If you have been going to the gym for a long time, then you probably already realize that training alone is unlikely to help you gain muscle mass. Muscles need proper nutrition to increase their volume. Based on the well-known statement that protein is the main building material for muscle cells, many people buy protein shakes and sports nutrition.
However, this method of gaining weight has several disadvantages. Firstly, with the cessation of its use, the volume of muscle mass begins to decline sharply. Secondly, such products have many side effects that adversely affect health.
But proper nutrition is devoid of all these shortcomings. Moreover, it allows not only to form a healthy habit of eating on time and in a balanced way but also to gain the desired weight. At the same time, there are no health risks (except for individual cases in the presence of certain contraindications). A set of muscle mass will occur, although more slowly than with the use of protein; the result will be recovered.
If you are “on the mass,” then you should understand that your body, first of all, needs protein, or rather, more products containing it. To understand exactly how much protein your body needs specifically, you need to consider the level of your physical activity, your weight, and your complexion.
Usually, the required amount of protein is calculated based on ideal body weight. The ideal weight can be determined by conducting a special study – bioimpedancemetry or by the Brock formula. The formula has differences depending on height and build and is as follows:
- With growth up to 155 cm, ideal weight \u003d (Height – 95) * Coefficient;
- With a height of 155-175 cm, ideal weight \u003d (Height – 100) * Coefficient;
- With a height of more than 175 cm, ideal weight \u003d (Height – 110) * Coefficient,
where the body factor is:
0.9 cm if your wrist circumference is less than 15 cm;
- 1 – if this indicator is 15-17 cm;
- 1.1 cm – more than 17 cm.
When compiling a diet, you also need to consider the type of your physique and its metabolic rate. These factors can significantly impact the rate of mass gain and the effectiveness of training.
The need for protein is at most 2.5 g per 1 kilogram of ideal body weight. It is not worth increasing the “dose” since the abuse of protein products, even as part of proper nutrition, can lead to kidney problems.
It is also worth considering that more than half of the proteins from the daily norm should be of animal origin, as they have the greatest value due to the content of the full set of amino acids.
Such protein is found in meat, fish, cottage cheese, eggs, poultry, and seafood dishes. Vegetable protein is not so useful for muscle growth, but it is also necessary for the body. It is found in legumes (especially chickpeas), soybeans, and some types of cereals.
Protein should be included in every main meal. It is not forbidden to include foods containing a large amount of protein in snacks, but not in such a large amount.
The main thing is that you do not feel hungry, which means that your body lacks energy and can use muscle tissue as its source. As a result, you not only do not build muscle mass but also risk losing it, gaining adipose tissue in return.
To prevent this from happening, it is necessary to increase the protein content and the total caloric content of the diet. We already talked about how to calculate the average calorie content your body needs for normal functioning, as well as to achieve the desired result, in our article “Proper nutrition and sports.”
To gain muscle mass, consuming an amount of protein that is 10 – 35% of the daily calorie content is recommended.
Calorie content depends on the content of carbohydrates in the diet, as they are the main sources of energy. They are wasted primarily during hard training when muscle growth turkesterone uk is only possible. Carbohydrates replenish both muscle glycogen (energy storage) and blood sugar levels. Remember that carbohydrates should be slow; that is, the body’s release of energy from them should be slow.
The fat content also affects the calorie content. They should not be excluded from the diet in any case, as they allow you to increase metabolism and regulate the release of hormones (testosterone, for example), which also, in turn, affect muscle growth. Fats allow our body to obtain fat-soluble vitamins such as A, D, E, and K. In addition, fats are a source of energy for intense workouts. However, keep in mind that fats must be exceptionally healthy.
The balance of all three basic elements of proper nutrition (proteins, fats, and carbohydrates) is the basis of weight gain and any healthy and proper nutrition in general.
It is very important to observe the diet, especially on training days. Eating should be 1.5-2 hours before the start of the workout. You can make a snack from fast carbohydrates immediately after it or even in the process – if you suddenly feel a sharp lack of strength. In no case should you limit yourself to eating after a workout – this can lead to a loss of not only weight but also overall tone.
The main rule for gaining muscle mass is to consume more calories than you burn.
To follow a complete menu for gaining muscle mass, you need to spend a lot of time: first, you need to make a diet, then a list of products, find and select them in a store, then cook.
Unfortunately, with the current rhythm of life, only some have enough time to fully care for proper nutrition. Therefore, we invite you to use our services. All you need to do is choose the right nutrition program; we care for the rest! To gain mass, we recommend trying our SPORT program with a maximum calorie content of 2500.