Power to the mass. Feeding program for weight gain

Often newcomers do not realize that nutrition is the key to success. Training, of course, is important, but they are in second place. What should be the right nutrition for the mass? We will now talk about this.

Fundamental rules

Now we will try to explain as much as possible clearly and concisely about the most important principles that should be adhered to in nutrition with regular bodybuilding. First of all, be aware of the fact that in training you are destroying your muscles, rather than swinging them. They grow during the recovery (most of all in a dream), demanding for this process a lot of energy. Where does this energy come from? Of course, from food. In order for your muscles to grow in volume, they must first be damaged (which we do in the hall), and then - to supply with a sufficient number of so-called building materials (proteins) and energy (carbohydrates).

It is easy to guess that for the growth of muscles you need a surplus of nutrients, and therefore it is important to get more calories than you burn in a day. Of course, the food should be right, because fast food here definitely will not help.

How many calories do I need to receive an athlete who is in the process of gaining muscle mass? The answer is simple: your weight is x 30 + 500. Here is such a simple formula. For example, if you weigh 70 kg, then you need to eat every day 70 x 30 + 500 = 2900 calories. More ate - more grown. Such a truth.

Body Types

Power to the mass can not be universal, because we are all different. As is known, there are 3 types of physique: ectomorph, mesomorph and endomorph. Mesomorph (medium type) is ideal for the scheme described above. Thin ectomorphs can safely throw 1000, and not 500 calories, since such a person has an extremely fast metabolism. As for the endomorph (it is characterized by a quick set of fat mass), then such an athlete needs to be more careful about the use of carbohydrates and fats (it is desirable to minimize their arrival by the evening), and also to reduce the surcharge from 500 to 200-300 calories. More details about the rations we will discuss further.

Proportions of nutrients

This is a rather painful topic. Look around: nowadays there are full of fat people who eat extremely much harmful food that is stored in fat. How to prevent this? First of all, stop using fast food and sweets (1-2 times a month you can, of course, however you know the measure), and also take into account that same proportion of nutrients. A healthy diet for muscle mass (its recruitment) should consist of the following:

• Proteins - 20-30%.
• Carbohydrates - 50-60%.
• Fats - 10-20%.

Next, we will take a closer look at each of the above components, and also specify the number of them that the mass collection program should contain.

Protein (protein)

Do not forget that protein is the most important building material for your muscles. Consider that the animal protein (or protein) is much better than the vegetable protein due to a better amino acid set. Important information: The amount of protein consumed should be 2 grams (maybe slightly more) per 1 kg of weight. Only in this case will increased growth of your musculature. Sports nutrition for weight gain will help to fill the missing amount of protein, if you are not able to use the proper amount of natural food.

Carbohydrates

We go further. Carbohydrates are the best source of energy. We think that you remember the most important principle in nutrition: you need to get more energy than it is spent within a day. Only the figure of 50-60% of carbohydrates in the diet should already talk about the importance of this nutrient. In principle, they should be 2 times more than protein, that is, 3.5-4 grams per 1 kg of body weight. It should be noted that with them is about the same story as with proteins (the presence of animal and vegetable), because carbohydrates are divided into simple (sweets) and complex (pasta, cereals). The first, in turn, cause a huge jump in insulin, because of what is extremely quickly absorbed by the body. This often leads to the accumulation of subcutaneous fat.

Now you understand why it is harmful to eat sweet (however, fruits are rich in vitamins and fiber, and therefore can not be neglected). Complex carbohydrates, on the contrary, are slowly assimilated (several hours), which allows you to gradually saturate the body with the necessary energy.

Fats

Food for weight (as well as for drying) must necessarily include fats. Their total absence may threaten you with health problems. As in previous cases, there are 2 types of this nutrient: saturated (fat, margarine, butter) and unsaturated (vegetable fats, fish) fatty acids. The first should not be more than a quarter of the total amount of fat in the diet. Try to eat more fish that is rich in omega-3, which normalizes metabolism and improves heart function.

When is it better to eat and in what quantities?

Fractional food is the key to success. If you break meals 5-6 times during the day, it will break the metabolism in the body, helping it absorb nutrients better and enhance fat burning processes. Such an approach will allow us to assimilate more protein, which the muscles need so much.

The diet for mass gain should clearly distribute all the food our body needs in equal parts. Remember the basic principle: carbohydrates always go along the descending line (that is, much in the morning and less in the evening), and protein (protein) - in a straight line (it should be used in equal portions throughout the day). This is the golden rule of bodybuilding. In particular, carbohydrate loading is important before and after strength training, since the body needs a huge amount of energy. So what should be the diet for mass gain? Below is an excellent example:

- 2 whole eggs and 3 egg whites + 100 grams of oatmeal (can be with nuts or raisins);

- 250 g paste (hard varieties) / cereals (rice, buckwheat) + 200 g steak / chicken breast + vegetables;

- 200 grams of rice + fish / lean meat + vegetables;

- 200 g of chicken breast with cheese;

- 200 g cottage cheese / casein cocktail.

This is the kind of mass gathering. In principle, such a diet will suit a lot of athletes. What do we get? In the morning, the body is loaded with a high-quality protein-carbohydrate mixture, which prevents catabolism and triggers anabolic reactions.

Training should ideally be between the second and third meals. In order to preserve muscle glycogen and insulin production while working in the hall, you can drink various carbohydrate drinks.

In the last two meals, carbohydrates are excluded. The main focus is on proteins.

Especially we want to focus on the fifth meal (at bedtime). Cottage cheese or a cocktail has casein (so-called slow protein), which allows to neutralize catabolism in the body during sleep, and also saturate your muscles with the necessary building material.

Here is a power program for mass gain. Do not forget also about water (non-carbonated), because even with a weak dehydration of the body in muscles, the recovery process is inhibited. The golden rule: 1 liter of water per 30 kg of body weight.

A set of mass for girls, whose food is generally the same as recommended for men, is somewhat more difficult. Firstly, the representatives of the fair sex are much lower level of testosterone in the blood. Secondly, they need to receive much less calories (1500 kcal per 50 kg of weight), and therefore much easier to break. All other principles are preserved.

Sports nutrition for weight gain

Many newcomers overestimate it. In principle, for those people who weigh 70-75 kg, there is practically no point in taking extra food. This is due to the fact that 140-160 grams of protein and 250-300 grams of carbohydrates can be easily consumed with natural food. Of course, with a gradual increase in the quality body weight (over 85 kg), many more nutrients will be needed. What sports nutrition is ideal for lean muscle mass? This is Whey protein. This protein supplement is ideal for reception after training, and also in the morning when the body is experiencing an energy deficit.

As a rule, modern manufacturers with a worldwide reputation (Optimum Nutrition, Dymatize, BSN) make high-quality products with a protein percentage up to 90%.

No less popular is the geyner. This carbohydrate-protein supplement allows you to fill energy losses after training (100% recovery is possible only after a full meal, 40-90 minutes after the gym).

Next on the list is creatine monohydrate. This substance will help increase the strength and overall level of muscle mass. BCAA will be an excellent choice for reception during and after strength training, as it will prevent catabolism in the body.

Sports nutrition will help you achieve your ultimate goal. But do not think that it will fully replace natural food. This is far from the case. Imagine a cake. So, cakes - this is the usual food, and the cream - it's sports supplements. That is, the basis should always be a standard meal, which necessarily will produce a set of muscle mass. Sports nutrition will only accelerate this process by 5-15%.

Anabolic steroid

Anabolic steroids are pharmacological drugs that mimic the effect of the male sex hormone testosterone. They allow to accelerate the synthesis of protein (protein) inside cells, which causes muscle hypertrophy (anabolic process). In addition, they significantly accelerate the recovery time, reduce the effect of catabolic hormones and accelerate metabolism. Of course, such properties make it possible to build up muscle mass very quickly. However, the use of such drugs entails side effects (liver problems, hormonal failure, testicular atrophy, masculinization, and others), and therefore, you should always be prepared for conscious harm to the body if you decide to embark on this path.

The nutrition program for mass gathering of absolutely all professional bodybuilders includes steroids, and therefore do not mock yourself with false illusions about a huge body without taking dope.

Fundamental rules

Summarizing all of the above, we will point out the most important principles in nutrition:

1. For qualitative growth, it is necessary to create a positive calorie balance.
2. Crush the food for 5-6 receptions.
3. For 1 kg of body weight should be 2-2.5 g of protein, 3.5-4 g of carbohydrates and 1 g of fat.
4. In priority, animal protein, complex carbohydrates and unsaturated fatty acids, as well as foods rich in Omega-3.
5. Do carbohydrate loading before and after exercise.
6. Carbohydrates should always go along the descending line, proteins - in a straight line.
7. Avoid simple carbohydrates and fast food.
8. You can add sports nutrition to your diet, but do not overdo it, give due to natural products.
9. Drink plenty of water.
10. Anabolic steroids will speed up your diet a lot of times, but carefully weigh the pros and cons before you start taking them.

Conclusion

Collecting muscle mass is not as difficult as it seems at first glance. I ate more - I became more. If you do not grow in mass, increase the amount of food consumed (especially carbohydrates and protein). If you start to swim with fat, reduce calorie. Everything is very simple. Above we have described all the subtleties that a program for mass gathering should have. Good luck in achieving your goals!