Weight training alone is not enough to build muscle mass. After all, if the muscles do not receive the necessary amount of nutrients, they will not be able to grow. In addition, it should be borne in mind that muscle growth is a very energy-consuming process that is unfavorable for the body. In order for the resources to be enough to provide it, you need to eat more than is required to function normally. In addition, for a quick and high-quality set of muscle mass, it is important to know which foods should be consumed and which ones it is desirable to refuse.
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- 1. Rinse the selected grains and transfer them to a glass dish.
- 2. Pour in lukewarm water so that the grains are covered by about 3 cm.
- 3. Close the container with gauze or cotton cloth.
- 4. Leave the grains soaked for 8-10 hours or overnight.
- 5. After the allotted time, you need to carefully rinse the wheat germ and put them on a plate, after placing a wet cloth on its bottom.
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Basic principles of nutrition
Without proper nutrition impossible to gain muscle mass. After all, muscle growth must be provided with energy and essential nutrients.
The well-known principle of "eat a lot on the mass" means that you should adhere to a daily calorie surplus. That is, the body should receive more than it spends. Only then will he have the resources to build muscle.
And you need to eat often, every 2-4 hours. Therefore, 5-6 meals should be obtained per day. Such a diet is necessary to ensure the flow of anabolic processes and block catabolic ones. The first lead to an increase in muscles, and the second - to their destruction.
To gain exactly muscle mass, and not excess fat, you should observe the ratio of BJU in the diet. Proteins necessary for the construction of muscle fibers should be 30-35% daily allowance. Carbohydrates are the main source of energy for training and recovery, so their share should be the largest - 50-60%. Fats must also be present in the athlete's menu for the normal functioning of the cardiovascular system, ensuring thermoregulation processes and maintaining overall health. The recommended proportion of fats is 10-15% of the daily requirement.
If you even approximate this ratio, eat in a calorie surplus and regularly do hard strength training, weight will increase, but body quality will improve, since the increase will occur at the expense of muscles.
Such a nutrition system is suitable not only for men, but also for women. After all, often skinny ectomorph girls want to build muscle in the right places to look more feminine.
List of the best muscle building foods
Based on these principles, you can make a list of the best foods for gaining muscle mass.
First, you should choose foods rich in protein. Secondly, it is necessary to include foods containing complex carbohydrates in the diet. They are a high-quality source of energy and, unlike fast carbohydrates, do not create excess fat deposits on the body.
In addition, you need to eat food that includes healthy fats: monounsaturated and polyunsaturated, and also not a large number of saturated.
How to quickly gain weight for a man - nutrition principles and training program
Beef
In the first place in the list of mass-gathering products is beef. This is due to the fact that red meat is a source of high-quality protein and essential amino acids.
100 grams of lean beef contains about 22 grams of protein, 7 grams of fat, and 0 grams of carbohydrates. The energy value- 158 kcal.
Beef is rich in amino acids, in particular, the product contains arginine, glycine, threonine, methionine and many others. In addition, from 100 g of meat you can get as much as 5 g of essential amino acids BCAA (isoleucine, leucine and valine).
An important advantage of beef is that it contains creatine. This substance allows you to increase strength indicators due to the increase in resources for replenishing energy during exercise.
In addition, by eating beef, you can get B vitamins and useful trace elements such as iron, zinc, phosphorus and others.
It is recommended to choose lean beef, as it is less fatty. A large amount of fat prevents the absorption of protein. In addition, fatty meats are high in saturated fats and bad cholesterol.
Hen
Another muscle-building food is chicken meat. It is advisable to use chicken breast, as it is less fatty.
Like beef, chicken contains a variety of amino acids and vitamins, which are especially necessary for the body during heavy physical exertion.
From 100 g of chicken breast, you can get 23-29 g of protein, about 1.8 g of fat and 0.5 g of carbohydrates. Calorie content - 137 kcal.
Ectomorphs are not threatened with a set of excess fat, so they can eat not only breast, but also thighs, chicken wings. Mesomorphs and endomorphs, who are at risk of increasing their body fat, should not do this.
A fish
It is worth eating on the mass and fish, as it contains protein and polyunsaturated fatty acids. Such fat is useful for humans. It helps speed up metabolism, helps muscles recover faster and regulates the production of the hormone cortisol, which destroys muscle tissue.
In addition, fish is a source of vitamin D, due to which it helps to strengthen bones and joints. This property is especially important for athletes involved in a set of muscle mass. After all, during strength training with weights, the joints experience a lot of stress.
It is difficult to name specific varieties of fish that are recommended for muscle building. It will depend on the athlete himself. Ectomorphs can eat more fatty red fish: salmon, sockeye salmon, trout, tuna, herring and others. White varieties of fish are suitable for endomorphs and mesomorphs: cod, carp, haddock, flounder, etc.
For example, 100 grams of steamed trout contains 121 kcal, 18.5 g of protein, 4.5 g of fat and 0.38 g of carbohydrates.
You can eat fish in the form of canned food, pieces without oil and in other forms.
Cottage cheese
One of the most popular products for gaining muscle mass is cottage cheese. It is known among athletes for its high protein content and availability.
Cottage cheese is an inexpensive natural source of casein, a "slow" protein that provides the body with nutrients for 4-8 hours. In addition, cottage cheese contains a large amount of calcium, which is necessary for strengthening bone tissues, and B vitamins.
The composition of 100 g of cottage cheese includes 16-18 g of protein, approximately 9 g of fat and about 2 g of carbohydrates. The calorie content is 159 kcal.
It is worth giving preference to 9% rather than fat-free cottage cheese. It contains much more calcium and fat, which contribute to muscle building.
Eggs
To gain muscle mass will help and ordinary chicken eggs. Egg white is easily digested and broken down by the body into amino acids.
In total, the egg contains 9 essential amino acids, as well as cholesterol, which is necessary for the synthesis of testosterone.
100 g of eggs contains about 12 g of protein, 10 g of fat and less than 1 g of carbohydrates. Calorie content - 157 kcal.
Many people do not eat yolks for fear of gaining too much fat and exceeding the norm of cholesterol. But during the period of mass gain, it will benefit. However, it is still recommended to observe a ratio of 1 to 3 between yolks and proteins. That is, for every 3 whites, leave one yolk.
Oatmeal
Oatmeal can serve as a source of slow or complex carbohydrates on a set of muscles. It allows you to restore energy reserves and gives a feeling of satiety.
100 g of boiled oatmeal contains approximately 65 g of carbohydrates, about 12 g of protein and 5-6 g of fat. Energy value - 350-360 kcal.
Brown rice
Another quality source of complex carbohydrates is brown rice. It is preferable to white, as it is absorbed by the body more slowly, supplying it with nutrients for a longer time.
You can eat brown rice before training. Then there will be enough energy for the whole lesson. You can also use this dish after a workout to restore the energy spent.
100 g of brown rice contains 72 g of carbohydrates, about 7 g of protein and about 1.8 g of fat. Calorie content - 337 kcal.
Buckwheat
In addition, it contains a lot of fiber - coarse fibers that are not digested by the body. The role of fiber in building muscle is very important. It helps to get out gastrointestinal tract breakdown products of heavy protein foods.
In addition, buckwheat contains many vitamins and useful trace elements. In particular, we can note the B vitamins responsible for the normal functioning of the nervous system, calcium, magnesium, iodine, iron, zinc, etc.
100 g of buckwheat boiled in water contains 110 kcal, about 20 g of carbohydrates, 4 g of protein and 2 g of fat.
germinated wheat
You can get slow carbohydrates and high-quality protein from germinated wheat.
This product is called alive, as the embryos are at the peak of growth and contain many active substances: calcium, iodine, iron, potassium, magnesium, as well as vitamins C, D and group B.
100 grams of wheat germ contains 41 g of carbohydrates, over 7 g of protein and approximately 1.3 g of fat. The calorie content of the product is 198 kcal.
As a result of the use of germinated wheat, digestion improves, metabolism accelerates, the risk of beriberi and diseases associated with weak immunity is reduced. The benefit of wheat for muscle growth is that it contains complex carbohydrates that provide energy and improve the condition of the body as a whole.
You can grow it yourself. To do this, you need to purchase wheat grains for germination. They can be found in health food stores or gardening stores. Then you need to use this recipe:
After about 10 hours, the first shoots can be seen. You will need to wait another 2 days, and the germinated wheat will be ready for use.
Whole wheat bread
Whole grain - the most useful view of bread. It contains the largest number of vitamins and amino acids for muscle growth. In addition, the composition includes coarse fibers - the fiber necessary for cleansing digestive system.
100 g of whole grain bread contains 38 g of complex carbohydrates, almost 9 g of protein and 3.5 g of fat. Energy value - 229 kcal.
nuts
To get the right fats, you can eat nuts. They will help improve testosterone synthesis, which will ultimately lead to muscle growth.
Unlike animal products, nuts contain mostly polyunsaturated and monounsaturated fats and are virtually free of saturated fat and cholesterol.
The most useful nuts are almonds, hazelnuts, cashews, walnuts and some others.
For example, 100 grams of almonds contain 597 kcal, 53 g of fat, more than 18 g of protein and about 13 g of carbohydrates.
Fruit
Useful during the period of mass recruitment and fruits. Firstly, they are a good source of antioxidants, thereby helping to strengthen the immune system, which can be weakened by heavy physical exertion.
Secondly, fruits contain fast carbohydrates, which help replenish energy reserves and block catabolic processes that destroy muscles. That is why it is advised to eat bananas immediately after a workout.
100 g of bananas contain 21.8 g of carbohydrates, about 1.5 g of protein and approximately 0.1 g of fat. The calorie content of the fruit is 89 kcal.
Beet
An unexpected mass-gathering product is beets. Some studies have shown that its juice increases blood flow to white muscle fibers by 38%. This contributes to increased endurance in training and an increase in strength indicators.
100 g of boiled beets contain 10 g of carbohydrates, 1.92 g of protein and 0.11 g of fat. Calorie content is 49 kcal.
Garlic
Another herbal product for mass gain is garlic. This may seem strange, since it contains virtually no proteins, fats, or carbohydrates. But the fact is that garlic affects the hormonal background of a person, setting it up for muscle growth.
This happens due to an increase in the production of testosterone (a hormone responsible for increasing muscle mass) and a decrease in the production of cortisol (a stress hormone that causes muscle breakdown). That is, garlic is one of the cheapest ways to safely change your hormones.
100 g of garlic contains 23 g of carbohydrates, 6.67 g of protein and 0.64 g of fat. The energy value is 122 kcal.
Calorie content and BJU products
To make it easier to navigate the variety of products for muscle growth, you can use a summary table indicating their calorie content and composition.
| Product | Calorie content (kcal per 100 grams) | Composition (gramin 100 g) | ||
| Squirrels | Carbohydrates | Fats | ||
| Beef | 158 | 22 | 0 | 7 |
| Hen | 137 | 23-29 | 0,5 | 1,8 |
| Fish (steamed trout) | 121 | 18,5 | 0,38 | 4,5 |
| Cottage cheese | 159 | 16-18 | 2 | 9 |
| Eggs | 157 | 12 | 0,7 | 10 |
| Oatmeal | 350 | 12 | 65 | 5 |
| Brown rice | 337 | 7 | 72 | 1,8 |
| Buckwheat | 110 | 4 | 20 | 2 |
| germinated wheat | 198 | 7,5 | 41 | 1,3 |
| Whole wheat bread | 229 | 9 | 38 | 3,5 |
| Nuts (almonds) | 597 | 18 | 13 | 53 |
| Fruit (banana) | 89 | 1,5 | 21,8 | 0,1 |
| Beet | 49 | 1,92 | 10,5 | 0,11 |
| Garlic | 122 | 6,67 | 23 | 0,64 |
As already mentioned, including in your diet for muscle gain is not only high-protein foods, but also foods containing complex carbohydrates and healthy fats.
sample menu
A sample menu for a week during the mass gain period is presented in the table. You can eat on it for 1-3 months. It usually takes that long to gain weight.
| Meal time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 8:00 (first breakfast) | cottage cheese, milk | Rice porridge with milk, orange, yogurt | Gainer or whey protein | Oatmeal with milk, banana | Omelet, dark chocolate, tea | Gainer or whey protein | |
| 10:30 (second breakfast) | Omelet with vegetables | Boiled eggs, kefir | Cottage cheese, milk, nuts | Curd mass, dried fruits | Boiled eggs, cheese sandwich, tea | Cottage cheese with apple slices, milk | Fried eggs, orange, yogurt |
| 14:00 (lunch) | Baked potatoes + steamed trout | Brown rice + lean beef | Puree + trout fillet in batter | Rice + tuna | Brown rice + chicken fillet in the oven | ||
| 16:30 (snack) | Serving of protein | Serving of protein | Serving of protein | Serving of protein | Serving of protein | Serving of protein | Serving of protein |
| 19:00 (dinner) | Rice with vegetables + chicken fillet | Carp baked in the oven with potatoes | Brown rice + tuna | Buckwheat + lean beef + vegetable salad | Baked potato + tongue + vegetable salad | Brown rice + pollock fillet | Buckwheat + chicken breast+ vegetable salad |
| 21:30 (snack before bed) | Cottage cheese (5 or 9%) with milk or casein protein | Cottage cheese (5 or 9%) with milk or casein protein | Cottage cheese (5 or 9%) with milk or casein protein | Cottage cheese (5 or 9%) with milk or casein protein | Cottage cheese (5 or 9%) with milk or casein protein | Cottage cheese (5 or 9%) with milk or casein protein |
Serving size should be determined individually based on your own daily caloric intake for muscle growth.
Of course, the above list is not closed and the only correct one. The menu must also include other products. But these are the foundation of nutrition when gaining muscle mass.
And some secrets...
The story of one of our readers Alina R.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
What if I told you that you can build muscle mass by spending less time on grueling workouts? Or preserve muscle mass by spending less time in gym? And even become stronger and more resilient by exercising less? "What's the secret?" you ask. In proper nutrition!
As a personal trainer, I often encounter this situation: many clients train hard without paying proper attention to nutrition. As a result, the time and effort spent on training goes nowhere. Why? I know the answer to this question, because I myself once did the same.
This product should be the MAIN COMPONENT of nutrition if you want to increase muscle mass. Why? Because beef has all the substances necessary for the growth of muscle tissue. The average serving of lean beef, weighing 85 grams, contains 154 kcal, while providing the body with 10 important nutrients, including iron, zinc, and B vitamins.
More importantly, this product contains high quality protein (not all types of protein are created equal) and a large amount of an amino acid that interacts with insulin to promote muscle gain. For those who are trying to lose weight, there is great news - a serving of beef weighing 85 grams contains the same amount of protein as a cup and a half of legumes, but with half the calories.
Just like beef, it is an excellent source of high-quality protein, which plays an important role in increasing and maintaining muscle mass, maintaining bone strength and maintaining weight. And, of course, there are many ways to cook breast. Therefore, feel free to go to the store, buy chicken fillet, season it with your favorite spices and cook it the way you like. And to make it easier, refer to the article 10 most delicious chicken fillet recipes.
Few know, but cottage cheese contains the complex protein casein. This protein is absorbed very slowly, which is good for maintaining muscle tone. It is useful for those who are forced for a long time go without food. Do not forget that cottage cheese is an excellent source of vitamin B12, calcium and other important nutrients.
Tip: Buy fat-free/low-fat cottage cheese.
Eggs contain:
- high quality protein
- nine essential amino acids,
- choline,
- healthy fats,
- vitamin D
Putting it all together, eggs are a very valuable product. In addition, numerous studies have proven that eggs are not harmful to health.
There is an explanation as to why whey protein supplements are the most popular among bodybuilders. They are a quick and convenient source of protein at an affordable price. Bodybuilding athletes usually take these supplements upon waking, right after exercise, and in combination with multiple meals.
However, even if you are not a bodybuilder, taking supplements immediately after your workouts is very effective method building muscle mass. However, you should not completely rely on them. It's much healthier to get high-quality protein from whole foods and use milk protein as a supplement.
High in protein, low in fat and rich in omega-3s fatty acids. These substances are not only beneficial for health, but also contribute to the loss of excess fat and the proper flow of vital processes, such as metabolism.
Oatmeal is an ideal carbohydrate source due to its low glycemic index (GI) and minimal processing during cooking. Low GI foods have the following benefits:
- More trace elements and coarse fiber
- Long feeling of satiety
- Decreased feelings of hunger
- Saturation of the body with energy for a longer period
- fat loss
We draw two important conclusions:
- Oatmeal products promote fat loss, which is good for losing weight
- Oatmeal products are high in carbohydrates, which is good for maintaining muscle mass.
Whole grain products are digested more efficiently and have more nutritional value than refined grain products. Thus, whole grain products provide the body with energy for a long period and are very beneficial for health. For example, brown rice promotes an increase in hormone levels, which is very important for increasing muscle mass, weight loss and increasing endurance.
First, fruits and vegetables are a rich source of antioxidants, which are important for the healthy functioning of the immune system. Secondly, they provide the body with a huge amount of other nutrients, such as vitamin C, vitamin E and beta-carotene. Finally, fruits and vegetables contain coarse fiber, which is necessary for the body to remove unwanted products.
I know some people shudder at the thought of eating fat, but the right fat is essential for muscle growth. In fact, they play an important role in the production of hormones ( testosterone and growth hormone), which are responsible for the growth of muscle mass and increased endurance.
The metabolic rate increases, which helps to lose excess fat. In addition, fats are needed for the proper course of natural processes in the body. Polyunsaturated and monounsaturated fats are examples of healthy fats. They are found in:
- salmon,
- other types of fish
- nuts,
- leafy vegetables,
- oil,
- avocado,
- seeds.
These foods are also rich in omega-3 and omega-6 fatty acids.
Now that you know what to eat, it's worth thinking about the right training plan.
Against the background of the general enthusiasm for diets aimed at reducing weight and getting rid of hated kilograms, an article about increasing mass may seem like a mockery. However, there are people for whom the problem of weight gain is very relevant. These are bodybuilders (mountains of muscles!), heavyweight athletes and people of asthenic constitution, eternal slim girls. You need to make a reservation right away that it is quite possible to increase weight with one meal, but this will be an increase in weight due to fat. Good news for sumo wrestlers, but we are still interested in muscles. You can build muscle mass only in combination with sports, and it doesn’t matter for what purpose you need this mass: for the next Mr. Universe contest or for rounding dryish forms. By the way, this advice will be very useful for fighters for harmony, because the process of losing weight is much more fun when active sports exercises are added to the next diet. Add proper, balanced nutrition aimed at increasing muscle mass to active sports training, and the process will go much more fun, and the results will be noticeable not only to you, but also to those around you.
To the question "Due to what muscles grow?" even a person far from sports and medicine will answer: “Due to protein, of course!” And that's right. Muscles are composed of almost 20% protein, and this is not so little, given that almost all soft tissues Almost three-quarters of a human being is made up of water. That is, it turns out that our muscles are mainly water and protein. Therefore, to build muscle mass, you need to eat more vegetable and animal proteins. Proteins obtained from food are not directly used to build our muscles. All protein entering our body is first broken down into its constituent parts - amino acids. In the intestine, they are absorbed into the blood and 
are carried throughout all cells of the body, and only then from these amino acids in the cells are proteins characteristic of a given cell assembled. Moreover, the proteins synthesized by the body do not remain in it forever - in the tissues of our body, the reverse breakdown of proteins to amino acids constantly occurs. Some of the amino acids break down into simpler components, but most of together with new amino acids obtained from food or synthesized by the body, it is again included in new protein molecules.
Remember that at one time the body fully absorbs only 30-40 g of protein, and the calculation of the total daily allowance is based on 2 g of protein per 1 kg of weight. The main sources of protein for bodybuilders are beef, chicken, fish, legumes, and low-fat dairy products. Just one important note - meat and poultry should be chilled, not frozen. With deep freezing, up to 50% of moisture is lost, vitamins are destroyed, and meat fibers are torn (water expands when it freezes, remember?). Therefore, deep-frozen meat dishes are dry, tough and there is little benefit in them. Meat contains those vitamins and minerals that are most useful for bodybuilders: vitamin B12, zinc, iron, creatine, etc. In addition, these products contain cholesterol, and it is vital for the restoration of muscle cells damaged by excessive loads.
Fish and seafood are rich in vitamin B12 in a bioactive form, which is absorbed much better than the best pharmacy vitamins. In addition, seafood contains tyrosine, which increases the production of the hormone norepinephrine, the action of which is similar to that of adrenaline. A fat sea fish is a source of natural fish oil, and, accordingly, omega-3 fatty acids, which help muscle growth, “burn” excess fat and effectively fight the cortisol-destroying effect. Pharmaceutical capsules with fish oil are not an option; manufacturers, unfortunately, often dilute fish oil with vegetable oil, which reduces its usefulness to almost zero. Only fish dishes are guaranteed to provide you with real Omega-3 fats. Interestingly, freezing does little harm to seafood, so feel free to buy high-quality "sea cocktails" and add them to rice or potatoes. And try to cook oily fish steamed or in foil, pouring lemon juice, almost without salt - the taste is amazing!
In addition to meat and fish, rich in protein and cholesterol, eggs are a good help in gaining muscle mass. It used to be that the cholesterol found in the yolks was harmful, and therefore athletes often prepared scrambled eggs for themselves from proteins alone. Recent studies have rehabilitated cholesterol, and whole eggs are back in the diet of bodybuilders. Athletes do not need to be afraid of the deposition of cholesterol plaques on the walls of blood vessels, because they appear due to the overproduction of cholesterol by our liver, and this, in turn, comes from an excess of fats in the diet. Therefore, the main thing in the diet of any person, and especially an athlete, is to reduce the consumption of animal fats (up to reasonable limits, of course!). Eggs can be drunk raw, in the form of an energy cocktail. To do this, beat a handful of greens, 1-2 bananas and 1-2 eggs in a blender, and only yolks are better. If chicken eggs are in doubt, use quail eggs in a ratio of 1:4.
Low fat dairy products are just the perfect food for a bodybuilder. Low-fat cottage cheese, light kefir and skim milk supply the bodybuilder with such a protein that is necessary for the bodybuilder's body and at the same time do not load with excess fat. But a truly miraculous remedy for building muscle mass has become ordinary whey. In the past, whey was considered only a by-product of cheese production. But later it turned out that the “useless product” can be a great helper in building muscle mass. Whey contains many amino acids that directly stimulate muscle growth. In addition, the serum contains special peptides that have the ability to expand the lumen of blood vessels. Whey improves the transport of anabolic amino acids to the muscles. As a result, the effect of whey on muscle growth is complex. You need to drink whey strictly before training and immediately after it - it is then that the anabolic effect of whey protein is most pronounced.
Protein is, of course, good, but without carbohydrates, you will never be able to build muscle. After all, what are carbohydrates? This is energy in its purest form, which is so necessary for the body for training. If there are not enough carbohydrates, then the body begins to use its own muscle tissue as fuel, which nullifies all attempts to build muscle mass. In addition, the efficiency of muscle growth is increased if proteins and carbohydrates are taken in combination. Carbohydrates are vegetables, fruits and grains. Carbohydrates are "fast" and "slow". “Fast” carbohydrates include sugar and refined flour products: all kinds of sweets, sweet sodas, pastries, pasta, etc. Their peculiarity is that they are quickly absorbed and just as quickly consumed. As a result, the body has to use its own glycogen stores. "Fast" carbohydrates are best consumed immediately after training to mitigate the damaging effects of the hormones cortisol, glucogan and catecholamines, which are released in response to physical stress. Right after workout 
ovovki can be eaten with raisins, honey or ripe bananas. Just a snack - calculate your portion based on 1.5 g of carbohydrates per 1 kilogram of your weight. Before training or at night, it is better to consume "slow", complex carbohydrates, which are slowly absorbed and gradually feed the blood with glucose. "Slow" carbohydrates are cereals, potatoes, oatmeal, ripe fruits and root vegetables. Instead of polished white rice, it is better to use wild or brown, you need to buy bread with bran or bake it yourself from second-grade flour, adding bran and seaweed, and be sure to include a lot of fresh vegetables and fruits in your diet. The latter is especially important, since fresh, unheated 
Vegetables and fruits contain a huge amount of compounds called phytonutrients. They strengthen the immune system, neutralize pathogens, and also help the digestive system. A diet poor in fresh vegetables and fruits will never allow you to build muscle mass. Don't ignore this advice!
Fats - an indispensable component of the familiar trio of nutrients - are necessary for the secretion of essential hormones, in particular, testosterone. The lack of hormones is fraught with a decrease in sexual desire (however, their excess too). Fats also help more complete absorption of glucose by muscle cells. Therefore, it is impossible to do without fat in the diet. The main thing is that they need to be consumed normally. The norm is about 15% of the total calories consumed daily. At the same time, it is desirable to give preference to vegetable fats, reducing, if possible, the consumption of animal fats (fish oil does not count). Eat unrefined vegetable fats, preferring cold-pressed oils. Only in such oils all useful substances are completely preserved. However, even on unrefined vegetable oil can't fry. If you are unable to refuse a golden crust, then use ghee for frying. To do this, put high-quality butter in an enamel pan and set to melt over medium heat. After the butter has melted, white flakes will begin to collect on its surface - this is whey. Continue heating until the oil is clear, golden and the flakes can be easily removed with a slotted spoon. Store ghee in the cold, in a glass or earthenware container, with parchment tied around the neck. But still, do not get carried away with fried, let these dishes be rare guests on your table.
Active sports training, which, in theory, should energize you, sometimes gives quite the opposite effect. Lethargy, desire to sleep, bad mood - is this what you expect from visiting the gym! What's the matter? It turns out that there are products that charge us with energy, and vice versa - take it away. For example, coffee, traditionally considered an aphrodisiac, has a curious “side effect” of relaxing the muscles. Caffeine gives a short-term excitement, followed by a long-term relaxation. For some people, coffee even helps…sleep! Therefore, try to give up "coffeemania", and drink mate tea for vigor. It is healthier and much more effective than coffee.
Red meat in large quantities greatly overloads the body and takes away precious energy. Of course, athletes need meat, because it contains bioactive iron, which positively affects the ability of blood to accumulate oxygen. And this, in turn, is very important for muscle growth and overall body tone. But old beef and fatty pork are completely unsuitable for athlete nutrition. Better take fresh veal, young beef or lean poultry. And do not forget about a salad of fresh vegetables - with it, all the beneficial substances found in meat will be absorbed much better.
Beekeeping products - honey and flower pollen - have a huge energy potential. Honey contains a lot of useful substances, in particular, iron, phosphorus and calcium, as well as the type of sugar that our liver best converts into glycogen. Honey can and should be added to drinks, sweets and energy shakes.
Parsley is another product that literally energizes us. Parsley contains a large amount of vitamin B12, and vitamin C is much higher in it than in citrus fruits. Parsley promotes better absorption of nutrients from food and is a powerful antioxidant. Be sure to include greens and parsley root in fresh salads and hot dishes. Chopped parsley in a blender can be added to cocktails, while the herbal taste is practically not felt.
Delicious and fragrant, peaches have numerous healing, cleansing and revitalizing properties. Eat peaches regularly, and your intestines will improve, immunity will increase, and blood composition will improve. And most importantly - peaches contribute to balancing the nervous system. Among other things, our tone is increased by wheat germ, nuts, dried fruits and seaweed. All these products will help you gain muscle mass and get the figure of your dreams.
Eat a varied and healthy diet and stay healthy!
Larisa Shuftaykina
In order to gain muscle mass and at the same time “not swim” with fat and maintain attractive forms, an integrated approach is important. Hard training will help you gain the missing pounds, but without proper nutrition, it will be more difficult to achieve your goal. You need to know about the properties of products, understand how they affect physical fitness and health. Then the process of muscle growth will go much faster.
We offer top 10 products that help increase endurance and increase muscle mass.
Lean beef should be a staple on your table. It contains all the substances that are required for muscle growth. It contains iron, zinc, B vitamins and other useful trace elements.
Beef contains high quality protein and an amino acid that, when interacting with insulin, stimulates muscle mass gain. The advantage of beef is that it contains a lot of protein, but the meat is non-caloric.
Chicken fillet
This product is a source of high quality protein, which is essential for building mass. It increases bone strength and maintains normal weight. Chicken fillet contains many trace elements and practically no fat.
In order not to minimize the benefits of this meat, it is better to stew or bake it, steam it.
This product contains the valuable protein casein. It is complex, digestible for a long time, thanks to which it maintains muscles in good shape. Cottage cheese is especially useful for those people who have to go without a meal for a long time. It contains a lot of vitamin B12, calcium and other trace elements.
To build muscle mass, but not gain extra pounds, buy fat-free cottage cheese.
Chicken eggs
The yolk contains half of the proteins, fats, vitamins, so separating it from the protein is a gross mistake.
Eggs are a valuable product, but you should not abuse them. It is enough for men to eat up to 6 eggs a day, for women - up to 3.
It is rich in protein and omega-3 acids, there is practically no "harmful" fat in it. This composition helps to build muscle mass, but at the same time helps to maintain a figure and not gain excess weight.
Fish normalizes metabolism, speeds up metabolism and saturates the body with all the necessary elements.
Oat flour
It is an excellent source of carbohydrates, has a low glycemic index and does not require long processing. Oatmeal contains a large amount of coarse fiber, useful substances. It satisfies hunger well and gives a feeling of satiety for a long time.
Thanks to carbohydrates, the product helps to build muscle mass and saturates the body with energy. Oatmeal is low in calories, so it allows you to get rid of extra pounds. It can be safely used by people who are losing weight.
Whole grains have tremendous nutritional value. It gives energy and a charge of vivacity.
Brown rice is especially beneficial. It promotes accelerated muscle growth due to the fact that it increases the level of hormones. Regular consumption of boiled rice normalizes the digestive tract, helps get rid of body fat and makes the body more resilient.
Sprouted wheat contains a large amount of both proteins and carbohydrates. It is rich in zinc, potassium, vitamin B, iron, amino acids and other useful substances. Wheat energizes, increases endurance, normalizes the central nervous system.
nuts
They are considered a source of monounsaturated fats and contribute to the normal functioning of the heart, blood vessels, joints, and ligaments. To accelerate muscle growth, you can eat cashews, Walnut, almonds, brazil nuts, hazelnuts.
You need to eat about 50 grams of nuts per day. For convenience, you can use electronic scales.
It is a suitable food for people who want to accelerate muscle growth. Milk and kefir saturate the body with protein without overloading it with fat.
Serum is especially useful, it is rich in amino acids. It contains peptides that dilate blood vessels. Due to this, the “delivery” of useful anabolic amino acids to the muscles is normalized. Whey has a complex effect on the muscles, strengthening them.
It is useful to drink whey before training and immediately after it. Then the anabolic effect will be most pronounced.
Buckwheat
Buckwheat is a storehouse of carbohydrates and amino acids that help build muscle. It gives a boost of energy and muffles the feeling of hunger for a long time. Buckwheat is rich in high-quality protein, vitamins and microelements, it is quite nutritious.
You can cook buckwheat with whole and split kernels. It goes well with vegetables and meat dishes.
You should not lean heavily on buckwheat - it is enough to eat up to 2 servings per day. Your diet should be complete and balanced. Be sure to eat raw vegetables and fruits, drink at least 2 liters of water a day. Eating should be a few hours before training.
Healthy fats will help you build muscle. They are found in salmon, salmon, leafy vegetables, nuts, avocados.
Eat vegetables and fruits - they are rich in fiber, nutrients.
Replace sugar with honey. Add it to tea, compote and energy drinks.
Make a training plan and strictly follow it - this will help you gain muscle mass faster.
Include fish oil in your diet - it is rich in nutrients and helps speed up metabolism.
Hello, dear fans of sports and a healthy lifestyle. In today's article, we will talk with you about proper nutrition and about food that contributes to the growth of your muscles, namely muscle growth, this is the main goal of 98% of gym visitors.
To begin with, I suggest you think a little about a very interesting observation and ask yourself the question, what do we want to look like? When I come to the gym, I see a lot of young guys there. They pull, squeeze, squat, but for some reason they look like my neighbor on the landing, who probably never lifted anything heavier than a TV remote control in his life. Athletes have a belly, fat sides, an erysipelas such that it does not fit through the door, and the biceps look like boiled sausage. To my question, why do they look so terrible, they answer that, they say, on the mass, drying for blues, we eat what we want and we don’t care, just to be huge. And where is here healthy lifestyle life, I asked. After all, an athlete, for that and an athlete, he should stand out from ordinary people with his forms, his drawing of the muscles on his arms and legs, he should not look like a typical visitor to a sausage shop.
So now I have a question for you, do you want to look like a piece of fat or do you want to have a toned body, with beautiful prominent muscles and 10 percent fat in your body. If your goal is to be beautiful, then continue reading the article, if not, then you can close this page.
Proteins, fats and carbohydrates
The basis of the correct nutrition for muscle growth should be included proteins in the first place. Whoever says about carbohydrates that the daily diet should consist of 50 or 60 percent of them, remember proteins are the basis of the basics. It is from proteins that your daily diet should consist.
This is how an athlete and a person leading a healthy lifestyle should look like.
But I'm not saying that carbohydrates should be eliminated. Carbohydrates are energy, without which we simply simply cannot do anything. But carbohydrates must be correct and in moderation. Ideally, carbohydrates, or "carbs" as athletes say, should be consumed in the morning and after training. What does proper carbs mean? Proper carbohydrates are slow carbohydrates that we get from all kinds of cereals, pasta, vegetables and fruits. We also do not forget about fast carbohydrates (these are white bread, sugar, sweets, potatoes), but we use them in small quantities and only after training.
Fats can be obtained from all kinds of oils and nuts. The amount of fat consumed should roughly equal the amount of carbohydrates consumed.
So, our diet should consist of 50% from proteins, on the 30% from carbohydrates and on 20% from fat. Try to use 1.5 - 2 grams of protein per kilogram of your weight. Carbohydrates 2 grams per kilogram. These are ideal numbers. If you weigh 80 kilograms, then you should eat 160 grams of protein and 160 grams of slow carbohydrates per day.
Food for muscle growth
So we got to the most interesting part of the article, from which you can understand what you still need to use in order for your muscles to grow and you not to swim in fat.
Let's look at the tables. They show foods from which you can get the required amount of proteins, fats and carbohydrates per day (this does not mean that you need to eat all these foods in a day)
| Squirrels | |||
|---|---|---|---|
Beef |
Tuna |
Turkey |
 Hen |
Eggs |
 A fish |
Cottage cheese |
| Carbohydrates | |||
|---|---|---|---|
Pasta |
Buckwheat |
Oatmeal |
Asparagus |
 Corn |
Apples |
 Zucchini |
Tomatoes |
*Eat any vegetables. Make salads out of them and season with olive oil
Also, do not forget about the supplements that everyone should take. You can read about them by clicking on the link. Basically, these are supplements from the store. sports nutrition Whether you use it or not is your choice. We highly recommend using vitamin and mineral complexes, fish oil and calcium in your diet, everything else is up to you.
Nutrition Principles for Your Muscle Growth
We will not write here the common truths that you need to eat 5-6 times a day, that you should consume more calories than you burn, hundreds of other sites have already done this for us, on which the same thing is written. We'll just add:
- try to eat most of the carbohydrates in the first half of the day and after training;
- eat most of the carbohydrates in the morning and after strength training;
- drink 3 - 4 liters of plain water;
- cook meat on the grill (you can buy the cheapest in Auchan) in the oven, or in a double boiler, give up fried;
- do not be afraid to eat egg yolks, most of the protein in the egg is in the yolks;
- before going to bed, eat 200 grams of cottage cheese.
***
Stick to the tips in this article, train properly and you will look young and fit. Best wishes.
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