What foods are needed for weight gain. Nutrition for weight gain

In order for muscle mass to grow quickly and be of high quality, you need to focus not onlyfor training. Diet plays a big role important role in the process of growthmuscles. A nutrition program for weight is compliance with the basic principles of rational and balanced meals that support the body of an athlete or just an amateur during the period intensive training. What foods top the list for gaining muscle mass? What should be the diet for weight gain: frequency, calorie content, nutrient ratio? What role do sports supplements play in gaining muscle?

Nutrition principles for gaining weight

Frequency and number of meals

The opinions of coaches, nutritionists and athletes are divided. Some advocate the usual option - 5-6 meals a day, others - 3-4. With the first option, the body receives building elements every 3 hours without failure. This is important for athletes who perform at a professional level. The second system is suitable for amateur athletes. For them, in addition to three main meals, there will be one additional meal, but in the form of pure protein.

Daily calorie content

Muscles grow when there is a surplus of calories. It is important what foods these calories come from. Food for gaining muscle mass must come from proper nutrition. And the percentage of subcutaneous fat formed must be kept under control.

Ratio of proteins, fats and carbohydrates

Squirrels- building element of muscles. There should be 30-35% of them in the food consumed. The daily norm per 1 kg of body weight is 1.5-2 grams.

Fats. For muscles to grow normally, it is enough for the body to receive up to 20% fat from the total diet.

Carbohydrates– energy. Their limits are 50-60%.

Optimal time meals

It is better to coordinate your meals with your training schedule. A carbohydrate-heavy meal 2 hours before training. You can eat bananas immediately after physical activity. But a full meal should be no earlier than 40 minutes after exercise, with proteins and carbohydrates.

Diet: food and products for gaining muscle mass

Food products for gaining muscle mass must first of all be beneficial for the athlete’s body. It is important that they fully provide his needs for all nutrients, minerals and vitamins.

1. From proteins:

chicken, turkey meat;
dairy and fermented milk products (milk, yogurt, cottage cheese);
fish and seafood;
eggs;
legumes (chickpeas, lentils, peas, beans);
nuts (walnuts, almonds, hazelnuts);
cereals (buckwheat, quinoa, amaranth)

2. From fats:

Fatty fish;
avocado;
vegetable oils(olive, linseed, oil grape seed);
nuts and seeds (flax, sesame)

3. From carbohydrates:

Cereals (wheat, millet, barley, rice, oats);
pasta (wheat, corn, rice, rye, spelled);
vegetables (potatoes, carrots);
fruits and berries (bananas, pineapple, strawberries, raspberries);
dried fruits (raisins, figs, dried apricots, prunes, cranberries).

Photo. Carbohydrate foods for gaining muscle mass

4. Vitamins and microelements

Each group of plant and animal foods contains all the necessary vitamins and microelements. Calcium, potassium, magnesium, iodine, iron and others. For the normal functioning of the human body, the diet must be varied.

Weekly menu for gaining muscle mass

Consider the option of a weekly menu with 6 meals a day.

Monday

» Breakfast: 3-4 egg whites (boiled), oatmeal with 1 banana and honey.
» Second breakfast (snack): cottage cheese with any fruits and berries.
" Dinner: chicken breast baked with vegetables, boiled bulgur.
» Dinner: steamed fish, avocado salad, whole grain bread.

natural yogurt with fresh fruit and berries.

Meal after workout: boiled chicken breast with rice.

Tuesday

» Breakfast: omelet of 3-4 proteins, greens, oatmeal with water and apples.
» Second breakfast (snack): natural yogurt, banana, a handful of walnuts.
» Lunch: steamed fish, vegetable salad, seasoned with olive oil, buckwheat.
» Dinner: baked chicken breast, salad with egg whites and herbs.

Eating before training: whole grain bread with honey and nuts.

Meal after workout: turkey with stewed vegetables.

Photo. Protein menu for muscle gain

Wednesday

» Breakfast: oatmeal with 2 apples, honey and nuts.
» Second breakfast (snack): cottage cheese casserole with berries.
» Lunch: steamed turkey with vegetables and rice.
» Dinner: boiled fish, fresh vegetable salad.

Eating before training: fruit salad (apples, grapes, oranges).

Meal after workout: tuna in its own juice with fresh vegetable salad.

Thursday

» Breakfast: 3-4 egg whites (boiled), cheesecakes with banana and honey
» Second breakfast (snack): natural yogurt with nuts and fruits.
» Lunch: boiled chicken, vegetable salad with avocado, brown rice.
» Dinner: cheesecakes with dried fruits, kefir.

Eating before training:

Meal after workout: steamed beef with buckwheat.

Friday

» Breakfast: 3-4 egg whites (boiled), oatmeal with apples and honey.
» Second breakfast (snack): cottage cheese with any fruits, berries, nuts.
» Lunch: fatty fish baked with bell pepper, boiled potatoes, fresh vegetables.
» Dinner: chicken breast and grilled vegetables.

Eating before training: natural yogurt with banana and strawberries.

Meal after workout: steamed turkey with fresh vegetables.

Saturday

» Breakfast: cottage cheese casserole with banana and honey.
» Second breakfast (snack): protein omelet (3-4 proteins), vegetable salad.
» Lunch: boiled beef with vegetables, buckwheat.
» Dinner: steamed fish, vegetable salad.

Eating before training: fruit and berry salad with natural yoghurt.

Meal after workout: baked chicken breast with vegetables, brown rice.

Sunday

» Breakfast: cheesecakes with protein, fruit salad.
» Second breakfast (snack): 3-4 egg whites (boiled), greens.
» Lunch: pasta with seafood, vegetable salad.
» Dinner: turkey and grilled vegetables, greens.

Eating before training: whole grain bread with apple, honey, nuts.

Meal after workout: cottage cheese with natural yogurt and banana.

For those who find this menu option too complicated and costly, you can create a budget meal plan. Where there will be more grains, less variety of meat products and not as many fresh fruits. Homemade meals for gaining muscle mass consist mainly of steamed, oven-baked or boiled foods. The basis of nutrition for a beginner should be protein foods: meat, poultry, fish, eggs, milk.

The role of sports nutrition in gaining muscle mass

Diet for weight is quite painstaking. It is often difficult for an athlete to cope without taking additional medications - sports nutrition.

Why include sports nutrition?

Properly selected sports nutrition provides an additional boost of energy for training, increases the athlete’s endurance and promotes muscle gain. Nutritional supplements help the body recover faster. They complement the complex of proteins, fats, carbohydrates, minerals and vitamins. When a regular diet cannot fully provide the athlete’s body with all the necessary nutrients, sports nutrition comes to the rescue.

Who needs a gainer?

When it is difficult to gain muscle mass, you can use a gainer. The sports supplement easily copes even with advanced cases: with a thin physique, underweight.

Who needs protein?

Protein will help those athletes whose training regime is very intense. At the same time, there is a desire to transform your body - to build muscle mass. Protein – protein concentrate, up to 90%.

Who needs creatine

A strong natural energy drink that will be useful for amateur athletes who want to increase their strength. Creatine saturates the muscles inside, as it penetrates freely into them. Thus, the mass grows faster.

Who needs amino acids and BCAA

The advantage of supplements is instant absorption. Muscles that have worked hard need reinforcement. Amino acids and BCAAs reduce muscle breakdown after intense work. That is, they are needed by everyone who trains hard.

The result you want to achieve from training depends not only on the set of exercises, intensity of training and diligence, but also on your diet. It is important to select proper nutrition for gaining weight.

All girls want to look beautiful, well-groomed, have a slim figure with outstanding charms. Unfortunately, an unbalanced diet, snacks a quick fix” and daily stress cause our body to experience regular weight changes. Some girls go on diets afterwards to get rid of the consequences of chaotic eating. junk food. However, an unhealthy diet and a crazy lifestyle do not always lead to weight gain.

You may not believe it, but diets for gaining pounds are no less popular than weight loss programs. Some people have a fast metabolism, a lean constitution, a genetic tendency to unnatural thinness, while others have exhaustion due to poor nutrition, unhealthy sleep, excessive physical activity.

In any case, there are a lot effective techniques allowing you to adjust your weight, gain weight and add piquant shapes to your elegant waist, which will make your figure feminine and sexy.

First of all, you should know that weight gain diets are no less precise, specially calculated and balanced methods, from which you should not deviate. In order to gain a few kilograms and distribute them evenly over your figure, you should adhere to the right diet and exercise. If you just start eating fatty and high-calorie foods at night, the excess weight will simply be deposited in the most familiar places (stomach, legs), which will lead to a disproportionate formation of your figure.

we establish a diet - no hunger strikes, overeating, late-night snacks or holiday parties;
every day you should take at least 4-5 small snacks at equal intervals, but 3 hours before bedtime we do not eat anything heavy;
be sure to drink enough liquid to maintain metabolism (1.5 liters per day is enough);
the main part of the diet should be slow carbohydrates and proteins for the formation of muscle mass;
if you want not only to gain weight, but to look attractive and seductive, then be sure to include about 3 sports training with added weight;
don’t forget about going to the sauna and taking contrast baths;
recommended implementation self-massage in the areas where you store fat the most - this will make your figure smooth and symmetrical;
the diet should be high in calories, especially if you play sports (for girls 2000-2100, for men 2500 or more kcal per day), but only the calorie content of the diet should be increased gradually;
To avoid cellulite and stretch marks caused by rapid growth in body weight, you should gradually increase the volume of portions, and also use special creams and preparations that prevent changes in the skin.

All the advantages of specialized diets for weight gain:

efficiency and safety, which allows you to smoothly gain a few kilograms and control their distribution over your figure;
increasing body weight allows you to increase your athletic performance and has a positive effect on the growth of muscle mass;
a healthy, balanced diet rich in vitamins and minerals will have a positive impact on overall health, strengthen the immune system and protective forces body, improve the appearance and condition of the skin, nail plate, hair;
diets for weight gain are easy to tolerate, they are very filling and tasty, and there is no likelihood of a “failure” during the course;
There are no restrictions on the duration of diets - you can sit on them exactly as long as you need to achieve desired effect, and after a while the program can be repeated as many times as desired;
a diet for weight gain instills healthy eating habits, teaches you to eat in a timely manner, control portion sizes, consume enough liquid, and get absolutely all the necessary components;
diets for weight gain are universal, suitable for people of different ages, gender and lifestyle, and are also prescribed to patients after an injury, surgery or illness;
a properly composed menu will allow you to gain weight on familiar foods without overloading your stomach with cholesterol, fatty and heavy foods;
The effect of such a diet is long-term, that is, after leaving it you will not suddenly lose weight to your usual volumes.

The effectiveness of these diets is undeniable - weight gain is about 1-2 per week, which allows the kilograms to be evenly distributed without stretching the skin in specific places.

A set of products for weight gain, diet options and menu examples

In order to gain weight without harm to your health, you should increase the content of slow carbohydrates and proteins in your diet. The following products are very useful for gaining kilograms:

fatty versions of dairy and lactic acid products (cottage cheese, sour cream, milk, cheese);
any meat and fish of medium fat content, chicken eggs, offal, minced meat;
nuts and seeds as essential ingredients for healthy weight gain;
natural sweets (honey, marmalade, marshmallows, fructose, dried fruits, chocolate, whole grain cookies);
whole grain bread and rolls without sugar or fillers;
flour pasta coarse(second grade);
any vegetables and garden herbs;
sweet fruits and berries;
natural drinks (water, tea, coffee, compote, herbal infusions, jelly, fruit juice, smoothies, protein shakes, fruit and vegetable juices)

It is a myth that a diet for weight gain should include fatty, fried, smoked, sweet, butter and confectionery foods. All this, plus gravy, canned food, fast food, chips, snacks, processed foods, sugar and salt in pure form, mayonnaise, butter should be minimized or completely abandoned. Drinks should be limited to strong alcohol, coffee drinks, and also avoid sweet soda and stick drinks.

Now let's get acquainted with diet options for weight gain.

Diet for weight gain for men. Getting better is necessary for those men who want to start actively engaging in powerlifting or bodybuilding, since muscle growth is impossible without appropriate nutrition to increase weight.

Example of a menu for a day:
Breakfast consists of oatmeal with nuts, dried fruits and seeds, boiled in milk. Also included is one whole grain sandwich with thin layer butter and hard cheese. We wash down breakfast with sweet tea.
Lunch consists of meat soup with vegetables. As a side dish we prepare mashed potatoes with meatballs, a salad of vegetables and feta with sour cream sauce. We wash down lunch with citrus juice.
Snack: Banana protein shake and a few oatmeal cookies.
Dinner consists of boiled buckwheat, a morning sandwich and sweet tea.

Diet for weight gain for women. A high-calorie and nutritious diet, specially selected for female body. The diet consists of 4 meals and plenty of drink. After the first week, a noticeable weight gain of 1.5 kg was observed.

Example of a daily menu:
We have breakfast with an omelet made from 2 chicken eggs, a whole grain sandwich with chilled pork, a handful of nuts and sweet tea.
Lunch consists of noodle soup in chicken broth with pieces of fillet. It also includes stewed lentils, fried chicken tenders and whole grain bread (a couple of slices).
Snack - full-fat yogurt with berries and fruits (cottage cheese is possible).
For dinner we prepare mashed potatoes and a fish cutlet. You should also eat 2 whole grain sandwiches with cheese and a thin layer of butter.

Diet for weight gain for girls. It is more difficult for young girls 18-22 years old to gain weight, as the body is rebuilt, as is the hormonal balance. If you don't try hard enough, the young body's metabolism will quickly burn out excess fat through intense living, dancing and sports. And if you are diligent, hormonal changes can play cruel joke, and the girl will gain much more weight than she would like. Moreover, this problem will be difficult to correct even with the help of weight loss diets. Balance is important in the diet for young girls. healthy foods and moderate calorie content.

Example of a daily diet:
Breakfast includes fruit salad with raisins and yogurt dressing, 2 boiled eggs and sweet tea.
We have lunch with vegetable soup with beans and peas, a piece of boiled beef and grapefruit.
The snack consists of a medium-fat fermented milk drink and a handful of dried fruits.
For dinner we prepare a sandwich of chilled pork, bran bun, tomato and hard cheese. Also included is some milk chocolate and berry juice.

Diet for weight gain is carbohydrate. This option is suitable for weight gain for an ordinary person and an athlete, regardless of gender. The diet mainly consists of slow carbohydrates, which provide the body with a huge supply of energy. During training, it will be actively spent on the development of muscle mass, and during downtime it will be postponed extra pounds in the body.

Example of a carbohydrate menu:
In the morning we eat a couple of boiled chicken eggs and a portion of oatmeal cooked in water.
After a couple of hours, you should drink a glass of milk and eat a couple of oatmeal cookies.
Lunch consists of boiled buckwheat with mushrooms. We wash everything down with fresh carrot and apple juice.
After a couple of hours we eat 2 bananas.
Dinner includes a salad of kelp, seafood and vegetables. Also included are 2 veal meatballs.
Before going to bed, you should eat a small portion of cottage cheese with dried fruits.

Protein weight gain diet. Another universal option that is perfect for athletes to increase muscle area, as well as for teenagers and children.

Menu:
Breakfast consists of boiled brown rice and a glass of fruit yogurt.
Snack - fresh pineapple, 1 citrus, a glass of nuts (walnuts, hazelnuts).
For lunch we prepare stewed lentils with beans and carrots. Also included is a portion of boiled chicken fillet and a couple of fresh tomatoes.
Snack - 1 large apple, a glass of fruit yogurt.
Dinner includes Greek salad and steamed fish balls.

Or another menu option:
Breakfast includes buckwheat porridge with raisins, 1 boiled egg, sweet tea.
The snack consists of a vegetable salad, 2 whole grain toasts.
For lunch we prepare a large portion of boiled lean pork and steamed vegetables (beans, asparagus, beans). Also included is 100 g of cottage cheese with berries and tea.
Snack - a drink based on fermented milk drink, kiwi, nuts and banana.
Dinner consists of 100 g of cottage cheese with berries, a portion of milk semolina porridge and sweet tea.

Carbohydrate-protein diet to gain weight. Very tasty and useful option, which combines consumption vegetable fiber, dairy and fermented milk products and lean meat. Such nutrition is more balanced and healthy than protein or carbohydrate nutrition of the same name.

Example healthy menu:
Breakfast consists of a package of store-bought cottage cheese, 2 boiled eggs, a sandwich with a thin layer of butter and green tea.
Snack - vegetable salad with olive or flaxseed oil.
Lunch consists of lentil soup with chicken broth and vinaigrette. We wash everything down with fresh fruit or vegetable juice.
Snack - a glass of berries.
Dinner consists of cottage cheese and fruit casserole and spring salad.

Diet for weight gain milk. This menu is perfect for a growing body, as well as for lovers of dairy drinks. After the diet, not only will your weight increase moderately, but your muscles will also strengthen.

Example of a dairy menu:
Breakfast consists of 1 banana, a glass of homemade yoghurt and tea.
For lunch we prepare a vegetable salad dressed with yogurt. Also put 1 chicken egg and a glass of bifidoc.
Snack - a portion of cottage cheese with berries or fruits. We also eat oatmeal cooked in milk and drink tea.
Dinner consists of a glass of bifidoc and one pear.

Diet to get better as a vegetarian. It is much more difficult for a person who mostly consumes vegetables and fruits to gain weight. Such food mainly contains slow carbohydrates and water, has minimal calorie content, so it is difficult to gain kilograms on it alone. How can a vegetarian get better without including meat, fish and offal in the menu, see below.

Breakfast should include a sandwich made from whole grain bread, spread with nut butter or maple syrup. You should wash everything down with apple juice. A serving of oatmeal with dried fruits is also included.
The snack consists of a tofu sandwich, avocado salad and asparagus. You should wash everything down with a protein shake or gainer.
Lunch includes glass soy milk, vegetarian salad with boiled beans, 2 slices of whole grain bread.
Dinner includes rice and carrot cutlets, vinaigrette and a glass of soy milk.

Nut diet to gain weight. Nuts are plant-based beneficial lipids that improve the appearance and condition of skin and hair. They are also high-calorie foods, which allows you to quickly gain weight without stretching your stomach with large portions. Walnuts, pistachios, hazelnuts and cashews are especially suitable in this regard.

Example of a nut menu:
Breakfast consists of any boiled porridge with the addition of a handful of nuts. Also includes a whole grain sandwich with nut butter and tea.
Snack - 2/3 cup of dried fruits with nuts.
For lunch, we stew any vegetables and prepare steamed meatballs.
Snack - handfuls of nuts and seeds.
Dinner consists of a Greek salad, 2 pieces of rye bread and a glass of fermented milk drink.

How to get out of weight gain diets

Getting out of such diets is very simple and easy. It is enough to smoothly return to usual diet and, if necessary, periodically increase daily caloric intake by 200-300 kcal. With a sharp reduction in caloric intake, it will be more difficult for the body to adapt; you may feel weakness, nausea, loss of strength, dizziness, hunger, and stomach pain. Therefore, portions should be reduced in volume gradually, day by day.

If you decide to stick high-calorie nutrition long time, under no circumstances forget about sports loads, otherwise the weight may increase far beyond your expectations, and it will be very difficult to lose it and rebuild your metabolism. If you stop playing sports, you should limit the calorie content of your meals, fill your diet with vegetables, fruits and lean meats, but pasta, nuts, whole grain bread and full-fat milk should be limited.

Disadvantages of diets for gaining kilograms, contraindications

Such programs cannot have any disadvantages, since you choose the volumes of recommended portions yourself, and you can approximately, rather than strictly, adhere to the menu. You also regulate the duration of the diet and its effectiveness, and the saturation of the diet with vitamins and minerals.

elevated cholesterol levels;
slow metabolism and disorders metabolic processes;
serious cardiovascular diseases;
presence of diabetes mellitus;
pregnancy and breastfeeding;
old age;
allergies to recommended products;
obesity;
diseases gastrointestinal tract, genitourinary system, liver, kidneys.

For most bodybuilders, doing grueling workouts day after day is the easiest part of their regimen. It will be much more difficult to stick to a diet that maintains an anabolic state for 22 or 23 hours a day when our bodies are desperately trying to recover between workouts. Luckily, nutrition is not rocket science.

“To get big, YOU MUST EAT A LOT!” is what they all say, from Lee Haney to Ronnie Coleman. But what exactly does this phrase mean? Measuring portion sizes in kilograms? Or a forced march to the nearest fast food? Of course not! It is important to follow an effective nutrition strategy and eat the right products for gaining muscle mass, combined properly and divided into 6 meals throughout the day. The products you consume must meet your goals - in this case, gaining muscle mass.

List of foods for gaining muscle mass

Beef

When it comes to mass-gaining foods, nothing beats red meat. It's rich in protein and contains naturally occurring creatine, not to mention vitamins and iron. The cholesterol contained in beef helps the body produce its own testosterone.

Try to choose leaner cuts, such as ham and shoulder, as fatty cuts of meat can reward you saturated fat and calories in quantities that should not be present in the diet of even hardgainers. Aim for at least 150 grams of beef per day(the best option is two servings).

Chicken breast

On average, 200 grams of this meat contains as much as 46 grams of protein and some insignificant 2 grams of fat. And turkey fillet is even richer in nutrients. You don’t have to limit yourself and eat up to 2-3 servings a day - you will gain nothing but quality mass.

Another muscle-building product, it's rich in protein as well as beneficial omega-3 fatty acids, which reduce muscle inflammation to promote muscle recovery and help control cortisol levels (once cortisol levels drop, testosterone begins to rise, promoting growth). Omega-3 fatty acids increase insulin sensitivity, which increases protein synthesis(muscle growth) and absorption of glucose and amino acids.

There are many in various ways, which nutritionists use to evaluate the growth-inducing effectiveness of protein foods. Second only to muscle-building sports nutrition like whey protein, eggs are at the top of almost every list. Due to the easy digestibility of egg white, the body can easily break it down into amino acids. To keep your fat intake under control, use the following rule - remove four yolks from every six eggs. An omelet of six eggs will provide you with 28 grams of protein every morning.

If you are a true hardgainer and are desperately trying to answer the question of how to quickly gain muscle mass, then 3% milk should be your choice. Half a liter of this product for muscle growth provides as much as 15 grams of protein. The fat in milk, compared to other foods, consists of short chains. They are slightly more anabolic, help prevent muscle breakdown, and are less likely to be stored as fat.

This product is very versatile. Regardless of your goals, it will be an excellent addition to your diet because it is rich in casein, which will supply the body with protein long acting. This is not to mention the merits of cottage cheese as a product rich in calcium. Again, 9% cottage cheese is suitable for gaining weight. Also great for a protein shake at home.

They are a rich source of monounsaturated fats, promoting heart health and healing your joints and ligaments. Aim for at least 50 grams of nuts per day - that's about 30-36 almonds. It is best to have a digital scale with you for accuracy. The most popular and accessible:

walnut
almond
cashew
hazelnut
Brazil nut

Sprouted wheat

One of the products that promotes muscle gain, which is high in both proteins and carbohydrates. It is rich in vitamins zinc, iron, selenium, potassium, B vitamins, high content of branched chain amino acids, arginine and glutamine. Wheat germ before training will supply slow carbohydrates and provide octacosanol - an alcohol that will help increase strength and endurance, as well as improve the efficiency of the central nervous system.

Brown rice

Why brown rice and not white? The amount of carbohydrates may be similar, but the body will digest brown rice more slowly and provide energy throughout your workout while keeping insulin levels stable, not to mention preserving all the nutrients. Brown rice is high in gamma-aminobutyric acid(GABA) is an amino acid that works as a neurotransmitter (transmitter nerve impulse) in the body, increasing the level of growth hormone up to 400%.

To maximize GABA levels stimulation, soak rice for 2 hours in hot water before cooking.

Fruits are a rich source of antioxidants, which are essential for healthy immune system function. They also provide many other nutrients, vitamin C and E, beta-carotene. For example, half a liter of apple juice before training will provide 50 grams of quick energy. This helps stop cortisol production and minimize damage to muscle fibers while keeping your workout intensity high.

Whole wheat bread

This type of bread contains all nine amino acids that the body needs for muscle growth. It will also provide you with slow carbohydrates, which are so valuable in any diet. White bread is also great, especially after a workout when you need a quick boost of energy.

How can a plant with almost no calories, carbohydrates, or protein provide any weight gain benefits? Garlic can dramatically change the hormones in the body. Of course, to gain weight it is important to consume the right nutrients - carbohydrates, proteins and fats in right time days. But it is also very important to have the right hormonal levels to stimulate growth. Research shows that high consumption garlic combined with protein leads to increased testosterone levels and reduced muscle breakdown.

Just add a couple of cloves to the meat and you will have an instant anabolic boost.

Now you know exactly what foods to gain muscle mass and how to properly load your refrigerator. And don’t forget that you don’t have to fit all these products into one day - they can be alternated and combined. In the article you can find some more interesting products to add to your cart.

If in front of a person who comes to gym, there is a clear goal - to build muscle mass; a well-designed training program is not enough. It is necessary to approach the construction of the diet correctly. The menu should be dominated by protein foods, since protein is the main element necessary for building muscle.

The energy expended by a person, replenished by eating food, is directly proportional to physical activity. Strength training requires several times more energy than normal activity person. And if you reduce your diet, the body will begin to experience a lack of nutrients. This will negatively affect both your well-being and the results of your classes.

Follow a diet to increase muscle mass- this is not to starve, but, on the contrary, to consume more calories than the energy expended. This fact should not be taken as the only condition for such nutrition. A diet that promotes muscle gain should be balanced and built on six basic principles:

Fractional meals

You need to eat a lot, but in small portions throughout the day. This promotes the rapid absorption of food for energy, rather than for the accumulation of fat deposits. By eating fractionally, an athlete gains muscle mass rather than fat mass.

High calorie food

Each serving of food you eat should contain a lot of calories. The less energy value food, the more often you will have to eat. About 70% of the daily diet, compiled by the nutrition program, must be made up of high-calorie foods.

Slow fats and carbohydrates

You need to exclude fast carbohydrates and fats from the menu - sweet fruits, confectionery and flour products. They require a long time to digest, which leads to the build-up of fat rather than energy. The body does not have time to spend most of extracted from fast carbohydrates and fats and nutrients to renew expended energy, but is sent for “storage,” that is, to the fat depot.

Sufficient amount of water

A muscle gain diet speeds up metabolism, puts the body into stressful situation, which can be avoided by following the drinking regime. You need to drink at least three liters of water per day. Failure to comply with this point can lead to dehydration, expressed by deterioration of well-being and stopping the growth of muscle mass.

Diet

Portions eaten before 4 p.m. should be the majority daily ration. At a later time in the diet, foods with fast carbohydrates and fats should be avoided.

Sports diet

Involves mandatory intensive training. Otherwise, all the calories you consume will turn into fat and not into lean muscle mass. On training days, you need to eat 2 hours before and after training. Additional intake helps accelerate muscle growth sports supplements.

Fats, proteins, carbohydrates: daily intake

Balanced nutrition is the main condition for achieving success in compliance special diet for building muscle mass. This can be achieved by following the principle of an inverted pyramid, which determines the ratio of nutrients in the diet:

carbohydrates - from 55 to 60%
proteins - from 25 to 30%;
fats - from 10 to 20%.

Compliance with this rule requires an accurate calculation of all substances consumed per day. This makes it possible to receive more calories than expended when performing strength training. The excess goes into muscle mass.

To calculate the daily caloric intake, it is enough to use the following formula: “athlete’s weight” is multiplied by “30”, plus “500” to the result obtained. It should also be taken into account that the ratio of these elements is different for both men and women.

For men

Squirrels. Some amino acids are synthesized in the body, while other compounds are replenished from the food consumed. And in order to ensure a sufficient amount of protein per day, you need to include protein-rich foods in your diet, for example, meat, milk, fish. The need for a substance is calculated by multiplying your own body weight by two. If an athlete weighs 80 kilograms, then he needs 160 grams of protein per day.

Fats. Should be reduced, but not eliminated completely. Without them, the body will not be able to function normally. The daily norm is determined by age. Men under 28 need 130-160, men under 40 - 100-150 grams. At a more mature age, the amount is reduced to 70 g/day.

Carbohydrates. They can be simple or complex. The former are of no value for muscle mass, and the consumption of the latter per day should be at least 500 grams

Women

Squirrels. The lack of this element negatively affects the appearance of the fair sex. Deficiency leads to deterioration of the condition skin, hair structure, nail plate. Girls, unlike men, need to consume 1.5 grams of protein per 1 kilogram of their own weight.

Fats. The need for this substance is also determined by age. Up to 28 it is 86-116, up to 40 - 80-111, after 40 years it decreases and amounts to 70 grams per day.

Carbohydrates. To increase muscle mass, girls need to consume at least 400 grams of slow carbohydrates.

Absolutely any dietary food, including to increase muscle mass, involves the inclusion in the diet of foods that allow you to fully provide all the nutrients necessary to maintain normal life. For this purpose, athletes can consume both regular food and special supplements.

Along with foods that are beneficial for an athlete gaining muscle mass, there is also food that needs to be excluded from the diet. It does not bring any benefit to the body and is stored in the fat layer. The list of prohibited foods includes the following groups products:

fatty meats, sausages and sausage products, ham;
industrial food products containing dyes, flavor enhancers, preservatives and other chemical additives;
any types of spread, natural butter, mayonnaise, margarine;
sweet pastries, sweets, cakes, etc.;
salted, pickled, smoked food.

Protein sources

Protein-rich foods for increasing muscle mass include:

Chicken or turkey fillet. You need to consume from 150 to 200 grams of this dietary meat per day.
Dairy products with low fat content. This could be yoghurt and milk.
Cottage cheese and egg whites. The first, along with protein, also contains valuable microelements. Eggs, for obvious reasons, become a source of protein only without the yolk.
sea fish. Salmon, tuna, and so on contain omega acids, which are essential for humans.
Cereals. Wheat should be consumed sprouted, bread made from whole grain flour, raw or roasted sunflower seeds. You can eat lentils and buckwheat.

Carbohydrate-rich foods

Allows you to obtain the energy supply required for training. The amount of carbohydrates is reduced only for the purpose of losing weight. People gaining muscle mass, on the contrary, need to include the following sources of carbohydrates in their diet:

brown rice containing more carbohydrates than white;
unsweetened types of fruits by reducing the consumption of grapes, pears, bananas;
vegetables, including herbs and garlic;
pasta, prepared from durum wheat;
cereals

Sources of fats

The optimal need for fats is compensated by consuming:

Brazil and walnuts;
hazelnuts, almonds, cashews;
applesauce pastilles;
mackerel.

Designed specifically for naturally thin ectomorphs. Provides six meals a day. Portions should be small so as not to overeat and feel hungry. The results of this diet can be seen after a month.

Diet to increase muscle mass

Day	Eating
1	2	3	4	5	6
1	Oatmeal, nuts, apple.	Potato, chicken fillet, vegetables.	Cottage cheese and banana.	Fish, rice, vegetables.	Tuna with vegetable salad.	Fruit salad.
2	Orange, nuts, buckwheat porridge with honey and milk.	Boiled pasta, baked veal, vegetables.	Whole grain bread, kefir.	Cottage cheese with honey, kiwi.	Baked mackerel, vegetable salad.
3	Oatmeal, banana, apple, nuts.	Potatoes, lean veal, vegetables.	Brown bread, omelette, apple.	Smoothie made from milk and fruits.	Turkey fillet, rice,	Jam, cottage cheese.
4	Rice porridge with milk, nuts, apple.	Vegetable soup, veal.	Whole grain bread, kefir.	Fruit salad.	Turkey fillet, baked potatoes.	Vegetable salad.
5	Chicken fillet, omelette, vegetables.	Potatoes, lean veal, banana.	Apple, cottage cheese with jam.	Fruit smoothie.	Chicken fillet with vegetable stew.	Strawberries, yogurt, peanut butter.
6	Nuts, banana, oatmeal.	Chicken fillet, potatoes, vegetables.	Kefir, whole grain bread.	Kiwi, cottage cheese with honey.	Baked mackerel, buckwheat porridge, vegetable salad.	Fruit salad.
7	Chicken fillet, omelette, vegetables	Veal, vegetable salad, apple.	Banana, cottage cheese with jam.	Fruit smoothie.	Chicken fillet, rice, vegetables.	Vegetable salad.

Sports nutrition while dieting

A complex schedule or lifestyle does not always allow you to eat up to six times a day. And if such a problem exists, they can help various additives, allowing you to fill the “gaps” in nutrition.

These sports nutrition products include:

Gainers

Protein powders

A protein supplement involved in the process of creating muscle mass. It does not interfere with a gainer; it is consumed an hour before training.

Creatine

Retains water in muscle tissue. Drink forty minutes before physical activity.

You definitely need to take care of sufficient quantity vitamins They not only increase the absorption of nutrients, but also prevent intestinal problems.

Drying the body while increasing muscle mass

In order not only to increase muscle volume, but also to dry out, the diet is tightened. All sources of fast carbohydrates are excluded from the diet. No cakes, muffins, sweets or sugar-containing products.

You need to eat not six, but seven to nine times. This will prevent the accumulation of fat mass. It is highly recommended to consume vegetable fats instead of animal fats.

Nutrition for gaining muscle mass - the correct ratio of nutrients for quick recovery muscles after training and its further increase.

The issue of an attractive figure for men is no less acute than for women. A beautiful slender body and toned muscles not only attract the attention of the opposite sex, but also indicate healthy human life. Regardless of where you train, in the gym or at home, when doing intense exercise to develop muscles, you should not underestimate the importance of proper nutrition.

The growth of strength and volume of muscle mass depends on the amount of energy expended and the correct use of “building materials” for its restoration.

Heavy physical exercise promote increased burning of carbohydrates and intensive breakdown of protein. As a result, to maintain good health and replenish energy deficits, you need to follow sports nutrition based on the optimal ratio of BJU. If this expense is not compensated, the athlete’s strength will decrease and he will begin to lose weight rapidly.

Let's consider the basic rules that every athlete who wants to increase muscle mass must adhere to.

Burn carbohydrates with exercise. Consuming 20% more than your daily caloric intake will ensure active muscle growth.
To minimize the deposition of fat under the skin, take carbohydrate cocktails 2 hours before. before training and after 1.5 hours. after her.
Remember the fat-testosterone relationship. Excluding animal triglycerides from an athlete’s menu will inevitably lead to a decrease in the production of male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces the endurance of an athlete by 10% and the performance of an athlete by 12%. It also causes a drop in lactic acid during the execution period strength exercises, which is the main sign of ineffective metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements.
The daily intake of triglycerides for intensive development of muscle mass is 80-100g.
Excess this indicator several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits excessive consumption. fatty foods(salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
Reduce cardio loads. To maintain endurance and strengthen the heart, it is enough to limit yourself to cycling training or 1-2 jogs per week for 30 minutes each. Neglecting this condition can lead to “burning” of muscles.
Reduce the number of repetitions per exercise. The training program for gaining muscle mass is designed for no more than 50 minutes. At the same time, it is important to perform up to 12 repetitions in one exercise. The number of approaches should not exceed 5 times.
Balanced nutrition (vitamins, minerals, amino acids, dietary supplements).
Ideal nutrient ratio for muscle gain:
- fats (polyunsaturated fatty acids) – 10-20% of the daily diet;
- carbohydrates (slow or complex) – 50-60%;
- proteins – 30-35%.
Lack of the required amount of useful organic matter in nutrition leads to the fact that the body has nowhere to get the required amount of energy to build muscles.
An athlete's daily diet for muscle growth should consist of three full meals and two or three light snacks (fruits, nuts, protein shakes).
Don't starve. You need to eat 1.5-2 hours before. before classes, preferably carbohydrate foods and after 1 hour. after physical activity. Otherwise, training on an empty stomach will lead to the fact that to replenish the loss of energy, the body will begin to intensively burn protein reserves necessary for muscle growth.
When refreshing yourself, it is important to control the amount of food you eat - do not overeat.
After training, you cannot remain hungry; you need to nourish your body with foods rich in minerals and vitamins. A banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1.5 hours. you need to eat well, preferably protein foods, to restore and increase muscles, otherwise exhaustion of the body cannot be avoided.
Drink plenty of fluids. The daily volume of water consumed during intense training should be 2.5-3 liters. Lack of fluid leads to dehydration, a decrease in muscle strength by 20% and slower muscle growth.
Rest. The growth of muscle mass does not occur during intense load, and during the rest of the body. Stretching and muscle growth occurs within 3-7 days. During this period, it is worth following a diet and alternating between exercise and rest.
For beginners, the period of muscle recovery after strength exercises is 72 hours, for trainees – 36 hours.
Healthy sleep should be at least 8 hours. per day. It is important to avoid stress, since nervousness leads to an increase in the level of cortisol in the body, due to which body fat and muscle loss. Failure to comply with the rest and nutrition regime helps to pump up muscles without increasing volume.
Change the training program periodically (every two months). For example, introduce new exercises, take additional weight, change the number of repetitions.
Go towards your goal. Don't walk around the gym doing nothing. To achieve the desired result, you need to concentrate as much as possible on performing the exercise.

Following the above key rules for gaining lean muscle mass - effective way to a healthy pumped up body.

Subject to availability overweight Before performing strength training exercises to increase muscle mass, it is important to lose excess fat. To do this, you need to take a weight loss course. This is due to the fact that, contrary to popular belief, it is physiologically impossible to “pump” fat into muscles. Decide this problem A protein diet will help.

The importance of water and proper nutrition for an athlete

The key to rapid muscle recovery after physical activity is proper nutrition. An unbalanced diet reduces the results of your workout to zero. The effectiveness of strength exercises depends on the literacy of the athlete’s menu.

Benefits of proper nutrition:

rapid muscle growth;
increased productivity;
possibility of increasing the load during training;
more endurance and energy;
there is no glycogen deficiency in muscle tissue;
improved concentration;
constantly keeping the body in good shape;
elimination of excess fat deposits;
insurance against burning protein reserves required for muscle development;
no need for compliance long breaks between workouts.

A properly designed nutrition program (see in detail) helps to squeeze out maximum energy and strength to perform even the most difficult strength exercises.

Do not underestimate the importance of water during training, since it makes up 75% of the muscles. During sports, an athlete loses a lot of fluid (up to 300 ml in 50 minutes), which leads to dehydration. In order to prevent a violation of the water-salt balance and, as a result, an ineffective workout, it is important to drink a glass of water before starting it, then take a few sips every 10 minutes.

The amount you drink directly depends on the season and the amount of sweat produced. The hotter it is outside and the more sweating, the higher the level of consumption of purified still water should be.

Signs of dehydration:

headache;
dizziness;
fatigue;
apathy;
irritability;
dry mouth;
chapped lips;
lack of appetite;
feeling of thirst.

If at least one of the above symptoms occurs, you should immediately start drinking fluids.

It is allowed to consume freshly squeezed water during training. Orange juice, diluted with water in a ratio of 50%-50% or special protein shakes - BCAA amino acids, gainer, which minimize the breakdown of muscle protein, promote energy generation, and speed up the start of the recovery process.

Drug options: MusclePharm Amino 1, BSN Amino X. Immediately after completing the workout, you are allowed to drink milk, green tea, or a protein shake.

Let's consider, using the example of an athletic man weighing 75 kg, the optimal ratio of BJU/calories per day required to increase muscle mass.

Daily calorie intake

For muscle growth, it is important to meet the body's need for the required amount of energy. To do this, you need to calculate your daily calorie intake using the Lyle MacDonald formula or use a specially designed nutrition calculator available on the Internet. In this case, the obtained value should be multiplied by the energy reserve coefficient - 1.2, necessary for muscle development.

Daily calorie intake = Weight, kg * K, kcal/per 1 kg of weight

The K coefficient depends on gender and the intensity of metabolic processes.

In our case, the calculation will look like this:

Daily calorie intake = 75kg * 35kcal = 2625kcal

Taking into account the energy reserve correction factor = 2625 kcal * 1.2 = 3150 kcal

Thus, when performing strength exercises, the diet for muscle development in a man weighing 75 kg should be 3150 kcal. Daily caloric intake in this volume, on average, will provide an increase in muscle mass by 2 kg. per month.

Lack of weight indicates a lack of energy and the need to include an additional 400-500 kcal in the daily diet. If your weight gain exceeds 3 kg in 30 days, you should reduce the amount of calories you eat by 300-400 kcal.

As you can see, an athlete’s nutrition schedule depends on the individual characteristics of the body and is subject to constant analysis and adjustment.

Nutrition chart for gaining muscle mass

Weight slim body, kg	Number of calories consumed, kcal
55	2455
58	2634
63,5	2813
68	3037
70	3136
72,5	3260
77	3440
82	3663
86	3885
91	4064
95	4244
100	4467
104	4646
109	4868
113,5	5091
118	5270
122,5	5494

Body weight is taken into account without fat mass. For example, the “clean kilograms” of an athlete with 95 kg and 12% body fat are 95-95 * 0.12 = 83.6 kg.

After determining the calorie content of the daily diet, we will consider the correct ratio of nutritional supplements, which make up a sports nutrition complex for muscle development.

The daily intake of carbohydrates is 5g/kg - 4kcal/g, protein - 2g/kg - 4kcal/g, fat - the remaining, 1g/kg - 9kcal/g.

For a man weighing 75 kg:

proteins – 150g. – 600kcal;
carbohydrates – 375g. – 1500kcal;
fats – 115g. – 1050kcal.

Daily protein intake

The most important building material for muscle growth is protein. When doing strength exercises, it is important to ensure that a sufficient amount of protein enters the body every day, based on the calculation of 1.5-2 g/kg of weight. Slow muscle growth indicates a lack of protein, in which case the norm should be increased to 2.5 g/kg.

The athlete’s diet should consist of egg whites, cottage cheese with a fat content of 0-9%, fish, lean meats - beef, chicken breast, seafood. Replenish required quantity protein in the body of a bodybuilder who does not consume animal products can be achieved by introducing plant ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butters, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, pine, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that vegetarian food slows down the process of muscle building due to a lack of animal protein in the diet.

To receive maximum effect You should drink a protein shake immediately after your workout, as this is when your body absorbs nutrients best.

As a result of intense exercise, micro-tears of muscle tissue often occur; their healing occurs with the participation of amino acids and protein foods.

The optimal solution for rapid muscle gain is a combination of animal and plant proteins.

Despite the fact that the main building material of muscles is protein, its consumption in excess of the calculated norm leads to an increase in fat deposition in the liver, increased excitability of the endocrine glands, the central nervous system, increased putrefaction processes in the intestines, and an increase in the load on cardiovascular system. Protein in excess amounts will not be absorbed by the body and will not have an effect on muscle growth.

Table of products for the athlete

Name	Protein content, g
Meat and poultry
Beef Liver	17,4
Chicken liver	20,4
Chicken (breast, drumstick)	23,09-26,8
Egg	12.7 (6-7g per 1 piece)
Pork	11,4-16,4
Veal	19,7
Fish and seafood
Herring	18
Squid	18
Cod	17,5
Tuna	22,7
Salmon	20,8
Trout	22
Crab	16
Shrimp	18
Pollock	15,9
Halibut	18,9
Milk, dairy products
Cheese 17%	29
Cheese 45%	25
Milk 0.5%	2
Milk 3.2%	2,8
Cottage cheese 0% (dry in a pack)	18
Legumes
Beans	22,3
Lentils	24,8
Peas	23
Chickpeas	20,1
Nuts and seeds
Peanut	26,3
sunflower seed	20,7
Walnut	13,8
Hazelnut	16,1
Almond	18,6

Protein nutrition not only increases muscle volume, reduces fat deposits, but also makes the body of women and men more prominent.

Daily fat intake

Currently, most athletes are wary of triglycerides. However, there is no need to be afraid of fats; if they are consumed correctly (compliance with the daily norm), they do not transform into adipose tissue. On the contrary, they will have a beneficial effect on muscle growth.

Namely, fats take an active part in the production of hormones, which, in turn, are involved in building muscles. For testosterone production, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.

The following types of fats are distinguished:

healthy (monounsaturated and polyunsaturated);
harmful (saturated).

Monounsaturated triglycerides include: avocados, olives, chicken, olive and peanut meat. These products are a storehouse of healthy Omega 9 fatty acids, which speed up metabolism, stabilize blood sugar levels, and protect the heart from the harmful effects of blood pressure fluctuations.

Sources of polyunsaturated triglycerides (Omega-3.6) are: fish oil, cottonseed, soybean, corn, sunflower, flaxseed, rapeseed oil, as well as seeds and nuts. Fatty acids in this category improve the anabolic response of protein and insulin, increase performance, and increase performance, which is especially important during heavy strength exercises.

Sports nutrition while gaining muscle mass excludes the consumption of saturated triglycerides found in butter, palm, coconut, cocoa butter, lard, red meat, and confectionery products.

This is due to the fact that the molecule of harmful fat is completely saturated with hydrogen and contains “bad” cholesterol, which means it can provoke the development of obesity, heart disease, and diabetes. Therefore, the main sources of healthy triglycerides in an athlete’s menu are fatty fish, vegetable oils, and nuts. It is allowed to include milk 3.2%, cottage cheese, cheese 9% in the diet.

Daily carbohydrate intake

The main source of energy is carbohydrates. Nutrition for gaining muscle mass involves taking 5g daily. organic compounds containing hydroxyl and carbonyl groups per 1 kg of own body weight.

The role of carbohydrates is to increase insulin/hormone levels in the body and help repair tissue after exercise. In addition, they serve to transport nutrients directly to muscle cells.

A lack of carbohydrates in an athlete’s diet causes apathy, weakness, decreased performance, and reluctance to continue training. Muscle development is impossible without consuming carbohydrates.

Depending on the speed of splitting, they are:

fast (simple), it is preferable to use them an hour before, immediately after sports, as they are perfect for quickly restoring spent energy reserves;
slow (complex), they should be eaten 2 hours before physical activity.

Ingredients containing complex organic compounds more than 50g. per 100g: beans, chickpeas, lentils, peas, buckwheat, rice, oatmeal, bread, pasta.

Slow carbohydrates should be included in the daily menu for gaining muscle mass for girls and boys, since they are main source energy not only for the muscles, but also for the brain.

Products containing simple organic compounds in moderate amount– 20g per 100g: all sweet berries, fruits (most in persimmons, bananas, grapes, less in citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime ).The latter, in turn, should be avoided, since such drinks do not contain useful substances and do not satisfy hunger.

Products with a minimum carbohydrate content – 10g. per 100g: dairy products, fresh vegetables (eggplant, tomatoes, cucumbers, cabbage, carrots). In addition to enriching the body with healthy carbohydrates, they contain everything necessary (vitamins, minerals, fiber) to improve the digestion of food in large quantities.

Thus, in the process of selecting the optimal ratio of BJU, you should, first of all, focus on your own well-being. If during strength training you experience a surge of energy by consuming more carbohydrates than “allowed” daily norm, the amount of fat can be reduced to 0.8 g/kg.

The key to a successful workout is wellness athlete.

If apathy occurs during physical activity, fats should be increased to 2g/kg, and carbohydrates should be reduced in direct proportion. Adjusting your diet to suit the individual characteristics of your body will increase the effectiveness of your stay in the gym.

A rapid gain of muscle mass is possible only if the following conditions are met:

natural balanced nutrition;
healthy eight-hour sleep;
a properly selected set of strength exercises.

Violation of at least one of them leads to a decrease in the effectiveness of training and a slowdown in muscle development.

Building muscle is a long process that requires self-discipline in nutrition. Eating five meals a day every three hours is a reliable way to achieve the desired result.

The most better food for an athlete - fractional, it ensures the systematic intake of food into the body in small doses, which helps accelerate synthesis, improve protein absorption, metabolism, providing positive influence for muscle growth.

It is strictly forbidden to skip meals, go hungry or overeat. In the first case separate meals will not bring the desired effect - the muscles will not increase in volume, in the second - it will lead to excess weight gain and the deposition of fat under the skin.

Sample daily menu for an athlete to increase muscle mass

Let's look at options for each meal. Choose any of them, focusing on taste preferences and individual characteristics of the body (ectomorph).

BREAKFAST

Banana – 1 pc., black bread – 2 slices, omelette from two egg whites of one whole.
Pear – 1 pc., cocoa, oatmeal – 150g, dark chocolate – 30g.
Apple – 1 pc., milk, buckwheat porridge – 150g.
Yogurt – 100g, rolled oats – 50g, cottage cheese 9% – 100g.

SNACK #1 (pre-workout)

Kefir 0% or 1%, cheese – 50g, bread – 2 slices.
Black tea, low-fat cottage cheese – 200g, raspberry jam or honey – 4 tsp.
Unsweetened oatmeal – 150g, jam – 3 tsp, grapefruit – 1 pc.
Apple – 1 pc., nuts (assorted) – 40g, prunes, raisins, dried apricots, prunes – 80g.
Banana – 1 pc., protein – 1.5 scoops, rye bread – 3 slices, peanuts – 30g.

DINNER

Avocado – 150g. (half), boiled turkey fillet – 100g, unpolished rice – 100g.
Beef broth soup – 200ml, dried fruit compote, buckwheat – 100g, chicken – 150g, vegetable salad – 100g.
Rice – 100g, milk 1%, turkey 150g or 2 whole eggs.
Carrot or orange juice, banana – 1 piece, mashed potatoes – 100g, poultry meat – 150g.
Green tea, honey – 2 tsp, vegetable puree soup – 200 ml, fish – 200 g, rice – 100 g, grapes – 200 g.

SNACK #2 (immediately after training)

Gainer + nuts – 40g, dark chocolate – 50g.
Black tea, raspberry jam or honey - 5 tsp, low-fat cottage cheese - 200g.
Banana – 2 pcs., dark chocolate – 50g.
Milk, oatmeal – 150g.
Pineapple smoothie with chocolate pieces, bread - 2 slices.
Apple – 1 pc., egg yolks– 2 pcs., proteins – 4 pcs., almonds – 50g.
Dried fruits – 100g, nuts – 40g.

DINNER

Broccoli – 100g, boiled beef/chicken breast – 200g, rice – 100g.
Berry fruit drink, egg whites – 5 pcs, vegetable salad – 150g.
Fish – 200g, green tea, orange – 1 pc.
Nuts – 50g, raspberry jam – 4 tsp, low-fat cottage cheese – 150g.
Buckwheat – 100g, turkey – 200g, vegetable oil – 3 tbsp, cabbage-carrot salad – 100g.
Mashed potatoes – 100g, veal – 150g, stewed vegetables– 100g, banana – 1 pc.

The presented variations serve as the basis for creating a menu for the week.

You can make changes to the nutrition plan: replace products with analogues according to BZHU. To supply the athlete with strength, in 1 hour. before the start of training, the menu (snack No. 1) consists of fast and slow carbohydrates. They act as the main sources of energy. At the same time, proteins and saccharides will help replenish wasted energy and ensure muscle growth after exercise (snack No. 2).

If the nutrition when gaining muscle mass is balanced and calculated correctly, the first results can be observed after 3 weeks.

If at the end of this period there is no weight gain, carbohydrate intake should be increased by 50g. after training, at breakfast.

An example of a diet (schedule) for a vegetarian athlete to increase muscle mass

BREAKFAST

Green tea, tofu cheese – 100g. bread - 2 slices.
Freshly squeezed juice from cucumber, green apple, cabbage, spinach, ginger, celery – 450 ml, protein shake from almond milk (1 glass), banana (1 pc.), soy protein (2 tbsp.) – 200 ml.

SNACK #1

Carrot casserole or cheesecakes – 150g, mixed nuts – 40g/peanut butter – 1 tbsp.
Pumpkin-almond oil - 2 tsp, oatmeal - 150g, tofu - 100g.
Protein bar – 1 pc., apple-grapefruit cocktail.

DINNER

Vegetable soup – 250ml, stewed zucchini, carrots, broccoli – 100g, soy meat – 150g, tempeh – 100g.
Burger with avocado and cheese – 1 pc., cabbage salad with tomatoes – 150g, banana – 1 pc., broccoli and spinach cream soup – 200 ml., almond butter – 2 tsp.
“Kion” rice – 100g, lentil and couscous salad – 100g, seitan – 50g, quinoa seeds – 1 tsp, olive oil– 1 tsp.
Pea soup - 200ml, cheese - 100g, buckwheat porridge - 100g, tomato and spinach salad - 100g.

SNACK #2

Kefir, pumpkin or sunflower seeds – 80g, fruit jam – 5 tsp, bread – 1 slice.
Dried fruits – 100g, peanut butter – 1 tbsp.
Protein shake made from banana, almond milk and hemp protein with dark chocolate pieces.

DINNER

Flaxseed porridge – 100g, steamed pumpkin-carrot cutlets – 3 pcs, berry smoothie or jelly, cabbage salad, tomatoes, walnuts – 150g.
Rice or mashed potatoes with cheese – 100g, boiled broccoli – 150g, avocado – 100g (half), tofu – 50g.

Vegetarian nutrition during the period of gaining muscle mass should be as balanced as possible. Animal proteins (fish, shellfish, eggs, meat) should be replaced with: tempeh, nuts, kefir 0%, low-fat cottage cheese, yogurt 2.5%, Mozzarella, Riccotta cheeses, soy products, tofu, legumes. However, you should not overload your body with protein products. To increase muscle mass, the daily protein intake is 2g/kg, for maintenance – 1.5g.

For vegetarians, the ideal training regimen is intense but short (up to 30 minutes). This is due to the fact that prolonged exercise “uses up” a large supply of protein, which is problematic to accumulate on foods of plant origin.

Age, gender, adaptation, the body’s adaptation to intense strength exercises, poor diet, stress, and nutritional deficiencies lead to slow progress and delay the achievement of the desired result. Special supplements will help speed up the “building up” of muscle, fill gaps in the athlete’s diet and lack of nutrients (minerals, vitamins, dietary supplements, calories, amino acids).

The best basic sports nutrition for intensive muscle growth and health maintenance is glutamine, BCAAs, multivitamins, omega-3. Protein did not fall into this category of fundamental components due to the sugar/lactose content, which should not be consumed during the drying period.

Let's look at the most popular sports supplements, how to choose them and features of use.

Glutamine. It is the most abundant nonessential amino acid in muscle. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, activates the body's protective properties, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen reserves, neutralizes toxic effect ammonia, resists catabolic processes.
Exercises in the gym aimed at increasing muscle mass increase the need for glutamine by 4.5 times, since during the period of intensive muscle development its amount in the blood drops by 18%.
An athlete's daily requirement for amino acids is 5-7g. and depends on body weight. For a teenager it does not exceed 3-4 years.
Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can compensate for the lack of amino acids by including in homemade food sports cocktail. Cooking recipe: 10g. Dilute the powder in a glass of water.
You need to take the glutamine drink three times: on an empty stomach, before bed, after training.
BCAA is a group consisting of three essential amino acids: valine, leucine, isoleucine. The primary role of the additive is to reduce harmful influence catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. During intense exercise in the gym, the athlete’s body experiences increased need in a given amino acid. A lack of BCAA leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which absolutely cannot be allowed.
Products that contain a complex of valine, leucine, isolecine amino acids - eggs, peanuts, tuna, beef, turkey, chicken, salmon.
The daily requirement for BCAA for an athlete to gain muscle mass is 10-20g. single dose should not exceed 4-8g.
If the above products are not consumed in sufficient quantities (the table of BCAA content, mg per 100g of ingredient is presented online), the athlete’s body begins to experience a nutrient deficiency. To meet the daily requirement for amino acids, you need to include a sports supplement in your diet. It is optimal to include it in your diet before training and immediately after it.
To achieve best effect It is better to combine BCAA with gainer, creatine, and protein.
Omega-3. Healthy unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function.
The main sources of omega-3 are tuna (0.5-1.6g per 100g), salmon (1.0-1.4g), mackerel (1.8-5.3g), halibut (0.4-0.9 ), herring (1.2-3.1), trout (0.5-1.6), flax seeds (22.8g), oat germ (1.7g), walnuts (6.8g), beans (0.6g).
Meals for gaining muscle mass for girls and boys should include 2-3g. unsaturated fatty acids.
You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug.
With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It’s easy to prepare a nutritional cocktail from the concentrate: just dilute 100g. powder in 300 ml of liquid (water, milk 0.5% or freshly squeezed orange, apple juice).
You need to drink the drink in the morning, 30 minutes before and after classes. You can drink a carbohydrate-protein shake at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for your usual food.
Creatine is an organic compound that, when introduced into the body, serves as “fuel” for muscle contractions.
Natural sources of the substance – cod (3g/kg), salmon (4.5g/kg), tuna (4g/kg), pork, beef (4.5-5g/kg), herring (6.5-10g/kg) , milk (0.1g/l), cranberry (0.02g/kg).
Creatine increases muscle strength and endurance and quickly restores their energy potential. However, for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. Saturate the body organic compound can be done by taking a dietary supplement before and after training, 5g.
Protein is a fundamental, inexpensive nutrition for intensive muscle growth, with the highest biological value. In addition to essential amino acids, the powder contains reducing impurities and microelements. It inhibits myostatin synthesis, stimulates muscle growth, increases energy production, suppresses catabolism, and burns fat.
There are the following types of protein: vegetable - soy, animal - casein, whey, egg.
The rating of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed into the gastrointestinal tract, sharply increasing the concentration of amino acids in the blood.
To achieve maximum effect, your post-workout meal should consist of protein and BCAAs.
IN in kind in 100g. The product contains protein: meat (25-29g), fish (21-22g), cottage cheese (12g), seafood (21-23g), cheese (23-28g), tofu (17g), lentils (25g), buckwheat (12.6g), egg (6g), chickpeas (19g), a glass of kefir and milk (3g). Daily dose protein during muscle building – 2 g/kg body weight. A single serving of protein shake is 30g. powder per 250 ml of water, juice, milk.
You need to drink a protein drink up to 5 times a day: in the morning, 1.5 hours before and immediately after training.

Despite the wide range of dietary supplements, for fast and safe muscle gain it is important to ensure 50% protein intake from food sources and 50% from sports supplements.

Often athletes who strive to develop muscles are faced with the problem of how to properly prepare food. Monotony in nutrition is a serious obstacle to the desired result. A diet for muscle growth should contain plenty of protein and complex carbohydrates.

You can diversify an athlete’s diet by introducing the following dishes from permitted products: cottage cheese muffins, cheesecakes, squid salad, protein, pea cream soups, omelette with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, veal liver with raspberry sauce, oat pancakes with pineapple, chicken sandwich, diet homemade cheese, seafood in sour cream sauce, grilled salmon, pike perch with horseradish, Italian scallops, shrimp with bell pepper. Recipes for these dishes are presented online on the sports nutrition website http://sportwiki.to.

A balanced diet, a well-chosen set of strength exercises, drinking plenty of fluids, alternating the “training-rest” regime are fundamental factors, the observance of which leads to speed dial muscle mass.