You have come to the gym and want to gain lean muscle mass. Here are three basic nutritional guidelines to help you gain fat-free mass.
So, you’ve come to the gym and want to gain lean muscle mass. Today we’ll share with you three nutritional guidelines to help you achieve this goal.
The path to a perfect body is like a roller coaster, where mass gain endlessly alternates with “drying”. Athletes have to go through the same thing for years, because together with the muscles they gain fat, and on “drying” along with the fat they lose muscle. How to break the vicious circle and build lean, lean muscles? Read on.
Rule 1: protein is the head of everything
For muscle to grow, your diet should be mostly protein foods. In turn, gaining muscle mass will enable you to burn fat more efficiently. Consume 2–2.5 grams of protein per kilogram of body weight to provide the body with the building blocks to regenerate and build muscle after exercise.
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Lean meat, poultry, fish, eggs, whey protein, low fat milk, and cottage cheese are the best sources of protein.
Rule 2: healthy carbohydrates
Carbohydrates give you the energy for hard strength training and prevent your body from breaking down the proteins needed for muscle growth. In addition, they are involved in the secretion of certain hormones and the repair of muscle fibers. Thus, it is pointless to cut back on the amount of carbohydrates in the diet while gaining muscle mass. The main thing is to know what carbohydrates to eat and how much.
To get started, set the rate at 4 grams of carbohydrates per kilogram of body weight and stick to it for 4–6 weeks. Observe:
- If you start to gain weight and become leaner, then keep carbohydrates at this level.
- If the weight is gone, and during training there is no feeling of fullness and muscle clogging, increase the norm to 4.5–5 grams per kilogram of weight.
- If you notice that the abs began to disappear, then eat less carbohydrates – 2.5–3 grams per kilogram of weight.
It is important to adhere to the original rate for 4–6 weeks before correcting it. It takes time for the body to notice and respond to changes. Frequent fluctuations in the rate of carbohydrates distort the picture and make it difficult to compose a competent menu.
Healthy carbs are found in wild or brown rice, white potatoes, sweet potatoes, oatmeal (NOT instant), fruits and vegetables. Avoid processed and simple carbohydrates.
Rule 3: make friends with fats
Fats regulate testosterone production, keep metabolism in good shape, serve as an important source of energy and, paradoxically, help burn subcutaneous fat! Your daily diet should be 30–35% consist of healthy fats.
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Look for foods like eggs (yolks), avocados, unrefined olive oil, natural peanut butter, nuts, and oily fish.
What to do if your daily calorie intake is difficult
Athletes with a fast metabolism are familiar with the situation when they gorge themselves to capacity, but still fall short of their daily calorie intake. There is a solution: 5–6 meals a day with small amounts of high-calorie foods. Rice, potatoes, pasta, whole grains, fruits and vegetables will provide you with energy. Red meat, fish, poultry, and eggs will all serve as building blocks for muscles.
You will gain muscle mass slowly but surely, and a fast metabolism will keep the relief for a long time.
How not to get fat while gaining weight
Building lean muscle requires a healthy calorie surplus. How many calories to add to your daily allowance depends on the amount of energy you expend throughout the day, particularly in training.
If you train intensely, you will remain dry and with a surplus of 300–500 kilocalories. Try to start by increasing your daily intake by 300 kilocalories, and after 6–Evaluate the result for 8 weeks. Ideally, weigh yourself on a fitness scale: you will find out the exact ratio of fat and muscle mass in the body and will be able to make an objective decision. In a simplified way, track changes in your press.
What to eat right after weight training
After a grueling iron workout, your body needs nutrients to kick-start its recovery and growth processes. Without a serving of protein and carbohydrates, the body will break down the muscles you are trying to increase into energy.
Within 30 minutes after training, you should “refuel” 30–40 grams of whey protein and 40–80 grams of simple carbohydrates. And within an hour after this snack, a dense meal rich in proteins and complex carbohydrates should follow.
The last nuance: even doing everything right, you will gain a maximum of half a kilogram per week. Yes, I would like more, but at this speed you will be sure that it is dry muscles that are growing in you and your health does not suffer.