Principles of Sports Nutrition With Body Mass Kit

The basic rules of the "diet" for weight gain are suitable for everyone and do not require time to get involved and get out of sports nutrition.

Principles of sports nutrition:

1. Increase the caloric content and volume of food should be gradually so that it does not lead to digestive disorders.

2. It is necessary to consume high-calorie food in such a way that a day it is more than low-calorie food (about 60-80% of the daily rate).

3. The number of meals should be as large as possible, i.e. About 6 times a day. It is not recommended to reduce meals, because This can lead to an increase in fat tissue, rather than muscle, which is the main goal of nutrition. Most calories should be eaten before 3 pm, for dinner it is better to eat protein and easily digestible food.

4. Restriction of consumption of fruits and sweets containing fast carbohydrates, and some fats (sausage, butter, lard). Fast carbohydrates will be most needed after a workout. At this time, even recommended to eat them.

5. It is necessary to drink water. The daily norm when recruiting mass is 3 liters. Whenever you want to drink, you need to do this to avoid dehydration, which affects the entire body.

6. Training should be clearly planned so that an hour and a half before training and about half an hour after you can eat.

7. The percentage of the calorie corridor is approximately the following: 60% - carbohydrates, 30% - proteins, 10% - fats.

8. The main principle of sports nutrition: the consumption of calories during training should not exceed the number of calories eaten. Those. This principle is completely opposed to the recommendations for weight loss.

When the body weight begins to grow, it is necessary to clearly control every half a kilogram. Weigh yourself well every 2-3 days. If something does not go up, you need to eat more until it grows to 700 grams per week. This is the best option.

What should be the basis of nutrition? First of all, it is lean meat, fish, eggs, dairy products, nuts (in a small amount), mushrooms, fruits, vegetables. It is not superfluous to use special vitamin complexes to maintain immunity and health of the body. Also it is possible to try sports complexes specially developed taking into account all characteristics and norms of a food for a set of muscle mass. Now the market has a fairly large selection of such complexes, both domestic and foreign production. The combination with the intake of protein plays a positive role in the recruitment of the mass. Protein should be taken every 3-4 hours. As in the process of losing weight, when typing, weight loss may occur. Do not worry, this is a normal process after several weeks of recruitment. The main thing is to continue eating.

Once a week, it is recommended to analyze the water, fat and muscle balance. It is unlikely that it will be possible to do at home, but in special centers such services render. The scales with such functions are now sold in stores, but the accuracy of their indications is not guaranteed, especially if it is cheap analogues of foreign manufacturers.

If you follow the recommendations and prepare mentally, then the process of recruiting mass will not keep you waiting.