Proper nutrition is the cornerstone of any exercise routine. No amount of exercise will give maximum effect without following an appropriate diet. The diet for gaining muscle mass has a lot of nuances that you should take into account when drawing up your menu.
First of all, to gain weight, you need to eat foods high in protein. These include: white meat, fish, eggs, milk, cottage cheese, mushrooms, nuts, etc. During the day, each athlete should receive about 2.5g. protein per kilogram of its own weight. Those. an athlete weighing 70kg needs 175g. squirrel. This amount should be evenly distributed throughout the day. Protein is especially important during the post-workout recovery period when muscle growth is occurring.
It is often difficult to provide the body with enough protein from regular food. In this case, you should start using sports nutrition: proteins or gainers. Today, the best type of protein is considered to be complex, it combines the positive effects of all types of protein. You can also recommend eating casein protein before bed. Once in the stomach, it turns into a homogeneous clot, which is digested for a long time and provides the body with nutrients for the whole night, which prevents the development of catabolism. Proteins are recommended for people who are overweight or who want to build muscle without excess body fat. For those who have problems with weight gain, gainers are better suited. They are more high in calories, because the percentage of proteins and carbohydrates is biased in favor of the latter. One serving of weight gainer can contain up to 800 calories, which can significantly aid in weight gain.
When eating by weight, preference should be given to complex carbohydrates, which are found in various cereals, pasta, legumes. They are very useful, nutritious and provide the body with energy for a long time. It is the complex carbohydrates that should be consumed before exercise. Simple carbohydrates, such as confectionery, should be consumed in limited quantities. they lead to the formation of body fat. The only time they work best is right after training, when the body needs to recuperate. Eating protein immediately after exercise is not recommended as it is not recommended. all of them will not be used for muscle development, but will be used as an additional source of energy.
Do not forget about vegetables and fruits, which will supplement the diet with vitamins and minerals. They are best consumed for breakfast. Because These foods also contain simple carbohydrates, which can help restore energy reserves after sleep.
When training for weight, you should eat at least 5 times a day. Portions should be small, so the nutrients are better absorbed. In no case, you should not allow the appearance of a feeling of hunger, otherwise the development of catabolism will occur. If during the day it is not possible to eat often, different energy bars or the same gainers can be the solution. They do not need to be cooked for a long time, and consumption does not take much time.
When choosing sports nutrition, preference should be given to products from more well-known manufacturers. Of course, such additives will cost more, but you don't have to worry about their quality and effectiveness.
Eating the right diet can significantly improve your training performance. With sufficient calories, the mass will immediately begin to grow. The right combination of nutrition and exercise is the surest path to success.
