Breakfast: omelet with ham. Snack: a glass of kefir. Lunch: fish soup and fish baked in the oven. Afternoon snack: cottage cheese dessert. Dinner: boiled chicken fillet

To obtain the required portion vitamins, you can add some berries to cottage cheese or kefir. Lemon during cooking, fresh herbs, etc. are suitable for seafood. If it is difficult for a girl to follow such a diet or it causes a violation of the digestive processes, an urgent need to consult a doctor.

Diet for weight gain for men

Men, unlike women, are less likely to gain weight due to a number of physiological characteristics. They are not suitable for carbohydrate nutrition programs. In addition, most gentlemen want to increase muscle mass, and not just gain weight.

Based on this, a three-day diet for men is formed:

Day	diet
	Breakfast: scrambled eggs with low-fat ham, a glass of milk. Snack: cottage cheese casserole, protein shake or smoothie. Lunch: ear, 2-3 toasts, mashed potatoes And fish cakes, a fresh vegetable salad. Afternoon snack: Cheese toast, smoothie or protein shake. Dinner: durum wheat pasta with grated cheese
	Breakfast: muesli with berries and milk, banana. Snack: cottage cheese with sour cream. Lunch: broth soup, eggplant stuffed with meat. Afternoon snack: cottage cheese casserole with green tea. Dinner: salad with chicken meat and fruit jelly for dessert
	Breakfast: oatmeal boiled in milk with the addition of dried fruits, and toast with cheese. Snack: cottage cheese casserole, berry smoothie. Lunch: soup with lentils, vegetable salad with seafood. Afternoon snack: two bananas. Dinner: chicken cutlets, garnished with a potato dish or vinaigrette

After the cycle is completed, it repeats again.

Some nutritionists advise drinking not kefir or smoothies, but fresh milk but not everyone tolerates it well. Whole milk causes constipation in men more often than in women. So smoothies and protein shakes will become great alternative.

For a child

Excessively mobile children may experience problems associated with a lack of weight. This interferes with their proper physical development. A diet for a child aimed at gaining weight necessarily implies daily use dairy products, meat or fish.

Approximate diet for the day at home:

Fruits and vegetables are seasonal to reduce the risk of developing allergies. Kefir and yogurt are better to choose additionally enriched with vitamins and do not contain preservatives.

Nutritious smoothies for weight gain

Smoothie - a drink made from fruits, vegetables or berries, whipped in a blender. Many perceive it as part of a weight loss diet. But smoothies can help you get better without harming your health. The main thing is to do everything right, that is, increase the calorie content by using kefir or yogurt of normal fat content.

From melon and cucumber

Required:

a slice of ripe melon - 2-3 pieces;
cucumber - 70 g;
a few mint leaves;
yogurt of normal fat content (from 3.2%) - 250 ml.

Cooking:

1. Peel the melon and cucumber.
2. Add mint leaves.
3. Pour in yogurt.
4. Mix everything in a blender.

You can drink the resulting smoothie instead of a snack.

"Green"

Required Ingredients:

green apple - 1 pc.;
cucumber - 1 pc.;
celery - -2-3 pcs.;
spinach - to taste;
yogurt or kefir - 250 ml.
red pepper and ginger - to taste.

Cooking:

1. Peel vegetables. Remove coarse fibers from celery.
2. Finely chop all the ingredients.
3. Pour in yogurt or kefir.
4. Add some red pepper and ginger to improve digestion.
5. Beat in a blender.

This smoothie contains a lot ascorbic acid, vitamin A, potassium and phosphorus.

With strawberries, cherries, blueberries

Required components:

strawberries - 50 g;
cherry - 50 g;
blueberries - 50 g;
flax seeds - 2 tbsp. l.;
wheat germ - 2 tbsp. l.;
yogurt or kefir - 250 ml.

Cooking:

1. All ingredients are combined.
2. Beat in a blender.

This smoothie contains vitamins C and E - antioxidants that slow down the natural aging process, as well as omega-3 fatty acids. In this smoothie fruit sugars and fiber, which will be absorbed by the body rather slowly. This compares favorably with freshly squeezed juices, which cause a sharp increase in glucose levels in the body.

banana - 2 pcs. ;
cocoa powder - 1 tbsp. l. ;
wheat germ - 2 tbsp. l.;
nuts - 2 tbsp. l.;
cinnamon - 1 whisper;
drinking yogurt - 300 ml.

Cooking:

1. Fall asleep in a blender.
2. Grind.

Smoothies should be drunk an hour before training to provide yourself with energy for intensive loads. Bananas will provide carbohydrates, cinnamon - iron, nuts - the elements necessary for sports.

Any healthy smoothie can be made more nutritious by adding flax-seed containing proteins and omega-3 and omega-6 fatty acids, as well as hemp seeds, nuts, cereals or bran.

cocktails

You can make protein shakes. This suitable option for those who are actively involved in sports. They even add protein powder, which is sold in sports nutrition stores, to the composition of drinks.

It is important not to skip meals and not fast for more than 3 hours. The ideal option In order to gain muscle mass, a man will be fed by the hour, so the body will quickly adapt to the system and will give a signal that it is time to eat. Reorganization of the body new mode takes about 3-4 weeks on average.

Another secret to following the regimen is planning meals in advance. At first, you will have to weigh everything and keep a food diary, but over time, the need for this will disappear. There are special services on the Internet for this, or you can install applications on your phone.

For those who have not worked out before and decided to get better - an increase physical activity within reasonable limits fruitfully affects appetite and absorption of nutrients. Therefore, to accelerate mass gain, you need to use the muscles of the body. A set of exercises for and at home and. And for especially thin it is worth reading the article.

Starting the period of mass gain, a list is compiled necessary products and purchased for the first week. It is better to make a menu and cook food for the whole day at once, this will help to correctly distribute food, so that later you do not get calorie content at the last moment with anything.

Mass gain time takes different time each, so you should clearly define the result. It is better to increase the calorie content and volume of food gradually, so you can avoid discomfort and confidently go to the goal. In this case, you should not rush, as they say "the quieter you go, the further you'll get". Listen to your body and soon you will see positive changes.

Power to ground is a two-component phenomenon. The diet should "supply" actively exercising male body the necessary energy (its source is carbohydrates), as well as to provide building material for the "building" of new muscle fibers (protein products).

By and large, the process of gaining mass (in other words, increasing muscle in volume) includes three main steps:

Muscle stimulation as part of the training process by working with large weights;
Supply of nutrients to the body (proteins, fats, carbohydrates) with food and special supplements (BCAA, protein, vitamin-mineral complexes);
Quality rest is necessary for muscle recovery and effective growth.

Below will be considered key points associated with nutrition, the purpose of which is a qualitative increase in body weight (that is, muscle growth).

Basic Rules

Nutrition for muscle gain for men should be high in calories, so the amount of nutrients obtained from the diet should exceed those consumed during periods of intense training.

Some athletes (especially beginners) are afraid to gain and excess fat. Of course, there is always the possibility of an additional fat layer appearing at the stage of active mass gain. It is extremely difficult to avoid this. However, you can give the muscles a beautiful relief later with the help of a carbohydrate-free diet (“drying”).

Some athletes go the other way - their diet for gaining body weight is initially "dry" - that is, they both build muscle and get rid of fat. Although this approach has obvious benefits, it overloads the body too much - the body is subjected to daily high-intensity training in a calorie (and, accordingly, energy) deficit. With an improperly organized diet for men, “dry mass gain” can harm the body of athletes.

For example, three meals a day (breakfast, lunch and dinner) are supplemented with two carbohydrate snacks (second breakfast and afternoon tea) and a glass of protein shake before bed.

This approach will help increase the overall daily calorie content diet and "disperse" metabolism.

The advantages of such an athlete’s nutrition for mass are obvious:

There can be much more food than the athlete is used to eating during the day;
You can increase the number of meals from 6 to 10. This will evenly distribute the intake of amino acids and other nutrients in the body throughout the day and speed up the metabolism.

To gain mass qualitatively, an athlete needs to eat every two to three hours - it can be either a full meal or a snack.

So, the first two requirements were considered above, which should be followed during a set of muscle mass:

Increase in total daily calories;
Correction of the diet (the number of meals increases from 6 to 10).

Now we need to pay attention to one more important point- changing the structure of the athlete's diet during training for weight gain, that is, correcting the ratio of proteins, fats and carbohydrates (hereinafter BJU).

Optimal proportions:

Proteins - 25-30%;
Fats - 10-15%;
Carbohydrates - 50-60%.

This ratio is considered not only "healthy", but also useful for anabolism (raising muscle mass). This structure is designed to provide the body with a sufficient amount of amino acids (“building materials”), as well as give it the necessary energy with “support” minimum quantity vegetable fats.

About Nutrients

Obviously, the basis of nutrition for muscle growth is BJU. Each of these components can also be different. So, proteins are fast (protein, whey protein isolates - are instantly absorbed) and "long" ( meat products- absorbed very slowly).

Fast proteins are needed when the athlete’s body has been “starving” for a long time and needs to replenish building materials - this happens early in the morning and immediately after an intense workout.

"Long" proteins are required by the body in all other periods of time. best moment for taking a protein shake - just before bedtime.

The best sources of protein for a sports diet for weight gain:

Meat (preferably poultry);
Seafood, fresh fish;
Dairy products: skim cheese, yogurt, kefir, milk;
Eggs;
Nuts;
Legumes (lentils, peas, beans).

Along with this, athletes (especially beginners) should avoid the following protein foods:

Smoked meat;
Homemade fatty cottage cheese;
Ham;
Sausage (particularly salami);
Sweet milk formulas (eg yogurt).

Carbohydrates are also divided into "fast" and "slow". The first group should include fructose and glucose (compounds that are absorbed at lightning speed and raise insulin levels), the second - alimentary fiber, which are slowly absorbed and therefore do not cause a sharp “jump” in blood sugar.

Fast carbohydrates should "get" into the body immediately after training and early in the morning, immediately after waking up. Their task is to "supply" the body necessary quantity energy or quickly replenish its massive costs. At all other times, as part of the main meals, athletes need slow carbohydrates(porridge). Before going to bed, any carbohydrates should be discarded.

The best carbohydrates for athletes gaining muscle mass:

Kashi (millet, rice, buckwheat, oatmeal);
Pasta (only from durum wheat);
Black, bran, rye bread;
Muesli (flakes);
Vegetables such as potatoes, beets and carrots are recommended to be consumed within reasonable limits - they contain a large number of starch.

Fats are either saturated (bad) or unsaturated (good). TO last group must be attributed vegetable oil, fish, omega 3. Their main task is to reduce the level of "bad" cholesterol in the body. From bad fats (mayonnaise, butter) it is better to refuse - their use is fraught with a set of extra pounds.

The best fats:

Vegetable oils (olive, corn, linseed);
Avocado;
Fish.

Power scheme

Consider sample menu for building and growing muscle mass:

Morning - water + simple carbohydrates;
Throughout the day - slow proteins + complex carbohydrates;
A few hours before training - light proteins + medium carbohydrates;
Half an hour before training - amino acids in free form+ whey protein isolate;
During class - sweet water with glucose (if the athlete wants to increase muscle mass), BCAA (when the athlete also wants to “dry out”);
Immediately after training - simple carbohydrates (juice, gainer) + amino acids in a simple form;
An hour after class, there should be a full meal;
In the afternoon - complex carbohydrates + complex proteins;
Before going to bed - there are no carbohydrates, "long" proteins (cottage cheese, casein protein) are recommended.

Athletes who are gaining muscle mass should completely abandon sweet and starchy foods. confectionery. Of course, they are very tasty, but, once in the body, they instantly cause a jump in blood sugar, stimulate appetite, and, in fact, they themselves are a source of a lot of unnecessary calories. In response to this "behavior", the body immediately begins to convert glucose into fat.

Fast carbohydrates and fats in the diet are also better to limit. No smoked meats, sausages, store-bought sauces, ketchups and mayonnaise in daily menu an athlete should not be in any case.

It is recommended to eat as many fruits, vegetables and greens as possible - fiber has a positive effect on the digestion process and slows down the absorption of carbohydrates - thus, the blood glucose level rises gradually, and mono-, di- and polysaccharides do not turn into hated fat cells.

Pay attention to the diet. Athletes "on the mass" should not eat several times a day in large portions (moreover, heterogeneous food).

Meals should be frequent, fractional, regular. Only in this case useful material enter the body gradually and are better absorbed.

Of course, these recommendations are only general character. Each athlete (be it a bodybuilder or a weightlifter) must create an individual diet for himself, based on the characteristics of his own body. Its observance requires a lot of self-discipline, but the result is worth it.

Strong is in fashion now healthy body with developed muscles and a moderate percentage of fat, so all more people show a desire to gain mass. Gaining weight can be a problem for ectomorphs who find it difficult to gain weight. But it is quite real. However, to achieve the goal, you will need to radically change your usual diet, using special diet, which is based on high-calorie carbohydrates and proteins.

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Why gain weight?

Being underweight is natural for some people. This is due to the features of the physique, given genetically. People who are naturally thin are called asthenics or ectomorphs. They have thin bones, long limbs and gain weight with great difficulty.

For such people, having a reduced percentage of body fat is normal. However, they do not have health problems. But sometimes asthenics want to get fat in order to gain more expressive forms and not just a thin, but also a toned body. This can be achieved by building muscle at home with the help of a special sports diet and strength training with weights.

Sometimes you need to gain mass without building muscle. This is due to the lack of weight in a child or adolescent, as well as pregnant women, which leads to health problems in the former and the risk of preterm birth in the latter. With this option, strength training is contraindicated, but you can increase the weight by adhering to the nutrition system described below.

Sometimes a person needs to get better medical indications. This applies to cases where the lack of body weight negatively affects health (the digestive system, heart or other organs do not function properly).

Nutrition rules for weight gain

Proper nutrition plays a decisive role in increasing muscle mass. This is not a diet in the standard sense, but balanced diet without major restrictions.

You still have to count calories to achieve the result. But the daily calorie content should not be cut, but increased.

Calories for mass gain = 1.3 x weight (kg) x 30

That is, the basic rate of calories required to maintain weight is increased by 30%. If there are no results from such a surplus, you can add another 20–30%.

Some people think that eating a lot is very easy. But not everyone can immediately follow the new diet, which involves meals 6 times a day in an increased volume. Therefore, at first you will have to eat literally through force.

In addition, we must not forget that there is everything in a row to gain mass is not worth it. In this case, only the fat layer will increase, and the muscles will not receive enough nutrients. For this reason, it is necessary to adhere to such a ratio of BJU.

Both men and women need to eat this way. Most girls are afraid to increase the calorie content of the diet for fear of gaining excess fat. But without a calorie surplus, you won’t be able to increase muscle and get beautiful, seductive forms. Therefore, the main thing is to maintain a balance of BJU. Then the weight will increase mainly due to the muscles.

Top 10 Weight Gain Foods

The diet for weight gain should include foods that promote muscle growth and increase daily calorie content. But it is worth considering that you need to use such dishes in combination with strength training. Only then will it be possible to quickly gain high-quality mass.

The table shows a list of the top 10 foods on a diet for weight gain, indicating the energy value and composition of the BJU.

Products	Brief description of properties	Calories (100 g)	Composition (proteins/fats/carbohydrates), grams per 100 g
Chicken breast	Contains a large amount of protein necessary for muscle building	113 kcal	23,6/1,9/0,4
Red meat (beef)	ornate lean protein, the most valuable amino acids and creatine, which helps to increase strength	187 kcal	18,9/12,4/0
Salmon	Fatty fish (salmon, tuna, trout, cod, carp) is a source of healthy unsaturated fatty acids, which you cannot do without on a weight gain diet	142 kcal	19,8/6,3/0
Eggs	Contain easily digestible protein and a complete set of amino acids, due to which they help accelerate the process of recovery and muscle growth	157 kcal	12,7/10,9/0,7
Curd 9%	Available analogue casein protein, nutrients and protein from which are slowly released and digested for a long time, which ensures long-term nutrition of the body	159 kcal	16,7/9/2
Oatmeal with milk	A source of carbohydrates and energy, which a person urgently needs during a period of mass gain	95 kcal	3,7/2,9/14,2
Rice	Contains complex carbohydrates and protein, making it an excellent side dish for meat or fish	344 kcal	6,7/0,7/78,9
Nuts (walnuts)	High-calorie foods containing a large amount of polyunsaturated fatty acids	654 kcal	15,2/65,2/7
Cheese (Russian)	Dairy product containing calcium and saturated fat who do not need to be afraid of weight gain	363 kcal	24,1/29,5/0,3
White bread	The most high-calorie type of bread containing fast carbohydrates	257 kcal	8/2,3/48,9

Nuts are useful to use any:

almond;
hazelnut;
cashew nuts;
peanut;
walnuts;
Brazilian nut.

All types of nuts are high in calories and contain polyunsaturated fats, as well as valuable trace elements.

A diet for weight gain can be called protein. It is this nutrient that is necessary to build a beautiful, embossed body. Moreover, in the diet without fail carbohydrates and fats must be present. Without this, you will not be able to increase body weight.

Menu for the week

Given all of the above rules for compiling a diet for weight gain, you can make such a menu for a week with a scheduled diet for every day.

meal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Fried eggs from 6 proteins and 3 yolks, orange juice			Tea, cheese and butter sandwiches, dark chocolate	Cottage cheese, milk, banana	Oatmeal with milk, orange	Six boiled eggs, grapefruit juice
Snack	Muesli with milk, banana	Protein bar		Three boiled eggs, yogurt	Protein bar	Muesli with milk, banana	Three bananas, walnuts, kefir
Dinner	Buckwheat, chicken fillet in mushroom marinade	Rice, fish fillet		Barley, fish cakes	Buckwheat, chicken breast	Rice, beef stew
Second snack	Protein bar	Cereal with milk	Cottage cheese, milk, banana	Protein bar	Almonds, candied fruits, kefir	Cottage cheese, milk, banana	Protein bar
Dinner	Sliced baked potatoes with pork	Buckwheat, stewed beef	Rice, chicken breast	Fish baked in the oven with vegetables	Barley, stewed beef	Buckwheat, tongue	Rice, pork
Snack before bed	Curd 9%	Casein protein	Gainer	Curd 9%	Casein protein	Gainer	Curd 9%

The period of mass gain should last certain time. Usually it is from 1 to 3 months. When the muscles increase enough in size, it is worth changing the nutrition system, reducing the calorie surplus. Usually, in thin people, the muscle relief is clearly visible due to the low percentage of fat, so there is no point in arranging strict drying.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to remove excess weight fully? How to deal with change hormonal background and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Operation laser liposuction? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

It is impossible to gain a powerful and inflated body without a decent muscle mass, for the set of which you need a properly and competently composed diet. Muscle-building workouts are also important, but they are useless if there is no “material” for work.

Those who want to have good muscle mass should always start by building a carefully calibrated menu, which should fully coincide with the tasks and goals. This can be done with a clear understanding of the basics of building nutrition for mass gain and what kind of products should be included in such a diet.

Based on four main principles. They give a clear idea of what the menu of an athlete who wants to gain muscle should be.

Meal frequency

In order for muscle mass to grow, a person needs to eat. Together with products, a person receives energy and substances, thanks to which all vital functions are carried out. metabolic processes, tissues receive material for development and increase.

A set of muscle mass occurs only when the three most important nutrients are present in the body - proteins, fats, carbohydrates. If they do not come with food at a certain time, the muscles simply stop growing, which, of course, is a serious problem for the athlete.

For an ordinary person who does not strive to become bigger, it is enough to eat three times a day. This routine is not suitable for a bodybuilder, since long pauses between meals create a nutrient deficiency. He needs to eat with breaks of no more than 3 hours, that is, adhere to five or six meals a day.

This mode allows the body not only to digest food more easily, but also to receive all the necessary nutrients for uninterrupted work on building muscle tissue.

Caloric content of food

The fundamental principle of building good muscle mass is that you must always clearly know how many calories are consumed per day. Otherwise, it will never be possible to achieve the intended goal.

Muscles grow only when the body receives calories. They don't all go to building fabrics. This process only takes certain part. Therefore, the energy value of incoming food should always exceed the number of calories burned.

Harmony of proteins, fats and carbohydrates

A carefully calibrated ratio of nutrients allows you to accurately build a diet for mass gain:

Squirrels. Their number varies from 30 to 35%.
Fats. Should make up 10-20% of the diet, and preference should be given to walnut, sea fish, fish oil, fatty polyunsaturated acids.
Carbohydrates. They make up the bulk of the menu, ranging from 50 to 60%.

The presence of a "window" of 5-10% implies that the exact ratio of BJU should be determined and adjusted individually, depending on the characteristics of the organism and goals.

Water and its quantity

Gaining good muscle mass is impossible for those who do not pay attention to water - the presence of a sufficient amount of moisture in the body. The disadvantage is fraught with a lack of progress in the task assigned to the athlete. Optimal daily rate for those who build muscle, it is considered from two to four liters. The exact amount is determined by the weight of the athlete.

You should not drink while eating. It creates a barrier natural process digestion and assimilation of nutrients, does not digestive system work one hundred percent. Water is best consumed in between meals.

Before the start of training

It is better not to eat before class, but at least two hours before it. Preference should be given to products that contain complex carbohydrates. They allow you to get a large boost of energy to ensure an efficient and effective workout.

You can eat a portion of pasta, cereals, as well as vegetables with fruits. A protein-carbohydrate mixture will not bring any harm. You can drink it about half an hour before your workout.

After completing training

You can not neglect eating after class. This time is most favorable for the assimilation of all the nutrients necessary for building muscle mass, while in the largest amount.

Immediately after class, it is permissible to either consume a portion of the gainer, or eat two bananas. A full meal should be in 40 minutes and consist mainly of proteins and slow carbohydrates.

What foods should be included in the menu for muscle growth?

Nutrition should consist not only of well-absorbed by the body, but also useful products containing essential nutrients. Carbohydrates are rich in cereals such as semolina, buckwheat, rice, as well as oatmeal and potatoes. A lot of fat contains mackerel, herring, tuna, salmon.

There is a clear gradation of products according to the high content of a particular nutrient:

Foods rich in carbohydrates

bread (black);
flakes;
noodles;
muesli;
cereals (oatmeal, rice, buckwheat, wheat, millet, corn);
pasta;
hazelnut;
walnuts;
mushrooms;
peanut;
potato;
apricot seeds.

Products containing protein

peas;
eggs;
walnuts;
beans;
boiled fish;
fat cottage cheese;
yogurt;
poultry meat;
Fried fish;
kefir;
milk;
caviar;
semolina;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

Foods high in fat

sardines;
anchovies;
salmon;
red meat;
melted butter;
butter;
sour cream;
chips;
cream;
salo;
walnuts;
crackers;
cake;
chocolate;
mayonnaise;
sausage;
bakery products;

Based on this information, making a diet is not difficult. The main thing is to keep the ratio of nutrients.

Building muscle mass: the main stages

In order for muscles to increase in mass, it is necessary to understand that this process takes place in certain sequence. If you follow each step exactly, the result will not be long in coming:

Starting to train, you must immediately take vitamins, amino acids, trace elements.
Further, they introduce a variety of specialized food supplements into their usual diet, and supplement the main dishes with protein.
Then start drinking gainers. This must be done gradually. First, use the mixture with small concentration protein, and then increase it.
After three months, gainers are replaced with carbohydrates and proteins.
Having achieved that muscle mass has increased significantly, you should start using fat burners. They are accepted within a few weeks.

Tips from experienced bodybuilders to build muscle

Experienced bodybuilders have vast experience in how to build muscle. If we analyze what recommendations they give, then success in achieving the goal set for the athlete to gain good muscle mass is as follows:

Good appetite. You need to eat a lot, but not everything. A correctly and well-designed strategy for increasing muscle is that you need to eat much more than an athlete can spend during the day, including taking into account the fact that a certain amount of calories is spent on normal metabolism.
The best exercises. For training, it is recommended to choose only those that have proven themselves with positive side and bring real results - deadlift, squat, bench press, as well as bending with a barbell in hand.
Progress. It is not recommended to stay at the same weight for a long time, if it needs to be increased. You should always strive for the desired mass, training a lot and hard, eating right.
Be careful with lifting weights. In order not to get injured and not harm the body, you need to take only the weight that is really possible. Otherwise, you can fail for several months.
Full and good rest. Lack of recovery slows down the process of mass gain. The body should always be given a good rest, sleep is especially useful.
Do not chill, but work in training. You shouldn't give yourself a break. IN gym it takes a lot and hard work. Breaks between individual approaches should never exceed three minutes. This is quite enough to gain strength for the next set. Turning to training, you must be prepared for a fruitful and productive lesson.

Summarizing

So, to build muscle mass, you should remember the following important points:

training only partly determines success;
a balanced diet is required;
you can not neglect your own health in pursuit of a goal;
recovery and rest are an integral part of the muscle building process;
never be lazy in training.

If these points are observed, then the result is guaranteed.