Nutrition for gaining muscle mass – the rules and example of the daily menu. Recommendations for drafting a diet for rapid muscle growth, protein, fat and carbohydrate standards.
Muscle Growth Products
Professional athletes know that nutrition is a key factor in gaining muscle mass. At the same time, a diet for muscle growth is not just taking sports supplements (even the most effective and expensive ones). Without a sufficient amount of normal food, muscles will not grow, no matter how frequent and proper strength training is.
In addition, it is a mistake to consider nutrition for gaining muscle mass exclusively in the form of enhanced consumption of protein products. Despite the fact that proteins are really necessary for muscle growth, carbohydrates are an equally important component of the diet for increasing weight – recall that carbohydrates are the main source of energy for muscle work.
Sports Diet: Calorie Calculation
Drawing up a diet for gaining muscle mass begins with determining the optimal caloric intake of all consumed foods. FitSeven already wrote that muscle growth requires an excess of daily calories by about 15-20% – a man of 25-30 years old, about 180 cm tall and weighing 70-73 kg every day needs at least 2700-3000 kcal.
Separately, we note that the sources of carbohydrates and fats in the composition of the diet for gaining muscle mass should be as “right” as possible – otherwise the excessive caloric intake of the diet will easily lead to the recruitment of predominantly fat mass, and not muscle. In fact, for the growth of muscles you need to eat not just fast food, but as many natural products as possible.
What do you need for muscle growth? BZHU!
In the article “Nutrition Basics in Figures”, we talked in detail that when gaining muscle mass, fats should provide about 30-35% of all incoming calories (mainly in the form of vegetable oils), carbohydrates with a low glycemic index – about 50-60% , various proteins – 20-25% of the total caloric intake.
At the same time, attention to specific numbers is quite important. Often, even a professional will not be able to “by eye” determine the composition of their daily diet – not to mention the beginner. Remember that the implementation of recommendations in a simplified form (“to gain mass, you need to eat as much carbohydrates and proteins as possible”) will definitely lead to a set of fat, not muscles.
Daily intake of protein for muscle growth
The opinion that protein should be the main ration for gaining muscle mass is only partially true. In fact, increased caloric intake and a sufficient amount of proper carbohydrates are much more important. Recent scientific studies suggest the need to use order.
In other words, a man weighing 70-75 kg and with 8-10% percentage of body fat for muscle growth is enough 150-190 g of protein per day. It is necessary to understand that exceeding this figure will not bring any additional efficiency – however, in terms of money, calories of meat foods always cost much more than calories of oils, various cereals or even fruits.
The importance of meal times
Immediately after the gym, the body is particularly in need of an increased amount of carbohydrates to replenish the energy spent during strength training. Accepting a portion of whey protein, although useful for muscle growth, will not provide such effectiveness as intake of a fast-absorbing carbohydrate and protein cocktail (that is, a gainer) with creatine.
At the same time in the evening (especially 3-4 hours before bedtime) for a set of “dry” mass it is recommended to minimize the amount of products with simple carbohydrates. This will help minimize the accumulation of unwanted fat mass, because during sleep, the body needs proteins and proper fats (olive oil) rather than carbohydrates to restore and grow muscles.
What you need to eat before strength training? The main rules of nutrition for a set of muscle mass.
Muscle Growth Products
Nutrition for a set of muscle mass can be extremely simple and consist of ordinary food, available even to poor students or residents of small cities with a limited choice of “exotic” products. In fact, this food should be based on three simple rules:
- In the morning – more than the right carbs. To be able to work (both during the day and during strength training) you should eat a substantial amount of carbohydrates for breakfast – but not just bread with jam or cornflakes (that is, fast carbohydrates), but rather ordinary oatmeal with the addition of moderate amounts of honey or fruit pieces.
- Lunch – the main meal. The greatest amount of carbohydrates, proteins and fats you should eat at lunch – and not at all for dinner, as many used to. This minimizes the process of deposition of excess calories (and without an excess of calories, the muscles simply will not grow) in fat reserves.
- In the afternoon – healthy snack. About four o’clock in the afternoon, eat a portion of nuts and dried fruit. If your goal is to gain weight as fast as possible, fry an omelet from three eggs.
- Supper – Light Protein Products. The basis of the dinner should be lean meat (or fish) with as much seasonal vegetables as possible, stewed in vegetable oil (preferably olive oil). The source of carbohydrates should be buckwheat – the basis of nutrition of an athlete.
Sample menu for weight gain
- A cup of oatmeal (30-50 g) on milk (preferably skim) with half a banana and a handful of regular dried fruit.
- Buckwheat porridge with chicken breast, fried in olive oil. Pour 100-130 g of dry buckwheat (about half a cup) into a saucepan, add 250-300 ml of water (one and a half cups), salt it. Put on the fire, bring to a boil, close the lid and simmer for 15 minutes. While the porridge is cooked, fry the chicken breast on a tablespoon of olive oil.
Nutrition after exercise:
- A large portion of protein (one and half measuring spoons) and 10-20 g of fast carbohydrates to close the carbohydrate window. Also add 5 g of creatine to your sports cocktail, and take a few BCAA capsules before your workout.
- Vegetable stew with beef and olive oil dressing. Use 200-250 g of various vegetables (zucchini, sweet pepper, corn), 100 g of pumpkin or potatoes (preferably sweet potato – sweet potato), 50-60 g of buckwheat or pasta from durum wheat and 100-150 g of beef.
Sports diet for teens
First of all, we recall that adolescents under the age of 18 categorically do not recommend exercises that exert a vertical load on the spine – that is, squats and other basic exercises with a barbell. Since it is difficult to achieve significant muscle growth without these exercises, a special sports diet for teenagers is most often not required.
However, this does not exclude the importance of giving up sugars (primarily sweets and soda), convenience foods and fast food (chips, pizza and french fries). Even if a set of essential muscle mass is not the main goal, the more natural and diverse nutrition is, the better a teenager’s body will be able to realize its potential for growth.
The main rule of nutrition for gaining muscle mass is a 15-20% higher daily caloric intake. The next important point of the diet for muscle growth is the glycemic index of carbohydrates consumed and the time they are taken: fast carbohydrates are needed immediately after the gym, and slow carbohydrates (various vegetables) for dinner.
Continuing the theme
How tired to read the ever-changing opinion … one article contradicts another. For example, I lost 33 kg, but because of the fast (
Alexey! The human body is a complex mechanism. There are no clear norms like “don’t eat bread – there won’t be a belly” or “run in the morning – a press will appear”. If you give up rice and fried meat – it does not mean at all that you eat properly. It is necessary to consider edible foods strictly in the context of overall physical activity and well-being. Maybe you have a shortage of some kind of vitamin. Or, for example, elevated cortisol.
Not. In my diet, I am sure, as I am very aware of this.
Your diet and training program – this is what you look like. Find a dough for a normal personal trainer and solve your question. The fact that you run there is physical education.
Good afternoon, I started going to the gym since September
I have been reading your site for several days and I can say that this is the best thematic information resource that I have met: simple, understandable, interesting, and very well organized. Thank you very much for the work! Now to the question: I just can not solve the contradiction about the present number of BJU. Based on the number of boiled carbohydrates, I get very large weights: by the way, only oatmeal and buckwheat per day need about 1 kg. (4 times * for 250 g. Dry type). You have already answered me that everything depends on the time of cooking, but I would like to clarify: is there any recommendation for the preparation of buckwheat / oatmeal and other complex carbohydrates for the maximum preservation of their composition? (for example, I boil them for about 5-10 min. \\ or should I just soak it overnight in water or supply boiled cereal with 100-200 grams of fruit?). On fats: here on the site recommendations of healthy fat, mainly olive oil appears, and is it possible to change it to almonds + walnut (30-40g per day) + fish-fat? On proteins: How much nuts, cheese, eggs, milk / kefir can replace meat protein in some meals? And is it safe to eat 300g. meat (200gr. white + 100gr. red) surrounded 200gr. vegetables 6 days a week with one unloading day? And finally, how effective is the diet from an article without sports nutrition? Really looking forward to your replies. Thank you very much!
Vanya, good day! Thank you very much for the kind words about our work! We try!
Regarding questions about BZHU. 1) Buckwheat and oatmeal are usually not soaked before cooking. Soak the rice, but only to speed up further cooking. The best type of cooking is one in which water is gradually absorbed, but not drained. 2) For fats – the profile of olive oil is close to almond, but the price of almond oil is much higher. That is why we advise olive. With nuts, it is important not to overdo it (100 g can be easily “washed” in front of the TV, and there is almost 600 kcal), plus it is important to buy bio. Ordinary cheap nuts sold by weight can be of very strange quality and contain many pesticides and so on. 3) What does it mean to “safely eat 300 grams of meat”? By the way, white meat is even worse than red – the amount of antibiotics, growth hormones and TP in chicken usually exceeds the number in beef. Replacing the animal protein is usually the soy protein in a textured form (the so-called “soy meat”), but it is not clear with this product whether it can be safely consumed. There is not much protein in nuts. It is probably better to take a moderate amount of good whey protein powder.
Can you please tell us the masses of the products used are indicated in dry or boiled form?