Diet for a set of muscle mass for men: a nutrition program, a menu

Many modern diets that are used in bodybuilding are not always correctly formulated. Authors, forming their own diet, try to make something of their own. Such innovations are useless. The ridiculous combinations, complicated in the preparation of dishes, the use of specific products not only will not help achieve the expected result, but also harm the body. What should be the right diet for a set of muscle mass for men?

Eat often

When gaining muscle mass, try to eat often. A day should be about 5-6 meals. This will help not to overload the digestive system. Blood will begin to be regularly enriched with substances that will feed the muscles throughout the day. If you use the same amount of food for a smaller number of receptions, nutrients will come in a larger amount, which will lead to their deposition as fat.

Caloric content of food should be high

A diet for lean muscle mass for men means that consumed food in large quantities (about 70%) should be high-calorie. Otherwise, there will be an overload of the digestive system, a decrease in the level of assimilation of nutrients. You can not deny that fruits and vegetables are useful. But they should not be more than 30% in the diet, if you want to increase muscle mass. Fiber contained in them, not fully digested. This contributes to increased intestinal contraction. Accordingly, a significant portion of high-calorie products simply will not be digested.

Consuming foods with a lot of animal and other saturated fat in the composition will not be of use. The diet for muscle mass for men involves the use of carbohydrates. In such conditions, a significant part of the fat will be deposited in the fat cells.

From the diet, cross out fast carbohydrates (confectionery products, sweet fruits, bakery products). They are quickly absorbed, increasing the level of sugar in the blood and facilitating the transfer of glucose into fat. Fast carbohydrates are recommended after the training process, when muscle fibers and organs are able to easily get rid of them.

Diet for a set of muscle mass for men promotes the activation of metabolic reactions. In such situations it is necessary to drink more liquids (about 3 liters per day). Drinking is recommended only when thirst arises. This will help prevent the development of dehydration.

The distribution of portions should be uniform

When gaining muscle mass, try to distribute portions throughout the day. They should be approximately the same. But before 4 pm eat about 70% of the total volume of food cooked for a day.

It is not recommended to eat sweet or fatty products at night. Eat food that is easily digestible and rich in proteins. It is allowed to use sour-milk products, vegetables, meat, poultry, salads, fish, eggs.

Eat 2 hours before exercise. Use in this situation is recommended foods that are rich in slow carbohydrates (porridge, flour, vegetables, etc.). This will help to store energy for training.

Volumetric meal should take place 30 minutes after the end of the training process. If after the training a protein cocktail was used, then food intake should be postponed for 1.5 hours. In the diet should be added foods rich in proteins and slow carbohydrates. You can include a small amount of sweet food (fast carbohydrates).

In what proportions should you eat protein, fat and carbohydrates? Athletes Feedback

The nutrition program for muscular mass gain must take into account the proportions of proteins, carbohydrates and fats. The latter should be about 10-20%. Less than these boundaries, the volume of such elements should not be. Try to eat only vegetable fats. Without restrictions, you can add fatty fish to the diet. It is recommended to use slow carbohydrates in the amount of 50-60%. Proteins should enter the body in a volume of 35%. Half of them are desirable to get from food, the rest is from sports nutrition.

The ideal ratio, as reviewed by many athletes, no. Accordingly, there is no universal diet that will suit everyone without exception. Do you need a nutrition program to gain muscle mass? Try to find your own proportions, which will be effective for you. Above were given average indicators, which will be the optimal solution for most people.

It is necessary to increase caloric content

What should you know if you need a nutrition program for weight gain and muscle growth? The results will start to appear only after the amount of energy supplied in the form of food exceeds the amount of energy consumed. The body tries to maintain the consistency of the internal environment. And, as shown by the athletes' reviews, a gradual increase in the caloric content of the diet may not yield results. What to do in this situation? To increase the mass of muscles, you may need to increase the caloric content of the diet by 50%. And sometimes and 100%.

What should be done to determine the amount of food that will be required to increase muscle mass? Gradually start to increase the calorie intake. If the weight gain does not reach 600-800 grams per week, then you need to eat more. And vice versa. Weigh yourself regularly. It's only one month to figure out what a diet should be for muscle mass. Men's menu should be designed so that the weight gain does not exceed 800 grams per week. Otherwise, the fat begins to be deposited.

What products will help to achieve the goal?

Most athletes are faced with a problem that is associated with the choice of products. What should be considered in this situation? It is not recommended to use the same product for a long time in large quantities. This is necessary so that there is no disgust towards him. Let's list the best products for a set of muscle mass. The list is as follows:

1. Poultry meat. It is not fatty and easy to digest.
2. Fish (any) and other marine products.
3. Dairy and sour-milk, fat-free products. In the diet, add cheese, kefir, milk, cottage cheese, etc.
4. Eggs. In a day they can be consumed in an amount of 6-8 pieces. If the cholesterol is not raised, then this product is not able to affect its level.
5. Beans. The best option is beans with beans and peas. These are the main sources of vegetable protein.
6. Nuts. They contain not only protein, but also valuable vitamins with microelements.
7. Cereal products. In the diet it is recommended to include porridges (buckwheat, oatmeal, rice), pasta, noodles, bread (black) and flakes.
8. Vegetables, mushrooms. You can not imagine a menu in which there would be no potatoes. It will make a huge number of dishes. Do you need a diet for weight gain for men? The menu in such a situation should not include a large number of vegetables. This will help to avoid digestive upset. Mushrooms, although not very popular, but useful.
9. Fruits and greens. They contain vitamins, minerals. But you should not eat those foods that have a lot of fiber in the composition. Otherwise, the digestive system will be overloaded.
10. It is recommended to take omega-3 from fat. You can also use vegetable oils in small quantities. A good source of fat is seafood.

The use of sports supplements

The above products can be used alone or in combination with sports supplements. Protein cocktails are recommended for eating between meals, before going to bed, in the morning and after the training process. Gainer is best to drink only after training. It is advisable to include a vitamin complex in your diet. Creatine is also recommended for use after training, mixing it with a geyner, protein or sweet juice.

Approximate menu for mass recruitment

• Breakfast . Braised potatoes with meat, coffee with milk and a sandwich with butter. As the second tomorrow, cooked oat flakes filled with milk are ideal. In them you can add dried fruits.
• Dinner . Soup with boiled peas, vegetable salad, tea with a piece of cake or a sweet bun.
• Snack . Fruit salad from kiwi, bananas and avocado. You can pour it with yoghurt.
• Dinner . Rice porridge, goulash from the liver, tea with a bun with cheese and butter.

This is an approximate menu. Dwell on it is not necessary. Diversify your diet. There is a lot of variation. And it will not be difficult to think up something of your own. In doing so, one must be guided by the basic principles described above. This will help gain weight in the shortest possible time.

Conclusion

In this article, a diet for a set of muscle mass was described: its secrets, best products, principles and menus. We hope that this will help you to make up your diet, due to which it will be possible to achieve the set goal in the shortest possible time. And do not forget about training. If they are not regular, then no diet will help!