Best Muscle Gathering Products: Diet Guidelines
There are two categories of people in the gym: some come to lose weight, the second to gain it. For a beautiful muscle relief, it is not enough to get rid of excess kilograms, you need to increase muscle mass. And many athletes are faced with a problem: weight is normal, training is scheduled, but the relief does not appear. To achieve this goal, you need to balance nutrition to gain muscle mass.
Clean bulk diet: Basic Rules
You should organize the diet so that the nutrients arrive evenly throughout the day, so introducing three meals a day is a bad idea. Break your daily calorie intake into 5-6 meals. Between them there should be gaps of 3-4 hours. This is not the only important rule, there are others:
- Drink plenty of clean water. To gain muscle mass, you need at least 2.5 liters of water per day, because without fluid, many physiological processes necessary for muscle growth will be slow.
- The daily amount of calories for an adult athlete is from 3 to 4 thousand. At the same time, high-calorie foods should account for no more than 70% of the daily intake, all the rest are non-nutritious foods rich in nutrients like fruits and vegetables.
- Keep a balance of proteins, fats and carbohydrates in the diet. The daily intake of carbohydrates is 50-60% of the diet, proteins – 30-35%, fats – 10-15%.
- Do not exceed the recommended dose of fats, give preference to fats of plant origin. Completely exclude margarine, lard, smoked meats and sausages from the menu.
- Avoid fried and baked foods. Use low fat cooking methods: boiling, stewing, steaming. Vegetables are best eaten raw.
- Use the main part of the daily menu until 17:00. Two hours before a workout, a serving of proteins and carbohydrates is needed to nourish the muscles. After training – sports cocktails with protein, vitamins and minerals.
- Within 3-4 hours after training, eat healthy foods with a high glycemic index to recover from exercise and replenish muscle glycogen stores. Sweets and buns, although high-calorie, but save them for exceptional cases.
- Do not expect quick results. Normal weight gain is 600-800 grams per week. If you gain weight faster, this is a reason for excitement, not joy: not only muscles grow, but also adipose tissue.
Order to eat depends on body types
Some athletes are easier to build muscle, while others are more difficult. Someone can train for years, lifting the bar for breakfast, lunch and dinner, but remain thin, without a hint of relief, and someone went into the gym for a couple of months – and already flaunts the perfect press. It depends on the type of physique. It affects the training plan and the choice of products for gaining muscle mass. Therefore, before compiling a diet, it is important to determine your body type.
The most difficult is ectomorphs. People of this physique are excellent athletes and climbers: they are naturally thin, energetic, mobile. They have a fast metabolism, so an ectomorph can replenish only because of serious health problems. But it is not easy for such an athlete to build muscle, so they are recommended to use proteins before and after training.
If you belong to this category of athletes, do not be discouraged: yes, you need to balance your diet so that you get a lot of proteins, and the result will not be fast. But when it appears, you will look great. Lack of fat and narrow bones allow you to achieve a very beautiful muscle relief.
The direct opposite of ectomorph is endomorph. If you lose weight heavily, but easily gain weight, naturally have a powerful complexion and solid, slow movements, most likely you have this particular type of physique. The good thing is that your muscle mass is growing rapidly. The bad thing is that it is not visible behind adipose tissue. Endomorphs should be trained to burn as much fat as possible. If this is your case, after training, in no case do not eat flour, fatty or junk food. You should minimize the use of such foods.
The most brilliant results in the gym are achieved by mesomorphs. These are men of athletic build, with developed muscles, but without a tendency to be overweight. They do not need to put so much effort to increase muscle mass as ectomorphs, but they also do not need to limit themselves to food, like endomorphs. Mesomorphs can afford greater freedom in choosing a training program and nutrition for gaining muscle mass.
Bulking foods: Calorie content
To lose weight, you need to spend more calories than you get. For muscle growth, the opposite principle should be followed, but excess calories must go to the muscles, and not to the adipose tissue. You can calculate the optimal number of calories in many ways. Sometimes trainers recommend this method: write down the amount and weight of all food in a week, calculate the average daily calorie content, and then simply add 500 calories to the resulting figure. Theoretically, this is enough for the body to build muscle.
But there is an easier way to calculate the correct number of calories: multiply your weight by 30, the resulting number will be an approximate calorie intake per day. You need so much energy for the body to function normally. Since you want to build muscle, you need a little more energy, so add another 500 calories to the total.
The full formula for calculating the daily calorie intake is as follows:
Weight × 30 + 500 = calories
However, also take into account the specifics of your physique. If you are an ectomorph, 500 calories will not be enough, immediately add 1000.
Lean bulking. Mass Proteins
Not all calories are equally good for muscles: you can’t eat pizza containing a daily dose of energy, and consider that it contributes to muscle growth. To gain muscle mass, nutrition should be balanced, and proteins in one form or another should not exceed 30% of all food.
Most bodybuilders do not take vegetable proteins into account, but only animals consider it because they are better absorbed. You can also get the norm of protein from supplements, but it is optimal if you consume supplements and animal proteins.
The norm for an adult athlete is approximately 2 grams of protein per kilogram of weight. For example, with a weight of 85 kg, you will need 500 grams of chicken breast per day (contains 100 grams of protein), 100 grams of cottage cheese (30 grams of pure protein), 5 eggs, 2 cups of milk. This is just an example; you can include more or less of the food that you like in your meal plan.
Carbohydrates account for the bulk of nutrition: 50-60%. If you have calculated the optimal amount of protein, calculating the daily intake of carbohydrates will not be difficult – exactly two times more proteins.
Keep in mind that there are simple and complex carbohydrates. Simple are digested quickly, causing a sharp jump in blood glucose. Complex break down more slowly, maintaining glucose levels over time. You need to give preference to complex carbohydrates, which are found in cereals and legumes. However, if you need to replenish energy reserves urgently, you can eat fast carbohydrates: sweet. But you can’t take them as the basis of nutrition.
Finally, do not forget about vegetables and fruits – they have a lot of fiber, which slows down the absorption of food. Therefore, in reasonable quantities, fresh vegetables can be eaten without counting.
Bulking meals: how much fat to consume?
The daily rate of fat is 10-20%. They cannot be completely ruled out, but it is important to give preference to fats of plant origin, reducing animal products. The only exceptions are seafood rich in omega-3 fatty acid.
Lean bulking: meal regimen
Adhere to the regime: eat at about the same time. Chaotic nutrition can cause fatty tissue, and for people who are actively training, it can cause muscle growth to slow down.
Breakfast options: oatmeal in milk, two hard-boiled eggs, toasts with jam. Or corn porridge with milk, scrambled eggs, a whole grain bread sandwich with butter. Rice porridge with milk, scrambled eggs, dried fruits are also suitable.
For lunch, you can eat rice, boiled chicken breast, cucumbers, tomatoes and some whole grain bread. The next day – pearl barley porridge, beef goulash, vegetable salad and a slice of rye bread. Or pilaf, shrimp, coleslaw.
Do not miss the afternoon snack: it is important to maintain a diet. At this time, you can eat buckwheat, turkey fillet, vegetables. Or barley porridge, steam beef cutlets, banana. On the other day – lentil stew with vegetables and chicken.
For snacks, a glass of yogurt and a slice of hard cheese, cottage cheese with yogurt, a milkshake, low-fat cottage cheese is suitable. Do not take snacks as permission to eat, for example, chocolate bars.
Pollock, beans, sour cream seasoned vegetable salad – a great option for a sports dinner. You can replace this set with rice, veal and Greek salad. Or lean pilaf, fish soufflé and squash caviar.
What to eat before training
Before training, you need to eat tightly in 2-3 hours: try to make complex carbohydrates and animal proteins the basis. For example, rice with chicken or turkey is suitable. The additional intake of whey protein and several capsules of amino acids before exercise will protect the muscles from splitting.
What to eat after training
After an intense load, the body needs to be nourished within 24 hours, so do not rely on one meal and adhere to the meal schedule. Immediately after, you can drink a protein shake or resort to its closest analogue: eggs and cottage cheese.
Best Bulking Foods
The first thing many trainers tell athletes about is that it’s good to eat egg yolk no more than twice a day, and protein as much as you like. After all, this is the source of protein necessary for muscle! But the light did not converge on the egg white. By compiling different products for gaining muscle mass, you will create a healthy, healthy diet.
Porridge gives the energy necessary for training. They are rich in slow carbohydrates, as well as amino acids and protein.
Fish helps build muscle efficiently. It contains not only protein, but also amino acids and omega-3 polyunsaturated fatty acids, which are necessary for the proper absorption of proteins. Therefore, do not deny yourself the pleasure of a meal with tuna, salmon, cod or mackerel. The best option is ocean fish, it contains the most nutrients.
Fruits have a lot of fiber, vitamins and amino acids. The most useful for athletes are pineapples, melons, sour apples, as well as citrus fruits: grapefruits, oranges.
Poultry meat contains up to 50% protein, but you need to eat it without high-calorie skin. Beef and rabbit fillets contain creatine – the acid necessary for burning fat and building muscle. It is important that the meat is lean. From the point of view of benefits, the advantage is on the side of chicken and turkey fillet, beef, rabbit.
Not all sweets are equally harmful: among them are non-nutritious desserts that will help replenish the supply of fast carbohydrates, and in addition, they will bring pleasure. Sometimes the only reason for the excruciating feeling of hunger is a lack of pleasure, joy from food. Therefore, do not deny yourself small portions of dark chocolate, marshmallows or marmalade.
We hope you have no lactose intolerance, because whole milk and sour-milk products are rich in calcium and vitamin D. There are fierce debates around how sour-milk bacteria are good for the body, but in any case, calcium is needed for muscle growth. A little trick: fat milk reduces pain after exercise.
Like fruits, vegetables are rich in fiber and healthy nutrients like vitamins and amino acids. Athletes are recommended to eat products for gaining muscle mass – for example, lettuce, cabbage, asparagus, spinach. Natural soy sauce will replace salt.
White bread, sweet buns and custard cakes – these are the products that are recommended to remove. But it is not necessary to exclude all flour products from the diet. It’s even undesirable: whole grain bread, bran bread, yeast-free pastries and diet bread are well suited as a source of carbohydrates.
Athletes recommend not only choosing a healthy diet and counting calories, but also keeping a diary of nutrition and training. This will help you control weight and adjust your diet, taking into account the circumstances, the characteristics of the complexion, and the state of health. In the future, you can develop an optimal diet for yourself. However, at the initial stage, consult with an experienced trainer.
If a change in diet provoked an increase in waist volume, exercise more intensively than usual, and cut the daily norm of food by 10%. Only a systematic approach to sports and diet will always stay in shape.