Proper nutrition for weight gain. Therapeutic diet for weight gain

Nutrition for gaining muscle mass - correct ratio 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 a person’s healthy lifestyle. 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 promotes increased carbohydrate burning and intensive protein breakdown. 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 basic rules, which every athlete who wants to increase muscle mass should adhere to.

Burn carbohydrates with exercise. Daily consumption 20% more daily value calories will provide active growth muscles.
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. That's why effective nutrition for muscle development, prohibits the consumption of excessively fatty foods (salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spreads).
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 body starting to intensively burn protein reserves necessary for muscle growth to replenish energy loss.
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. IN as a lung Suitable snacks include banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam. And after 1.5 hours. you need to eat well, preferably protein food, for restoration, muscle growth, otherwise exhaustion of the body cannot be avoided.
Drink plenty of fluids. The daily volume of water drunk during the period intensive training should be 2.5-3l. 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.

Compliance with the above key rules for gaining lean muscle mass – effective way to a healthy pumped up body.

If you are overweight, it is important to lose weight before performing strength training exercises to increase muscle mass. 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 will negate the results of your workout. 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 to take 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, 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 calorie determination daily ration, consider the correct ratio of BZHU that make up the complex sports nutrition 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 be 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 a vegetarian diet slows down the process of muscle building due to the 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 increased fat deposition in the liver and increased excitability of the glands internal secretion, central nervous system, increased decay processes in the intestines, increased load on the 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 active participation in the production of hormones, which, in turn, are involved in muscle building. For testosterone production, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.

Distinguish the following types fat:

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

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

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 unhealthy fat 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 beneficial triglycerides in an athlete’s menu are fatty fish, vegetable oils, nuts. It is allowed to include in the diet milk 3.2%, cottage cheese, cheese 9%.

Daily carbohydrate intake

The main source of energy is carbohydrates. Nutrition for gaining muscle mass involves daily intake 5g. 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 rate 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 the main source of energy not only for the muscles, but also for the brain.

Products containing simple organic compounds in moderate quantities - 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(eggplants, 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 you experience a surge of energy during strength training, consuming more carbohydrates than the daily norm “allows”, 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. Adjustment of the power supply scheme for individual characteristics the 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 nutrition 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 and 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 tomato salad, 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, getting the body used to intense strength exercises, poor diet, stress, and nutrient deficiency lead to slow progress and delay you from achieving 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 independently, additional use supplements at night, after training, reduces protein loss, relieves pain, activates the body's defenses, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen reserves, neutralizes the toxic effects of ammonia, and 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 springs glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can compensate for the lack of amino acids by including a sports cocktail in your home diet. 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 an increased need for this amino acid. A lack of BCAAs causes the body to begin 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, a single dose should not exceed 4-8g.
If the above products are not consumed in sufficient quantities (the table of BCAA content, mg per 100 g of ingredient is presented online), the athlete’s body begins to experience a nutrient deficiency. To replenish daily requirement in amino acids, a sports supplement should be included in the diet. It is optimal to include it in your diet before training and immediately after it.
To achieve the best effect, BCAA is best combined with gainer, creatine, and protein.
Omega-3. Healthy unsaturated fatty acids improve blood circulation and 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 2-6g capsules. 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 or 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 possible by taking food additives before, after training, 5 g.
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.
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 biologically active additives, 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, and alternating the “training-rest” regime are fundamental factors, the observance of which leads to a rapid gain of muscle mass.

An overly emaciated appearance and obvious thinness are also signs of not beautiful body, as well as completeness. In both cases, this also affects human health and can lead to hidden diseases. As for lack of weight, high-calorie nutrition and a properly composed diet will help you gain additional kilograms.

Before you ask yourself how to get better, you should definitely go through medical examination which will help you understand the real reason lack of weight. After this, it will be possible to create a truly healthy and complete diet that will promote weight gain and will not harm the health of the body.

Proper nutrition for weight gain

Most people who are trying to gain weight immediately make the most common mistake of simply starting to eat a lot of food. Some include baby food or various supplements in their menu, which, in their opinion, will bring their weight back to normal. Of course, this won't be enough. On the other hand, this can lead to digestive problems, or, worst of all, such a program, or rather the lack thereof, can cause a complete aversion to food.

To gain weight involves a gradual transition to a high-calorie diet. This can be achieved by adding about 300 calories every day. You also need to increase the number of meals, the number of which should be four or five times a day. By consuming small, high-calorie portions, a person can also improve their mental and physical health.

There are general rules that must be followed by those who want to gain weight without harming their health:

Half an hour before meals you need to drink a glass of freshly squeezed juice from vegetables and fruits. However, drinking any liquid during meals is not recommended.
After eating, you should avoid playing sports or other activities.
A weight gain program should consist of a diet in which foods with copious amounts proteins and carbohydrates. It could be pasta, legumes, white bread, honey, fruits, as well as porridge cooked in milk. Additionally, you can take vitamins.
It is possible, which are familiar and loved by a person. If you like different salads, you can season them with sour cream. The side dish can be sprinkled with hard cheese, etc.

Menu for weight gain

A properly composed menu will help you quickly gain the necessary weight. With a height of 170 cm, you need to follow a diet for a weight of 60 kg. If the height is a few centimeters more, then a diet for a weight of 70 kg, etc.
A sample menu for a diet that will promote weight gain will consist of the following dishes:

For the first meal, prepare oatmeal with milk. You can add nuts, raisins or honey to it. Additionally, you can make a sandwich with white bread, butter and cheese.
Second breakfast involves eating pasta with meatballs. You can drink before him fresh juice from fruits.
For lunch we prepare soup or borscht for meat broth, fried fish, boiled potatoes, salad dressed with sour cream and fruit juice.
We use milk and cookies as a snack.
In the evening we prepare buckwheat with milk, to which we add dried fruits. After this, you can make bread and butter and eat it with tea.

Any menu compiled for weight gain must necessarily consist of meat, dairy products, fruits, pasta, bread, potatoes and vegetable salads.

Nutrition for girl weight gain

In order for a girl to gain weight easily, she must control what she eats. It would be ideal to write down everything you eat during the day, including even the smallest snacks. This will help you further adjust your diet in the right direction.

With a normal diet for weight gain, a girl should consume at least 700 grams of food at one time. The number of meals should be increased to 5-6 times a day. Be sure to eat fish, as well as porridge from beans and peas. Of course, before you get better, you need to consider your physical condition and do not eat harmful products. That is why you should immediately give up fast food, canned food, frozen and refined foods, and fried foods. In order not to gain too much weight, you should also give up very fatty foods.

The 60 kg diet is most suitable for girls. The most important of all meals should be breakfast. It is in the morning that you need to saturate your body with carbohydrates and proteins. The meal itself should take place in a calm environment. This way the food will be digested much better. During the period of weight gain, it is advisable to experience healthy sleep and control your emotions. Caloric nutrition should include the following foods:

fat sour cream;
flour products;
dairy products;
meat;
chocolate;
fresh salads;
fruits;
drinking plenty of water.

Nutrition for weight gain for men

Typically, men want to gain weight to increase muscle mass. To get beautiful and voluminous muscles, it is not enough, you also need to eat right. For a man to gain weight, he needs to consume fats, proteins and carbohydrates daily. Sports nutrition will help him with this.

Proper consumption of carbohydrates will give an additional boost, proteins will serve as the basis for muscle formation, and fats will normalize metabolism. Thus, sports nutrition will promote weight gain, and at the same time will have a positive effect on muscle growth, as well as the formation of a healthy body.

Each meal should be balanced and contain approximately same amount fats, proteins and carbohydrates. Only then will it be possible to observe weight gain. You can include baby food in your program that contains required quantity all the necessary substances.

Many people who want to lose excess weight try to do it as quickly as possible. short term. Of course, you want to get your body in order in a few days, but this approach to solving the problem often leads to the opposite results - the lost kilograms are returned with a reserve.

It is impossible to achieve a powerful and pumped-up body without decent muscle mass, which requires a properly and well-formulated diet to gain. Training that shapes the muscles is also important, but they are useless if there is no “material” for the work.

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

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

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 metabolic processes are carried out, tissues receive material for development and expansion.

Gaining muscle mass occurs only when three essential nutrients are present in the body - proteins, fats, carbohydrates. If they do not come with food in certain time, the muscles simply stop growing, which is certainly a serious problem for an athlete.

For an ordinary person who is not trying to get 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.

Calorie content of food

The fundamental principle of building good muscle mass is that you must always clearly know how many calories you consume per day. Otherwise, you will never be able to achieve your intended goal.

Muscles only grow when the body receives calories. Not all of them are used to build tissues. This process only takes certain part. Hence, energy value food intake 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 between 30 and 35%.
Fats. Should make up 10-20% of the diet, and preference is given to walnuts, sea fish, fish oil, and polyunsaturated fatty acids.
Carbohydrates. They make up the majority of the menu, varying between 50 and 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 body 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. A deficiency is fraught with a lack of progress in the task assigned to the athlete. The optimal daily intake for those who build muscle is considered to be from two to four liters. The exact amount is determined by the weight of the athlete.

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

Before training starts

It is better to eat not before class, but at least two hours before it. Preference should be given to products that contain complex carbohydrates. They provide a great boost of energy to ensure a productive and efficient workout.

You can eat a portion of pasta, porridge, as well as vegetables and fruits. A protein-carbohydrate mixture will not cause any harm. You can drink it about half an hour before training.

After completing training

You should not neglect eating after exercise. This time is most favorable for the absorption of all nutrients necessary for building muscle mass, and in the greatest quantities.

Immediately after class, it is permissible to either consume a serving of gainer or eat two bananas. A full meal should be after 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 foods that are well digestible by the body, but also healthy foods that contain the necessary nutrients. Cereals such as semolina, buckwheat, rice, as well as oatmeal and potatoes are rich in carbohydrates. Mackerel, herring, tuna, and salmon contain a lot of fat.

There is a clear gradation of products based on the high content of a particular nutrient:

Carbohydrate-rich foods

bread (black);
flakes;
noodles;
muesli;
porridge (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 porridge;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

High fat foods

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

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

Building muscle mass: main stages

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

When starting to train, you must immediately take vitamins, amino acids, and microelements.
Next, they introduce a variety of specialized nutritional supplements into their usual diet, and supplement the main dishes with protein.
Then start drinking gainers. This needs to 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.
Once you have achieved a significant increase in muscle mass, you should start using fat burners. They are accepted within a few weeks.

Tips from experienced bodybuilders for building muscle mass

Experienced bodybuilders have extensive experience in how to build muscle. If we analyze what recommendations they give, then success in achieving the athlete’s goal of gaining good muscle mass is as follows:

Good appetite. You need to eat a lot, but not everything. A correctly and competently designed strategy for increasing muscles is that it is necessary to eat much more than the athlete can spend during the day, including taking into account the fact that a certain number of calories are 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 - deadlifts, squats, bench press, as well as curls with a barbell in hand.
Progress. Staying at one weight for a long time, if you need to increase it, is not recommended. You should always strive for the desired weight by training a lot and hard, and eating right.
Be careful with heavy lifting. In order not to get injured or harm the body, you need to take only the weight that you really can handle. Otherwise, you may be out of commission for several months.
A complete and good rest. Lack of recovery slows down the process of gaining weight. The body should always be given a good rest, sleep is especially beneficial.
Don't sit idle, but work in training. You shouldn't cut yourself any slack. IN gym you need to work hard and hard. Breaks between individual approaches should never exceed more than three minutes. This is quite enough to gain strength for the next set. When starting training, you need to be prepared for a fruitful and effective lesson.

Summing up

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

training only partially determines success;
a balanced diet is required;
you cannot 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 met, then the result is guaranteed.

The success of building a beautiful, strong, healthy body is the right balance between literate physical training and a balanced diet.

Beginning athletes make a big mistake by relying only on protein products. Of course, protein is the main building block of muscles, but for correct formation A beautiful body also needs carbohydrates, vitamins, minerals, and fats.

The second common mistake is the uncontrolled use of the most high-calorie foods for gaining muscle mass. Low-calorie fruits and vegetables are important for the proper functioning of the body - you shouldn’t give them up completely. But first things first.

Basic principles of healthy eating for gaining muscle mass

Food should be taken 5-6 times per day every 3-4 hours. This is necessary for the uniform supply of nutrients (substances vital for nourishing the cells of a living organism and contained in food) into the body. With 3 meals a day, nutrients are supplied in excess - there is a risk that the body will convert some of them into fat.
Drink a lot. When gaining muscle mass, many processes are activated in the body, which require at least 2.5–3 liters of water per day.
Quantity high-calorie foods for proper weight gain there should be no more than 70% of the total mass of foods consumed per day. Non-calorie foods such as most fruits and vegetables are rich in vitamins, minerals, and fiber, which are important for proper digestion, nutrient absorption and general health body. The total daily amount of calories when gaining weight varies from 3000 to 4000.

When planning your diet, maintain the following balance between proteins, carbohydrates and fats:

Carbohydrates 50–60% of the total daily diet;
Proteins 30 – 35%;
Fats 10–15%.

Most of the daily ration (70–75%) should be eaten before 17-00.

About 2 hours before training you need to eat a portion of the product, and slow carbohydrates. Protein is needed to fuel muscles, and carbohydrates will give energy to the body and brain. After training, it is appropriate to drink special sports cocktails containing protein, vitamins and minerals. Entrust the choice of drink and its dosage to a professional - he will help you calculate everything correctly. With the help of sports nutrition, you can resolve the situation when it is not possible to eat properly before training. Within 3-4 hours after training to restore strength after it and replenish glycogen stores in the muscles, it is important to consume a portion fast carbohydrates. However, preference should be given to healthy products with high glycemic index, and not “lean” on buns, snacks and sweets.

Use gentle heat treatment products (steaming, boiling, stewing). Vegetables, fruits, greens - eat raw.

Monitor the amount of weight gain - it should be about 600–800 g per week. Exceeding the upper threshold should be avoided, otherwise the body will begin to store a lot of fat.

Products for gaining muscle mass

	What are they for?	Consumption rate for an athlete	Balance	Products
Squirrels	The main building material of the body	Approximately 1 g per 1 kg of weight	Animals and plants	Lean meat, seafood, dairy products, eggs, legumes, nuts, millet, buckwheat, pearl barley
Carbohydrates	Provides the body with energy and replenishes glycogen in muscles	500-600 g (approximately 5 g per 1 kg of weight)	65% difficult	Vegetables, fruits, grain products, legumes
Carbohydrates		500-600 g (approximately 5 g per 1 kg of weight)	no more than 35% “healthy” fast carbohydrates	Sweet fruits, dates, raisins, potatoes, pumpkin, rice, muesli
Fats	Source essential acids necessary for building proteins	No more than 1 g per 1 kg of weight	At least 80% vegetable fats	Nuts, seeds and sunflower seeds, as well as their oils
Fats	Source essential acids necessary for building proteins	No more than 1 g per 1 kg of weight	No more than 20% animals	Milk fats, fatty sea fish, butter

The Best Foods for Gaining Muscle

Any product contains proteins, fats, carbohydrates, a number of vitamins and minerals, so there are a number of products whose regular consumption will saturate the body with many benefits. List essential products for those who want to gain muscle mass:

Lean meat (beef, chicken, turkey).
Seafood and fish. It is enough to consume fatty fish 2 times a week or make up for the deficiency healthy fats using fish oil.
Low-fat dairy products (milk, yogurt, kefir, cottage cheese). Eat cheeses and butter in small quantities.
About 6-8 eggs per day. Some nutritionists recommend eating only 2-3 eggs along with the yolks, and consuming only the whites of the rest to avoid cholesterol problems. However, there is no scientific evidence for such a recommendation.
Cereals - porridge, pasta, rye bread as a source of slow carbohydrates.
Legumes are rich in protein and at the same time a source of complex carbohydrates.
Vegetables are a source of carbohydrates, fiber, and vitamins. Just don’t overdo it with starchy representatives – beets, potatoes, carrots.
Mushrooms are rich in proteins, fiber and fats, which are almost completely absorbed by the body.
Greens are a source of micro- and macroelements.
Fruits under glycemic index control. Sweet fruits and berries - bananas, persimmons, pineapples, watermelons - are best eaten after training.
Nuts as a source of protein and healthy fats.
Dried fruits are an excellent source of vitamins and complex carbohydrates. Ideal for snacking.

Nutrition for gaining muscle mass - menu

Diet for 5 days

Sample menu for a week to gain muscle mass:

	7-00	11-00	14-00	17-00	20-00	23-00
Monday	Oatmeal + cocoa + a few pieces of cheese	Boiled eggs + unsweetened fruit + berry compote	A serving of stewed lean beef with beans + tea with honey or jam	Handful of dried fruits	Vegetable salad with herbs and butter + boiled turkey + tea or fruit drink	Yogurt or kefir
Tuesday	Scrambled eggs with bread + tea + apple or pear	Yogurt or kefir	Chicken with pasta + vegetable salad with herbs + compote or fruit drink	16-00 training, immediately after it a handful of dates	Fish with rice + green tea	Handful of nuts
Wednesday	Millet porridge + cocoa	1-2 fruits	Boiled beef + buckwheat + steamed green peas + tea	Cottage cheese with honey + tea	Vegetable salad + boiled turkey + tea
Thursday	Omelet with shrimps and tomatoes + bread + green tea	Tea and a few pieces of cheese (you can have a sandwich with cheese)	Boiled chicken breast + potatoes stewed with mushrooms + buckwheat + tea	16-00 training, immediately after it a piece of chocolate and 2 bananas	Cottage cheese with raisins	Yogurt or kefir
Friday	Buckwheat porridge + milk	Yogurt or kefir	Beef with pasta + vegetable salad with herbs and butter + compote or berry juice	2 unsweetened fruits	Steamed chicken and green beans + green tea	Handful of dried fruits
Saturday	Omelette with vegetable salad + tea + cheese sandwich Training at 9:00, persimmon immediately after	Pumpkin porridge with meat	Cottage cheese with jam + tea	A serving of fish and potatoes + vegetable salad + tea	Yogurt or kefir
Sunday	Barley porridge + cocoa	1-2 fruits or a handful of dried fruits or nuts	Boiled beef with pasta + compote	Cottage cheese with unsweetened fruits+ tea	Seafood with vegetables and herbs	Yogurt or kefir

The proposed menu is advisory in nature and is subject to individual correction. Compose your diet according to the stated rules, taking into account your daily routine. Proper nutrition– an important step for building a strong, beautiful body! And be sure to weigh yourself weekly to monitor weight gain and timely adjustments to your diet.

Being underweight is as unattractive as extra pounds and fat deposits. Like being overweight, being underweight is bad for your health and is almost always the cause of hidden diseases. You can gain weight using a special diet, consuming foods high in calories.

But before using a diet to gain weight, it is advisable to undergo a medical examination, identify the cause of the sudden and permanent weight loss, and begin appropriate treatment. After some time, natural growth will be noticeable - on average one kilogram per month, and proper diet it will come in handy.

The right diet for weight gain

Having noticed pathological thinness and made a decision to gain weight, it is important not to make a common mistake: simply increase the amount of food consumed. This, firstly, will not be enough, secondly, this approach is fraught with digestive problems, and thirdly, an aversion to food may occur.

The correct thing to do is to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional meals Small but high-calorie portions will have a better effect on physical and mental health.

General rules of a diet for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, but drinking during meals is highly undesirable. It is also not recommended to exercise after eating. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively with milk, pasta, white bread, you can consume honey and sugar, fruits and juices. It would be a good idea to take vitamins during weight gain.

You can increase the calorie content of your usual and favorite foods. For example, vegetable casserole, pasta and any other side dish can be sprinkled with grated hard cheese; salads can be seasoned well with sour cream. In general, this product should definitely be included in a diet for weight gain - it significantly increases the calorie content of the dish.

Sample diet menu for weight gain

Below are for example balanced menus. You can use this diet to gain weight for both men and women.

You can eat it for breakfast oatmeal, boiled with milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.

For second breakfast - meatballs and pasta, fruit juice.

For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.

Snack. Milk with cookies.

Dinner. Buckwheat with milk and candied or dried fruits, tea with sugar, white bread with butter.

For breakfast you can prepare milk porridge from millet cereals, vegetable caviar, white bread with butter, cocoa cooked with milk.

For second breakfast, you can eat bread with butter, sausage (alternatively, a whole piece of meat boiled or baked with spices), yogurt, and juice.

For lunch you can eat meat borscht, meatballs and macaroni and cheese, and sweet compote.

For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.

For dinner - an omelet with cheese, ham and tomatoes, milk and honey.

For breakfast - stewed potatoes with meat, a bun with butter, coffee with milk.

For second breakfast - cereal with milk or oatmeal.

For lunch - pea soup with smoked meats, salad with sour cream, cake or cookies with tea.

As a snack, you can take a fruit salad dressed with sweet sour cream or yogurt.

For dinner you can cook goulash, rice porridge, eat a sandwich with butter, drink sweet tea.

Taking into account the fact that the menu contains dairy products and fatty meats, before using such a diet you should consult a doctor to rule out pathologies of the gastrointestinal tract, pancreas, and liver. With the doctor's permission, in addition to vitamins, you can take medications to stimulate digestion and improve appetite.

The principle of following a diet for weight gain for men is not much different - you need to gradually increase caloric intake daily menu, the basis of which should be proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a weight gain diet for men should also be accompanied by physical activity– to give increasing muscle mass the correct, attractive shape.