Nutrition for a set of muscle mass: menu. Nutrition for muscle growth

Everyone dreams of having a beautiful and inflated body. Everyone is attracted by muscle bumps that stick out from under the T-shirt. To have a beautiful body, people start to diet or exercise. But starvation and the rise of "iron" will lead to nothing. Nutrition for a set of muscle mass menu is as important as, for example, exercises with a barbell. Sometimes athletes do not attach special importance to this moment, after which they are disappointed in their results. Only by correctly selecting the menu for a set of muscle mass, you can achieve success in bodybuilding.

50% success - good nutrition

Select a menu for building muscle mass is only when the plans are to pumping. If a person goes to the gym only in order to just keep himself in good shape and feel the muscle tone, he does not need special food. The main key to an active set of muscle mass is adherence to a special diet.

Why without food can not do without

The answer is not needed long: when there is a big load on the muscles, a huge amount of energy is wasted. Therefore, the same amount of nutrients must be supplied to the body to restore it . The next question is: "If you eat badly, where is the energy found?". Yes, nowhere! Food for muscle mass (menu) is primarily aimed at restoring the energy spent during training and providing the body with new "bricks" - proteins.

Proteins are the building material for our body

A person can not normally grow and develop without a sufficient number of proteins. These substances are part of the blood, muscles, organs and much more in the body. Also from the protein are all the enzymes that regulate the body. That is why it is so important to get enough protein food. Its use gives construction materials to the muscles, which are so important in the collection of the mass.

One more thing: in order to build something, you need to spend some amount of energy. This is why you should not ignore foods high in carbohydrates. These substances are a fast source of energy, which is necessary for the formation of muscles. As a result, it turns out that proteins serve as "bricks" for constructing beautiful and relief bumps, and carbohydrates are collected together.

The secret of correct and rapid muscle growth

The secret of the menu for increasing muscle mass is simple: you need to eat more kilocalories than you can spend. Only this way, and not otherwise, you can, in simple words, pour yourself. Nutrition should be given great attention. So, in the case of nutritional errors, all the extra calories will immediately go to fat, not where the athletes should go. If you take everything as food, it will come out, as it is written above. Proper nutrition for the muscle mass should not contain a large amount of fat.

The best way for muscle building is sports nutrition. The reviews say that its main advantage is the absence of harmful fats and sugars, which is a good start in the process of gaining muscle mass.

The daily routine is the key to success

Nutrition for muscle mass (menu see below) requires a precise daily routine so that the body can get used to eating at certain times. Below is the most balanced meal schedule for beginning bodybuilders.

08:00 - Ascent. You can do gymnastic exercises or go for a morning run. This procedure will help the body and muscles to wake up and lead them into tonus.

08:30 - Breakfast. The first meal is very important. In no case can it be ignored. The future bodybuilder necessarily needs a hearty breakfast.

11:00 - Lunch. Snacks are just as important as basic meals. It is at this stage that a person is stored up with energy for the whole day, which is then quickly consumed.

14:00 - Lunch. Also an important item in the meal schedule. It is after lunch that all the most important elements for building muscle mass come into the body.

16:00 - Snack before exercise. This meal should not be dense, since it is not very useful to exercise on a heavy stomach.

18:30 - Light snack.

19:00 - Dinner. For dinner, do not eat a lot of heavy food.

21:00 - Snack before bedtime.

Such a simple diet will allow you to gain muscle mass in a short time.

How many times a day does it take to eat

To begin with, this athlete does not fit the usual three meals a day for ordinary people. There is too much time between breakfast, lunch and dinner. For a large pile of muscles will need regular replenishment. That's why intermediate snacks are so important. It is better to eat a little, but more often.

When an athlete feels hungry, this is the first sign of an energy hunger strike that will not lead to good. If the level of strength falls, the hormone cortisol is produced. Its purpose is to transform accumulated reserves into energy. And she will first get into the muscles. That is, during the famine due to the action of the hormone, there is a burning of muscle mass. All that was given so hard in the gyms, will disappear. Therefore, an athlete gaining muscle mass, it is so important to remember the schedule of food intake and the role of nutrition for the further pumping of the body.

Breakfast of a real bodybuilder

Breakfast is perhaps the most important of all meals. It is at this stage that the body needs fresh forces for a further working day. The first meal of pitching should consist of simple and complex carbohydrates, as well as proteins. To effectively collect muscle mass, the body will need more complex carbohydrates (a ratio of about 30% to 70%).

According to the ideal scheme, breakfast should look something like this:

1. After lifting immediately eat some quick carbohydrates. The best and most useful option is a glass of fresh juice. He is not? A cup of tea and bread and butter will also fit.

2. If you are too lazy to do morning exercises, then you can start preparing the main breakfast. At the second stage, proteins are taken - fried eggs and bread.

3. It is not enough to take complex carbohydrates. There is better a little, because there will be a snack in front.

Fast carbohydrates

In the breakfast must necessarily be present fast carbohydrates. These substances are rapidly absorbed into the blood (the process begins in the mouth) and sharply increases the level of sugar. Such food will help to quickly get out of sleep and awaken the body. Fast carbohydrates are found in bakery products, chocolate, ice cream, juice, fruit, jam and honey.

Complex carbohydrates

Complex carbohydrates should be present in the bodybuilder's breakfast for long-term maintenance of the same level of sugar in the blood. In order not to feel hunger for several hours, you should eat porridge for breakfast. Oatmeal is best, which is very useful for the stomach and intestines.

Proteins

The following products are famous for the large amount of protein: fish, meat, eggs, milk and cottage cheese. The best option would be chicken eggs. This product contains a large amount of protein - the main building material of the human body. They can be in any form (omelet, scrambled eggs or simply boiled soft-boiled).

Protein

How many were the explanations: "Protein - a panacea for bodybuilders, muscles grow like leaps and bounds." All these headlines just became a good advertising move. But what is protein? It's just protein. Protein is only part of the complex for building muscle mass, which involves debilitating exercise, day regimen, healthy sleep and nutrition. Proteins for the mass are useless without the above factors.

How to take protein

Also, this protein should be taken by the method. If you eat a single dose a day's dose of protein, then the good does not come out of it. It should be taken during the day in moderation. Protein is included in sports nutrition. Reviews are advised to take 1 kg of weight to take up to 2 grams of this substance.

In the morning, in order to quickly get rid of the hormone that destroys the muscle, you need to take a dose of fast whey protein, which will deliver the right amount of protein in the body.

If work or study does not allow you to eat 5-6 times a day, then the intake of the same fast protein will be required for muscle mass.

Do not forget about his admission before and after training, since it is at this time that the body needs additional strength.

The complex reception of protein with different levels of assimilation will constantly maintain the content of all the necessary substances in the blood, which will certainly lead to a set of muscle mass.

A word about water

Often, when talking about training and sports nutrition, thoughts pop up protein, meat and so on. In fact, no organism can function normally without water. Taking protein, carbohydrates does not pump up muscles if water is not enough. Latent dehydration is one of the main causes of long muscle growth. On the day of the bodybuilder is required to take about 3.5 liters of water, since a large amount of fluid goes away during training, and the normal functioning of the body is sometimes not enough.

How to find out if there is hidden dehydration in the body

The method is very simple: you have to drink three cups of water in a row, if after such a quantity of water a person does not go to the toilet for an hour and a half, then this is a clear sign of hidden dehydration.

Nutrition for levying muscle mass (the menu should be made taking into account the above recommendations) is very important. Only with proper nutrition the bodybuilder can achieve success in his work.