Fitness activities should be accompanied by the right approach to nutrition. A set of muscle mass is required for lean people, as well as those who have set a goal - to make their own body heavily pumped up. To do this, try to make your daily routine the most similar to the rules below.
Instructions
Step 1
Everyone has heard of separate meals. Its meaning lies in the fact that incompatible protein and carbohydrate foods are consumed in different meals. For example, meat, fish, eggs cannot be combined with cereals, pasta, potatoes. It is this rule that we most often violate, since the mixed way of feeding the bulk of people was vaccinated since childhood. There are also neutral foods that are compatible with any type of food: nuts, seeds, vegetables, fruits.
Step 2
Divide your diet into 6-8 meals. But keep in mind that the portions should be small, about the size of your palm. This amount of food will be digested within 2 hours, and your stomach will be ready to take a new portion.
Step 3
You will now have less food per meal than usual, so remember to count calories. Building muscle mass requires increased calories. Thus, energy expenditure during the day should be slightly lower than the number of calories received.
Step 4
Morning breakfast should include a significant portion of the daily diet, although many do not like to eat in the morning. You need to overpower yourself and eat at least scrambled eggs or a couple of cheese sandwiches.
Step 5
In the evening, you should also not starve - this is a rule only for people who are losing weight. Eat a protein meal or a protein shake before bed. Protein does not need to be consumed thoughtlessly throughout the day, hoping that this will help you reach your desired goal faster. The norm of protein is 2, 2 grams per 1 kg of the human body.
Step 6
Eat fast carbohydrates immediately after training: fruit juices, white bread, baked goods, etc. They will restore your strength due to the fact that they immediately enter the bloodstream and give energy. It is also recommended to eat about 20 grams of protein, which will immediately go to build muscle in the body of the exerciser.
