Muscle sports diet

Muscle sports diet

Nutrition for weight gain

Professional athletes know that nutrition is a key factor in gaining muscle mass. At the same time, a diet for increasing mass and muscle growth is not just taking sports supplements (even the most effective and expensive ones). Without enough calories, proteins, carbohydrates, and vitamins, the muscles will not grow, no matter how correct and frequent the strength training is.

In addition, it is a mistake to consider nutrition for weight gain exclusively in the form of enhanced protein nutrition. Despite the fact that proteins are really necessary for muscle growth, carbohydrates are an equally important component of the diet for increasing weight - we recall that carbohydrates (in the form of glycogen) are the main source of energy for muscle work.

Muscle Growth Diet: Calories Calculated

Drawing up a diet for gaining muscle mass begins with determining the optimal caloric intake of all consumed foods. FitSeven already wrote that muscle growth requires an excess of daily calories by about 15-20% - a man of 25-30 years old, about 180 cm tall and weighing 70-73 kg every day needs at least 2700-3000 kcal.

Separately, we note that the sources of carbohydrates and fats in the composition of the diet for gaining muscle mass should be as “right” as possible - otherwise, the excess calorie intake will easily lead to a set of predominantly fat mass, and not muscle growth. An essential role is also played by the immediate mealtime in relation to the workout.

What do you need for muscle growth? BJU norms

In the article “Nutrition Basics in Figures”, we told that when gaining muscle mass, fats should provide about 30-35% of all incoming calories (mainly in the form of vegetable oils), carbohydrates with a low glycemic index - about 50-60%, proteins - 20-25% of the total caloric intake. It is on these numbers that the menu for muscle growth is built.

At the same time attention to specific numbers is quite important. Often, even a professional will not be able to "by eye" determine the composition and total caloric content of their daily diet - not to mention the beginner. Remember that the implementation of recommendations in a simplified form (“to gain mass, you need to eat as many carbohydrates and proteins as possible”) will definitely lead to a set of fat, not muscles.

Daily intake of protein for muscle growth

The opinion that protein should be the main ration for gaining muscle mass is only partially true. In fact, increased caloric intake and a sufficient amount of proper carbohydrates are much more important. Recent scientific studies suggest the need to use about 1.5-2.5 g of protein per kilogram of dry body weight for a guaranteed weight gain.

In other words, a man weighing 70-75 kg and with 8-10% percentage of body fat for muscle growth is enough 150-190 g of protein per day. It is necessary to understand that exceeding this figure will not bring any additional efficiency - however, in terms of money, calories of meat foods always cost much more than calories of oils, various cereals or even fruits.

The importance of meal times

Immediately after the gym, the body is particularly in need of an increased amount of carbohydrates to replenish the energy spent during strength training. Accepting a portion of whey protein, although useful for muscle growth, will not provide such effectiveness as intake of a fast-absorbing carbohydrate and protein cocktail (that is, a gainer) with creatine.

At the same time in the evening (especially 3-4 hours before bedtime) for a set of “dry” mass, it is recommended to minimize the number of products with simple carbohydrates. This will help minimize the accumulation of unwanted fat mass because, during sleep, the body needs proteins and proper fats (olive oil) rather than carbohydrates to restore and grow muscles.

Food and muscle growth products

Meals for gaining muscle mass can be extremely simple and consist of ordinary food, available even to poor students or residents of small cities with a limited choice of “exotic” foods. In fact, this diet should be based on three simple rules:

1. In the morning - more than the right carbohydrates. To be healthy (both during the day and during strength training), you should eat a substantial amount of carbohydrates for breakfast - but not just bread with jam or cornflakes (that is, fast carbohydrates), but rather ordinary oatmeal with the addition of moderate amounts of honey or fruit pieces.
2. Lunch is the main meal. The greatest amount of carbohydrates, proteins, and fats you should eat at lunch - and not at all for dinner, as many used to. This minimizes the process of deposition of excess calories (and without an excess of calories, muscles simply will not grow) in fat reserves.
3. During the day - a useful snack. At about four o'clock in the afternoon, eat a portion of nuts and dried fruit. If your goal is fast muscle growth, fry an omelet from three eggs or eat a portion of low-fat cottage cheese with nuts.
4. Dinner - light protein foods. The basis of the dinner to gain weight should be lean meat (or fish) with as many seasonal vegetables as possible, stewed in vegetable oil (preferably olive). The source of carbohydrates should be buckwheat - the basis of nutrition athlete.

Sample menu for weight gain

Breakfast:

Dinner:

• Buckwheat porridge with chicken breast, fried in olive oil. Pour 100-130 g of dry buckwheat (about half a cup) in a saucepan, add 250-300 ml of water (one and a half cups), salt. Put on the fire, bring to a boil, close the lid and simmer for 15 minutes. While the porridge is boiled, fry chicken breast on a tablespoon of olive oil.

Nutrition after exercise:

• A large portion of protein (one and a half measuring spoons) and 10-20 g of fast carbohydrates to close the carbohydrate window. Also, add 5 g of creatine to your sports cocktail, and take a few BCAA capsules before your workout.

Second lunch:

Dinner:

• Vegetable stew with beef and dressing with olive oil. Use 200-250 g of various vegetables (zucchini, sweet pepper, corn), 100 g of pumpkin or potatoes (preferably sweet potato - sweet potato), 50-60 g of buckwheat or pasta from durum wheat and 100-150 g of beef.

Sports diet for teens

First of all, we remind that adolescents under 18 years old categorically do not recommend exercises that exert a vertical load on the spine - that is, squats and other basic exercises with a barbell. Since without these exercises it is difficult to achieve significant muscle growth and weight gain, a special sports diet for teenagers is most often not required.

However, this does not exclude the importance of avoiding sugars (primarily sweets and soda), convenience foods and fast food (chips, pizza, and french fries). Even if a set of essential muscle mass is not the main goal, the more natural and diverse nutrition is, the better a teenager's body will be able to realize its potential for growth.

The main rule of nutrition for gaining muscle mass is a 15-20% higher daily caloric intake. The next important point of the diet for muscle growth is the glycemic index of carbohydrates consumed and the time they are taken: fast carbohydrates are needed immediately after the gym, and slow carbohydrates (various vegetables) are needed for dinner.