We all want to be beautiful and healthy, to feel good, to be full of strength and energy. For some, it is enough to eat right and play sports from time to time, while others need more – for example, a beautiful pumped-up body with a pronounced muscle relief. But do not think that for this it is enough just to visit the gym more often and take more weight. No, for muscle growth, first of all, proper nutrition is needed.
Everyone needs proper nutrition. But for those who intend to increase their muscle mass, proper nutrition alone is not enough. For muscle growth, protein is needed in large quantities, so the athlete’s menu should not only be varied, balanced and nutritious, but also rich in protein and carbohydrates for energy.
To compose the diet, the balance of the main nutrients – proteins, fats and carbohydrates – should be calculated. For gaining muscle mass, men are better off with the following ratio:
● Proteins – 20-30%
● Fats – 10-20%
● Carbohydrates – 50-60%
That is, about 2 grams of protein per kilogram of your weight and about 4 grams of carbohydrates per kilogram. For girls, these indicators are 1 g and 2-3 g per kg of weight, respectively. In this case, it is better if the protein in your diet is dominated by the animal. It can be obtained from the following products:
Carbohydrates can also be simple and complex. Simple ones are most often found in sweet and confectionery products. They are absorbed very quickly, but they provide not just additional energy, but a sharp increase in blood sugar levels. As a result, the abundance of simple carbohydrates often becomes the reason for gaining not muscle, but fat mass. Although they are good right after a workout, when the body is depleted and it needs an urgent recharge. Complex carbohydrates are broken down much longer, therefore they are able to provide the body with the necessary energy for a long time.
Complex carbohydrates can be obtained from the following foods:
● Whole grain bread
● Durum wheat pasta
Fats, like proteins, can also be of vegetable or animal origin. Here it is better to give preference to vegetable ones.
Fractional nutrition helps to speed up the metabolism and facilitate the process of digesting food.
Also, do not forget about frequent fractional meals – at least 5-6 times a day. At the same time, eat at least 2/3 of the daily diet before 16:00. The drinking regime should be observed in general, always and everywhere, regardless of whether you are exercising in the gym or not