To build muscle mass, a little hard and correct exercise, you must adhere to a certain diet. It differs slightly from the menu of an ordinary person.
Instructions
Step 1
Remember, exercise consumes a lot of calories. That is why many are faced with the problem of rapid muscle gain. Lack of high-calorie foods in your diet creates additional difficulties on the way to your goal.
Step 2
Consume the right calories. Create favorable conditions for muscle growth. Along with the calorie content, food should be balanced. Take complex carbohydrates as a basis for your menu. They are broken down more slowly by the body, and their energy will be enough for you for a longer time.
Step 3
Increase your protein intake. In response to physical activity, muscles will literally be built before our eyes. Fats are also essential if you are looking to build muscle. They are needed for many processes in the body. Also, don't forget about simple carbohydrates. It is them that the body effectively uses after training.
Step 4
Observe the correct diet. To increase muscle mass, gradually increase your serving size by breaking up your diet into small but frequent meals. Remember: a sudden change in the usual menu can provoke stomach pain.
Step 5
To avoid feeling heavy in your stomach, eat fats and carbohydrates separately from proteins. Since these nutrients have their own characteristics. Fats and carbohydrates reduce stomach acidity, while proteins need an active environment.
Step 6
Eating at the same time allows you to build muscle mass quickly so that the body has time to prepare to take in nutrients. Gastric juices are prepared in advance, which improves the absorption of proteins. Consider your workouts, create a personalized meal schedule
Step 7
A glass of milk will help you get a good portion of animal protein and carbohydrates, and restore fluid loss during your workout.
