Appetizing shapes and a strong body look very attractive, so girls with undeveloped muscles should pay attention to a diet to gain weight. The formula for success is simple: you will have to increase the caloric content of your diet.
They just increase calorie content not through confectionery and fatty foods. The building material for lean muscle mass is protein. To calculate the required number of calories, you should multiply your body weight in kilograms by 30. Add 500 to the result. Based on your body mass index, you can calculate your caloric intake .
The final figure is divided into 6 meals. With such a nutrition system, you can get an increase in muscle mass. With fractional meals, metabolism accelerates, which means that fat burning accelerates. Experts will talk about the rules for increasing muscle mass in this video.
Who needs weight gain diets?
The weight gain diet will be for girls with an asthenic physique. You can determine the type by measuring the circumference of your wrist. If the girth is less than 16 centimeters, then you are a typical representative of asthenics.
The characteristic features of this type of figure are:
- narrow shoulders and chest;
- long thin limbs;
- thinness;
- weak muscles.
If normosthenics and hypersthenics dream of getting rid of excess weight, then asthenics find it quite difficult to gain weight. Being tall, representatives of this body type have fragile bones and do not tolerate cold well. To normalize metabolism , the following ratio for BJU is recommended: 30% proteins, 20% fats, 50% carbohydrates.
Diet principles for muscle mass
A muscle building diet for girls is based on how much energy you expend daily. To increase body weight, nutritionists advise increasing the calorie content of your diet by 300 kC more than you spend daily. Basic principles of nutrition:
- A weight gain diet for girls does not exclude fatty acids.
- Freshly squeezed juices and sweets are minimized.
- To avoid complicating the absorption of protein, fruits and vegetables are eaten separately.
- Food is cooked by steaming or in the oven.
- Avoid foods containing dyes, preservatives, and flavorings.
Please note: you must eat ¾ of the daily menu before 16:00!
A special diet for girls who dream of gaining weight includes nuts, legumes, and eggs. In addition, cereals, fish, cottage cheese, meat and milk are required. It is better to eat seasonal vegetables and fruits to avoid slagging of the body.
Eating junk food, like fast food, will lead to the appearance of subcutaneous fat. The orange peel on the thighs and buttocks of slender women is especially noticeable.
Menu for a week for girls to increase muscles
The diet for girls , the menu of which is proposed, is designed for a week : every day it includes new types of products so that the nutrition is balanced.
Day#1
Have breakfast with boiled rice with chicken breast , drink apple juice. Snacks after breakfast and before dinner can consist of yogurt, a piece of fruit, or a handful of nuts. For lunch - boiled chicken legs, stewed beans, fresh tomato. For dinner - steamed fish, salad .
The last meal is no later than 3 hours before bedtime!
Stewed beans with vegetables
Ingredients required for preparation:
- red beans – 500g;
- tomato – 3 pcs;
- bell pepper - 2 pcs;
- carrots – 2 pcs;
- apple;
- water;
- salt, seasonings, sunflower oil.
In this video you will learn how to cook delicious beans with vegetables . A step-by-step recipe will help you quickly cope with cooking and enjoy the taste of a healthy dish.
Soak the beans in water in the evening, and in the morning, drain the liquid and rinse the beans.
the beans until half cooked: if you choose the red variety, it will take about 30 minutes.
Chop carrots, peppers, apples and tomatoes. Drain the bean broth and add fresh boiled water to the pan. Add fruit and vegetable slices and seasonings. After adding vegetable oil, mix the contents thoroughly and simmer for about 15 minutes over low heat . The dish is served hot.
If a diet for girls for weight loss, on the contrary, excludes high-calorie foods, then muscle growth requires good nutrition.
Day#2
For breakfast, eat 2 scrambled eggs, oatmeal with milk, and drink juice. For lunch, treat yourself to corn porridge and boiled fish, and eat a salad. For snacks, choose your favorite fruit or eat a portion of cottage cheese with sour cream. Finish the day with turkey meat and chopped vegetables.
Turkey in a slow cooker
The meat will turn out tender and appetizing if you cook it in a slow cooker.
The following components will be required:
- turkey thigh – 800-1000g;
- garlic – 3 cloves;
- mustard-2 tsp;
- sour cream-3 tbsp. l;
- sunflower oil-0.5 tbsp. l;
- salt, spices.
Grind salt, pepper and spices in a mortar, and grate the garlic there. Add mustard and sour cream. Mix all the ingredients thoroughly and rub the thigh, working through the entire carcass. Place the meat in the refrigerator to marinate for a couple of hours.
Grease the multicooker bowl with oil, spreading it over the entire surface. Baking mode – 20 minutes . For even frying, turn the carcass over after 10 minutes. Add liquid and set to simmer for 40 minutes .
To make cooking simple and competent, use the step-by-step video recipe. Day No. 3
A balanced diet for gaining fat mass for girls should include a variety of dishes. Start your day by eating chicken pasta and drinking a glass of juice.
Curd are ideal as a second breakfast or snack . Have beef chops with buckwheat for lunch, and eat a tomato and cucumber salad. For dinner, prepare a vegetable salad and cottage cheese casserole.
Cheese casserole
The diet for drying girls should include such a healthy product as cottage cheese . Therefore, you will have the opportunity to enjoy a tender and aromatic casserole prepared at home.
For the recipe you will need:
- eggs - 4 pcs;
- cottage cheese-1kg;
- semolina-4 tbsp. l;
- sour cream-10g;
- sugar-4 tbsp;
- butter;
- salt, vanillin.
cottage cheese with eggs in a glass container, add sugar, vanillin, salt. Add semolina and sour cream to the mixture, mixing the ingredients well. Cover the prepared casserole dish with parchment paper and grease it with oil.
Spread the curd mixture and brush with beaten egg for a golden brown crust. Bake for 40 minutes at a temperature of +180 degrees. When serving, pour over sour cream. Video of preparation for creating a delicious masterpiece with your own hands.
Recommended daily intake of proteins, fats and carbohydrates
Special diet for girls , the menu of which is proposed above, is based on simple and affordable products . If you want to more accurately calculate the number of calories per 1 kg of your weight, use the following diagram.
- First breakfast – oatmeal 40g, orange.
- Second breakfast – chicken fillet – 110g, buckwheat – 40g.
- Lunch - 2 boiled eggs, 2 whites, rice - 35 g, vegetables.
- Afternoon snack - low-fat fish - 150g, buckwheat - 40g, vegetables.
- Dinner first - chicken fillet - 110g, vegetables.
- Dinner two - low-fat cottage cheese - 140g.
The calorie content of a protein diet is 1600 kC. You will get 140g of carbohydrates, 30g of fat and 130g of protein. This diet is ideal for girls 15 years old: the diet is designed for an initial weight of 45 kg. If a week of eating according to this principle does not bring results, then you should increase the amount of carbohydrates from 150 to 200 grams every day.
Exercising while dieting
Is a diet necessary for girls working out in the gym? Necessarily! You can’t rely only on proper nutrition or physical activity. Only with the right combination can you get the result . The main principles of the training are:
- the use of multi-joint exercises for various muscle groups;
- using basic techniques with free weights;
- increasing loads as muscle mass increases.
Basic exercises include deadlifts, squats, lunges, and chest presses. Deadlifting is excluded only in case of hemorrhoids or back injuries.
During squats, the muscles of the legs, abs, back, legs and arms are used, so it must be included in the training complex. Squats are prohibited if you have knee or back injuries.
Lunges allow you to work your hips and buttocks, perfectly shaping your muscles. You can perform the exercise with a barbell or dumbbells, or without any load.
The training plan is changed every month and a half , otherwise there will be no progress. The next approach is to increase the load. The most intensive approach will be the first, the most gentle - the last. One hour of training is enough to feel the muscle load. Rest is required for 48 hours after a fruitful activity.
Taking creatine
We'll finish by talking about the dietary supplement creatine, which is often taken during strength training.
While there is plenty of research on creatine, as you might expect, research in women is virtually non-existent. What little information we have available proves that creatine can help women build muscle, too.
In the latest women's study, researchers examined the effects of creatine supplementation on muscle strength and body composition with strength training. Nineteen sedentary women were divided into two groups: 10 took 20 grams of creatine daily and 9 took a placebo for five days, then tapered to 5 grams over 10 weeks.
The researchers found that after ten weeks, the group taking creatine performed 20 to 25 percent better in lower body exercises than the placebo group. More interestingly, they noted that muscle and lean tissue increased significantly in the creatine group. Overall, all of the sedentary women were able to increase their strength and improve their body composition through strength training with the help of supplements. Therefore, creatine is a great addition to your diet if you are looking to increase your strength and gain mass.
Tips from a nutritionist: diet for girls to gain weight
Most diets for girls working out in the gym to lose weight are based on reducing calories. In addition, you should reduce your diet to start the fat burning process. On the contrary, a diet for girls 14 years old with an asthenic physique should include a lot of complex carbohydrates and protein to gain weight. The nutritional rules are simple and understandable for everyone:
- Consume more calories than you expend.
- Maintain the balance of BZHU.
- Eat foods with fiber, minerals and vitamins.
- Eat often, but in small portions.
- Drink enough water.
If you eat poorly, you will not have the strength to exercise, and your muscles will be deprived of the resources to grow. Do not fanatically increase the excess calories: choose a high-quality and slow path to weight gain.
The proportions for BJU girls are: 2g protein/1 kg weight, 0.7g fat/1kg weight and 3.5g carbohydrates/1kg weight. If there is no result, the initial numbers are increased due to carbohydrates. As a result, the waist will not gain fat, and the mass will increase due to muscles.
When excess fat appears, the daily protein intake is increased to 3g/1 kg of weight, since excess carbohydrate in women is more quickly deposited on the sides and thighs. Protein is not increased in case of kidney diseases, as this is dangerous to health.
Small meals will not allow excess fat to be deposited, as it will not stretch the stomach. In addition, it is easier for the body to process a miniature portion than a bowl of food. Without enough fluid, your metabolism will not be balanced. 3-3.5 liters of water every day is the norm. Also drink green tea, which speeds up fat burning.
How much protein should you consume?
Decades of research have been conducted to calculate the right amount of protein to build muscle. Historically, most such studies have focused on men. What little research exists on differences between men and women suggests that men have a greater need for protein than women because they use more amino acids.
Because verified information about women is difficult to find, you can follow this guide exactly or modify it to suit your own needs.
As for the daily intake for girls, the main recommendations agree on 1.2-1.8 grams per kilogram of your weight daily and, judging by research, this amount is suitable for both men and women. Some people feel that consuming even more protein improves performance, but scientists have concluded that the maximum effective dosage per kg is up to 2 grams. Here are the main benefits of a high protein diet:
- Protein is more thermogenic than fats and carbohydrates, so the body will spend more energy processing it.
- It's highly filling, which helps control appetite, and protein is less likely to be stored as fat in the human body than carbohydrates and fats, even if your caloric intake is adequate.
- Protein is an energy resource that is not as important as carbohydrates and fats, but if carbohydrates and fats are poorly absorbed by the body, the body can use protein as energy.
- May prevent blood sugar spikes because it is converted into glucose much more slowly than carbohydrates.
Research suggests that the amount of muscle protein synthesized depends on the amount of protein eaten per meal - a theory known as the "muscle filling effect." Scientists have found that 20-30 grams per meal is the maximum the body can use to stimulate protein synthesis. In any case, as noted by Philips et al, 2015, these studies were conducted on people doing lower body exercises, so this theory may not apply to people doing upper body or cross-training exercises. In other words: the research is not perfect and the advice is not universal for every person, so this “limit” may not apply.
Research by Phillips et al also showed that the peak synthesis in men training whole body muscles occurred at a dosage of 0.25 grams of protein per kilogram of body weight per meal (so for the average man weighing 87 kg, this dose would be 22 grams proteins). For a woman weighing 64 kg, this is 35 grams of quality protein per meal.
Because protein synthesis slows down markedly as food is digested (3-4 hours), a smart solution is to divide your daily intake into meals to keep synthesis levels high at all times.
If you are a vegetarian, choose a protein supplement from plant sources such as pea, rice, hemp, or combine plant foods to get the full complement of amino acids from your diet.
The essential amino acid lysine, one of the BCAA amino acids found in large doses in animal protein, is considered very important in the muscle building process. Other BCAAs - valine and isoleucine - do not have the same effect. Lysine positively balances processes in the muscles, reducing muscle breakdown time and stimulating the synthesis process. The effect is similar to the effects of exercise. But the effect of lysine on the synthesis process is very short, and for a stronger effect on the synthesis process, other essential amino acids of this type will be required. We can say that lysine is the main stimulator of protein synthesis, other amino acids are its assistants. To obtain the effect of lysine, the concept of lysine strength (“lysine trigger”) was explored. Research has shown that a two-gram dose of lysine (which can be found in about 20 grams of whey) is enough to achieve benefits, but it will still depend on your body type. Getting 20-30 grams of whey protein immediately after exercise is one of the best ways to get the 2 grams of lysine you need. You can also get them from ~170 grams of chicken, turkey, lean beef, steak, salmon, white fish, tuna, which typically contain 2.5 – 2.9 grams of lysine. Other protein powders, like pea protein or hemp protein, can also be a good source of lysine. You can also take a dietary supplement that contains at least two grams of lysine and this can be taken after exercise.
General recommendations:
- Your daily protein value should be at least 117 g for a 64 kg person. women.
- Each meal should contain 25 grams of protein.
- Choose protein foods rich in lysine, getting two grams of lysine regularly, especially after strength training.
Contraindications for weight gain diet for girls
To strengthen the muscle corset without anabolic steroids, it is necessary to adjust the nutrition and training system. The method of stimulating muscle growth described above has no special contraindications. However, diet and exercise are contraindicated if:
- you are pregnant or breastfeeding;
- you have diseases of the cardiovascular system, musculoskeletal system;
- in the presence of injuries and after operations.
If you haven't found any reason to put off working on ripped muscles, then start today!
Is time important?
Our bodies stimulate muscle growth in response to strength training for 48 hours, but muscle breakdown also lasts 24 hours. After training, you have a two-day window when the body builds muscles at optimal strength, and one day when the muscle distribution is most active. Exercising with additional weights helps muscles use amino acids and promotes muscle growth, but this process can only be overcome by protein breakdown with a good nutritional system. Therefore, the first 24 hours after training are the most important.
If your goal is to build muscle, take a protein shake after exercise. Some studies suggest that consuming a pre-workout shake may even impair the muscle protein synthesis that typically occurs after a workout. Therefore, it would be more correct to plan your meals an hour before and an hour after a full workout, but taking protein immediately before, during, or immediately after exercise is unnecessary and optional.
Schoenfeld et al conducted a meta-analysis examining the effect of varying timing of protein intake in relation to exercise. In this analysis, they found that the dose itself is much more important than the timing of it, but post-workout timing is still better for fluid intake, muscle glycogen stimulation, and muscle recovery.
Overall, contrary to some very popular advice you may have heard in the past, there is likely no “anabolic window” during which you achieve maximum synthesis. Much more important is your daily nutrition, the intake of amino acids and carbohydrates before or after your workout.
List of permitted and prohibited products
Let's start with forbidden positions that do not provide any benefit to the body. On the contrary, frequent consumption of products containing parabens, dyes, and synthetic additives can cause allergies, sludge buildup and many other diseases. Your “enemies” on the table:
- Pastries, white bread, fast food;
- Smoked meats, preserves, sauces;
- Carbonated drinks;
- Chips, crackers;
- Juices in bags, sweets.
Pumping muscles under a layer of fat will lead to an increase in volume, but excess deposits will definitely not decorate the figure.
Lean chicken and beef will help provide the body with energy for life . These types of meat are easily digestible and contain phosphorus, sodium, and iron . Casein is a protein found in cottage cheese that is needed for muscle growth. Without chicken eggs, the body will not receive amino acids and vitamin D. Lean fish contains omega-3 fatty acids , which will protect against fat loss.
The best source of carbohydrates is oatmeal, which contains a lot of fiber. Whole grains help burn fat. Sources of fiber include fruits and vegetables. Without antioxidants, immunity will be reduced and metabolism will be impaired. The right fats that are not harmful to slimness are olive oil, nuts and avocados in reasonable quantities.
After a workout, the body needs protein to stimulate muscle growth! Immediately after class, eat cottage cheese, meat or drink whey.
High loads lead to rupture of muscle fibers, so proper nutrition is required to restore damaged joints. Since carbohydrates take a long time to be digested, the best time to consume them is in the morning. Don't forget about walks in the fresh air and healthy sleep!
Proper nutrition is energy
Energy comes in the form of macronutrients, which have the following distribution in the diet:
- squirrels 20-40%;
- fats 10-20%;
- carbohydrates 40-60%.
But it's not that simple. Each meal should be divided into useful blocks:
- Cereals and whole grains are a block of complex carbohydrates, important sources of energy: whole grain oatmeal, buckwheat, barley.
- Protein is important for the construction of new cells and is consumed from lean meat and poultry, eggs, cottage cheese and low-fat cheese, milk and kefir.
- Vegetables with fiber are complex carbohydrates that improve intestinal function and contain vitamins and minerals: cabbage, cucumbers, tomatoes, greens, green beans and asparagus.
- Healthy fats: flax seeds, nuts, flaxseed, olive oil for salads.
Products are considered not only in terms of calorie content, but also by glycemic index . For example, the same banana provides only 91 kcal, 21 g of carbohydrates and a GI of 60, that is, it is absorbed quite quickly, like a watermelon or melon. But berries with a calorie content of 25 to 45 kcal have a GI of up to 30, that is, they better satisfy hunger, filling the stomach with fiber.
Similarly, you can consider instant rolled oats with a GI of 90 and raw oatmeal with a GI of about 50. Naturally, we choose in favor of a low index.
