The main components of muscle growth are regular exercise and proper nutrition. And as a rule, it is proper nutrition that is the key to success. It is not enough to simply eat more protein. It is necessary to count calories, BJU and abide by the diet.
Yes, planning is an additional “job”, and most athletes are too lazy to do this. But it is the understanding of what should be proper nutrition for muscle growth, as well as the ability to put this knowledge into practice to distinguish bodybuilders from the cover from ordinary visitors to the gym.
Not sure where to start? Remember the 10 rules that will help you when building muscle.
# 1 – MORE CALORIES
Increasing calorie intake by only 100-200 calories per day (so as not to gain too much fat) will not help you to consistently increase muscle mass. The increase in metabolic rate caused by the increase in calories already “eats” half of these additional calories. Because of this, muscle growth will be so slow that you will not notice it. And the lack of visible progress always leads to a loss of motivation.
For muscle growth need a 10-20 percent surplus of calories. For a thin guy, 2000 calories a day is not only not enough for gaining muscle mass, but vice versa, such a diet can lead to loss of muscles (the body will get rid of muscle fibers that are not enough energy to maintain). How to calculate the calories for a stable growth of muscle mass can be found in the article Nutrition for a set of muscle mass: Calories and BJU. On average, the calorie surplus will be 500 kcal above normal.
It is impossible to gain only dry muscle mass. Weight gain will go at the expense of both muscle and fat. In order not to gain too much, limit fast carbohydrates. You can also add cardio 2-3 times a week, for example – Interval running.
# 2 – REGULAR FOOD
Do not skip the scheduled meals. You should never be hungry! How many times a day you eat, not so important for muscle growth, as the total number of calories and BZHU. It is not always possible to consume 1000 calories at a time, so many bodybuilding professionals recommend 4-5 meals per day to recruit the right amount. Eat as and when it is convenient for you – most importantly, do not tolerate hunger and watch for calories and proteins / fats / carbohydrates. It makes no sense to plan 5 meals if you can not adhere to this mode every day.
# 3 – PROTEIN COCKTAILS AND GEYNERS
When it is hard to get 3000 – 4000 calories from normal, “hard” food, you can use protein shakes and gainers.
Gainer is a protein-carbohydrate mixture containing fast-digesting proteins and carbohydrates. Choose gainers that contain high-quality protein (isolate or concentrate), pay attention to the calorie content of the mixture (it should not be too high – all the “extra” calories go to fat).
Want to do a gainer at home? Take cottage cheese and / or whey protein, oatmeal, nuts, banana or other sweet fruits / berries. Mix everything with a blender and you will get an excellent cocktail that can serve as a separate meal!
# 4 – PRODUCTS CONTAINING PROTEINS
For muscle growth, be sure to monitor the amount of protein produced from food. On average, you need to use 1.5-2.5 g of protein per 1 kg of its own weight. Products like sausages, sausages, cutlets and ravioli (industrial convenience foods) are low-quality protein sources, which contain harmful fats and excess carbohydrates (starch and flour), as well as preservatives and flavor enhancers. Buy lean meat (chicken, turkey, beef, liver), fish (including fat) and seafood. Eat more egg whites (yolks need to be limited to 2 pieces per day) – this type of protein has the best set of essential amino acids. Choose cottage cheese and other dairy products with low% fat. But it is not necessary to buy cottage cheese 0%. You can use 5% and even 9%. In addition to animal protein, include vegetable (legumes, nuts) in the diet.
# 5 – USEFUL FATS
Very often, planning proper nutrition for muscle growth, we count proteins and carbohydrates, and we minimize fats to gain lean muscle mass and as little fat as possible. This is mistake! If you use too little fat, then the level of testosterone decreases. This hormone plays a key role for muscle growth. Besides the fact that testosterone helps to maintain strong bones, supports the level of red blood cells in the blood and is responsible for libido, this hormone is also indispensable for the growth of muscle mass and strength.
Healthy fats – Omega-3 and Omega-6 are in fatty fish, nuts, vegetable oil (flaxseed, olive, etc.). Be sure to include these foods in your meal plan.http://ihhsaa.org/5-nutrition-rules-for-muscle-growth/http://ihhsaa.org/wp-content/uploads/2018/11/steroids2-1024x576.jpghttp://ihhsaa.org/wp-content/uploads/2018/11/steroids2-150x150.jpgDiet