Building muscle mass: how to eat right?

Unfortunately, not many people are aware that 70% of success in sports is a balanced diet. You can live in the gym without getting off the machines, but at the same time not only not gain, but also lose muscle mass.

Grueling workouts force the body to intensively engage in self-healing. If he does not receive enough “material” for this, then he turns to existing reserves: muscles and fat deposits. Therefore, first of all, you need to get the right idea about nutrition.

Basic recommendations

To steadily gain muscle mass, it is enough to know the key points:

1. Eat protein daily with your main food at the rate of 2 g per 1 kg. masses. If the weight reaches 90 kg, then the body should receive 180 g of protein per day.

To do this, you need to include appropriate foods in your diet: fish, beef, turkey, chicken, seafood. Moreover, the fish can be fatty, but the meat should be selected “drier”.

It will not be superfluous to eat eggs, however, you need to remember that no more than 2 yolks are allowed per day. The protein itself contains almost all the amino acids that the body needs to build muscle mass. And, remarkably, it has excellent digestibility, sending beneficial microelements directly into the cells.

Dairy products are also rich in protein, however, preference should be given to a fat content of 0.5% to avoid gaining fat mass. It would be a good idea to add vegetable proteins to your diet - legumes or nuts. And it’s better to forget about products such as sausages, store-bought dumplings, cutlets and sausages.

2. It is important to count the required number of calories per day. To do this, you need to multiply the weight by 35 and add 500. That is, for a person weighing 90 kg. the norm will be 90 * 35 + 500 = 3650 Kcal.

3. The basis of a balanced diet is the principle of fractionation. There should be at least 4 meals, and ideally 5. You need to eat every four hours, the last meal at least three hours before bedtime. It is more convenient to divide calories into the number of meals.

It is also important to remember to drink enough water. Even one liter of water drunk per day will speed up your metabolism, preventing excess fat from being deposited.

4. Don't be afraid of fats. However, one must distinguish between useful and harmful. All vegetable fats and Omega-3 should be present in the menu. With their help, the production of testosterone is enhanced, which promotes accelerated muscle growth. In addition, high testosterone levels strengthen bone tissue and increase libido.

You can also increase testosterone levels in the body with the help of anabolic drugs. However, before taking the course, it is important to pass all the necessary tests and consult with specialists.

5. If it is not possible to eat fractionally and at the same time nutritiously or eat porridge, rice, dairy products, you should pay attention to protein and carbohydrate cocktails. Protein and gainer will be an excellent alternative to eating if you don’t have enough time for lunch.

6. Eating before visiting the gym is important: foods should be rich in proteins, but also contain fats and carbohydrates. Post-workout nutrition should also not be overlooked. A sufficient amount of protein will give an excellent boost to muscle growth. It is better to keep fats to a minimum during this meal.