Every novice athlete wants to acquire a beautiful relief body as soon as possible, without harming his health. An experienced trainer usually advises to combine strength training with rest and diet. In this article, we will answer the question of how to eat right in order to gain muscle mass.

Nutrition for an intensive set of muscle mass

For muscle growth, proper nutrition is as important as sports training. A diet for muscle mass must be designed perfectly, otherwise you can end up with a completely opposite result. Everyone has heard that for each person it is necessary to individually calculate the number of daily calories consumed. Features such as age, gender, height affect this figure. However, not everyone knows when and what to eat. How to eat right to gain muscle mass? Let's dwell on this point in more detail.

Squirrels

This group of amino acids we need is the building material for muscles. During physical exertion, it is necessary to carefully monitor its amount. An adult should receive a daily rate of 70 grams. For those who regularly work out in the gym - two grams per kilogram of body weight. I would especially like to note that 70 grams of protein is not 70 grams of cutlets. 100 grams of meat contains approximately 30 grams of protein and this amount is absorbed within an hour. Thus, one should not gorge on fish or meat in the hope of getting more of this wonderful product, it is better to eat more often and in small portions.

You will also have to forget about sausages with pasta, as well as other combinations of fats and carbohydrates. In any product containing protein, there is a certain amount of fat. Therefore, it is better to eat food of animal origin with fresh or stewed vegetables. Eating in this way, we solve two problems: we do not gain fat mass and help our body digest food due to the large amount of fiber.

Carbohydrates

An excellent source of energy. Those who want to eat right in order to gain muscle mass need to include a sufficient amount of carbohydrates in the menu. However, it must be remembered that only complex carbohydrates will be useful - cereals, durum wheat pasta, fruits, bran. These foods are slowly absorbed, providing us with energy throughout the day. Various sweets, buns and carbonated drinks instantly increase insulin levels, stimulating even more appetite. Of course, fast carbohydrates are not the type of muscle mass gain food that can be recommended. Their number will have to be limited or completely eliminated from the diet.

Complex carbohydrates can be consumed quite calmly in the morning. You can eat more in the morning and less in the afternoon. After 18 hours, you should forget about foods high in carbohydrates altogether, because without sunlight they will not be absorbed by the body, and excess food will go straight to fat.

Fats

It is also necessary for the body to provide it with energy. The myths that their use should be minimized or completely excluded from the menu have long been a thing of the past. The lack of fats affects the condition of the skin, nails and hair, without them the metabolism is disturbed, and food is poorly absorbed. Especially dangerous is the lack of fat for women, since the menstrual cycle and hormonal levels directly depend on them. The life minimum per day for an adult is 30 grams of fat, and you need to get it.

However, you should be aware of the dangers of an excess of fat in the diet. From an incorrectly compiled menu, not only will excess weight appear, but the protein will not be fully absorbed. A diet for muscle growth will only be effective if there is enough protein.

Cellulose

It is necessary for the assimilation of the same protein and the normalization of digestion. It is also an excellent source of trace elements and vitamins that we need so much during training. Vegetables (except potatoes), salads and greens can be eaten in any quantity at any time of the day, as they will help curb your appetite.

Water

For a person constantly loses moisture - it comes out with breath, sweat, urine. During intense physical activity, the body loses water even faster, and it is necessary to constantly monitor its balance. Water is also nutrition for muscle mass, since fibers are 85% water. By maintaining sufficient moisture, we get healthy and beautiful muscles.

Every day you need to start with a glass of clean, unboiled water, as the body dehydrates overnight. It will not work to replace water with tea, juice or coffee, since its composition has no analogues. You need to drink constantly and not necessarily in large portions, it is enough to take a few sips.

Sports nutrition

Sports nutrition for muscle mass is known to all athletes. Usually people do not get enough vitamins and minerals from the usual foods. And limiting the diet during training leads to the fact that the body takes the substances it needs from the resources intended for its own muscles. There is no need to be afraid of sports nutrition and believe the legends about the harmful effects of taking it. As a rule, it is made from the best products using top-class equipment. Consider what types are needed and how to eat them properly in order to gain muscle mass.

Protein

After physical activity in the body there is an increased breakdown of protein, so every athlete must compensate for it with something. If you leave everything as it is, then the growth of muscle mass is out of the question. To stop protein breakdown, it is recommended to consume protein foods before and after training. However, solid foods take a long time to digest and do not solve the problem completely. It is much more effective to use protein mixes or shakes. The dosage should be checked with the manufacturer, usually detailed instructions are given on the package.

Protein Isolate

Ideal for women who tend to be overweight, as the product does not contain carbohydrates. It is highly digestible, lactose-free, and usually has a fortified amino acid profile. It is also recommended to be consumed after exercise to restore muscle protein synthesis.

BCAA

It contains three essential amino acids that the human body cannot synthesize on its own. It is their presence that allows the muscles to grow intensively and not lose their mass. Taking these drugs causes the metabolism to change direction when fat is actively burned and protein breakdown is reduced.

Creatine

A natural substance found in the cells of the body of animals and humans. Needed to gain muscle mass. Nutrition with its help is enriched, the structure of tissues goes on, metabolism is activated, endurance increases and physical strength increases.

How to gain muscle mass for a teenager?

Many teenagers dream of having a beautiful body and sculpted muscles. They go to the gym, but soon become disillusioned with the class because they do not see the result of their work. What is their mistake and how to gain muscle mass for a teenager?

Quite often, young people prefer fast carbohydrates, high-fat foods, while protein and fiber remain forgotten. As a rule, their problem is that they do not think about how to eat right in order to gain muscle mass. It should be remembered that it is especially important for lean teenagers to eat regularly, at least six times a day in small portions. Without such a diet, after the start of strength training, regression is possible - even more depletion of the body.

Children under 14 years of age are not recommended to engage in power loads without the guidance of an experienced trainer. It should be borne in mind that the body is still growing, and improperly performed exercises can injure the joints and spine. Particular attention should be paid to sports nutrition and vitamin intake. This approach will allow the body not to spend the resources necessary for growth to restore strength.

Some tips on how to eat right to gain muscle mass