Nutrition before and after workouts. Protein-carbohydrate “window”

If a person who comes to the gym has a clear goal - to build muscle mass, a well-designed training program is not enough. It is necessary to approach the construction of the diet correctly. The menu should be dominated by protein foods, since protein is the main element necessary for building muscle.

Nutrition for Muscle Growth: Basic Principles

The energy expended by a person, replenished by eating food, is directly proportional to physical activity. Strength training requires several times more energy than normal human activity. And if you reduce your diet, the body will begin to experience a lack of nutrients. This will negatively affect both your well-being and the results of your classes.

Following a diet to increase muscle mass does not mean starving, but, on the contrary, consuming more calories than energy expended. This fact should not be taken as the only condition for such nutrition. A diet that promotes muscle gain should be balanced and built on six basic principles:

Fractional meals

You need to eat a lot, but in small portions throughout the day. This promotes the rapid absorption of food for energy, rather than for the accumulation of fat deposits. By eating fractionally, an athlete gains muscle mass rather than fat mass.

High calorie food

Each serving of food you eat should contain a lot of calories. The lower the energy value of food, the more often you will have to eat. About 70% of the daily diet, compiled by the nutrition program, must be made up of high-calorie foods.

Slow fats and carbohydrates

You need to exclude fast carbohydrates and fats from the menu - sweet fruits, confectionery and flour products. They require a long time to digest, which leads to the build-up of fat rather than energy. The body does not have time to spend most of the nutrients extracted from fast carbohydrates and fats to renew the expended energy, but sends it to “storage,” that is, to a fat depot.

Sufficient amount of water

A diet for gaining muscles speeds up metabolism and puts the body into a stressful situation, which can be avoided by following a drinking regime. You need to drink at least three liters of water per day. Failure to comply with this point can lead to dehydration, expressed by deterioration of well-being and stopping the growth of muscle mass.

Diet

Portions eaten before 16.00 should make up the majority of the daily diet. At a later time in the diet, foods with fast carbohydrates and fats should be avoided.

Sports diet

Involves mandatory intensive training. Otherwise, all the calories you consume will turn into fat and not into lean muscle mass. On training days, you need to eat 2 hours before and after training. Accelerating the process of muscle growth is facilitated by additional intake of sports supplements.

Gain muscle mass on a budget.

Types of diets for mass gain

Depending on which foods a person prefers, diet options for weight gain will vary. There are three types: protein, carbohydrate and protein-carbohydrate. This also includes the energy and vegetarian diets.

Strict protein diet

Professional athletes adhere to a strict protein diet before upcoming competitions. It is aimed not only at gaining weight, but also at burning fat.

This diet involves a complete rejection of fatty foods and carbohydrates, but with the consumption of foods rich in protein. If a person’s priority is not cutting, but rather gaining weight, then such a diet will not suit him.

Protein-carbohydrate diet

A protein-carbohydrate diet is better suited for building muscle mass than others. The menu is designed in such a way that the body draws the energy it needs from carbohydrate foods and fat reserves, and takes building material for muscles from protein foods. Such diets do not involve strict prohibitions; they are suitable for everyone without exception.

Carbohydrate rotation diet

This diet option is gaining more and more popularity among people involved in sports every day.

It involves following 4 cycles:

• The menu for days 1 and 2 is low-carb. The amount of protein is 3-4 g/kg, carbohydrates - 1-1.5 g/kg.
• Menu 3 days: carbohydrates – 5-6 g/kg body weight, proteins – 1-1.5 g/kg body weight.
• Menu 4 days: proteins 2-2.5 g/kg, carbohydrates – 2-3 g/kg.

In the first days of the diet, the body uses up glycogen reserves and fat deposits. Muscles do not burn, since sufficient amounts of protein are supplied with food. When the second day comes to an end, the body begins to experience stress, as it receives a very limited amount of carbohydrates, so it begins to burn fat deposits more slowly, slowing down metabolic processes.

To speed up metabolism again, during the third day a person eats a sufficient amount of carbohydrate food. This misleads the body, and it continues to consume fat, accumulating glycogen.

The goal of the last day is to replenish glycogen reserves and prepare the body for a new diet cycle.

Vegetarian diet

Eating plant foods allows you to build muscle mass no worse than eating animal products. More protein-rich foods (nuts, grains, legumes, seeds) are introduced into the menu. The diet is supplemented with brewer's yeast and vitamin and mineral complexes. You need to eat often, but in small portions. To prepare dishes, you should use as many different products as possible. To prevent muscles from burning and gaining weight, you should eat food at least 8 times a day. In this case, 4 approaches to the table are basic, and another 4 approaches will be additional.

Energy diet

The Energy Diet from NL International is a nutrition system popular among athletes. The company produces products not only for gaining muscle mass, but also for losing weight.

Energydiet products are food supplements that must be consumed according to a specific schedule. It is compiled depending on the goal that a person pursues. It should be noted that the Energydiet course requires a very impressive financial investment. As for the effect, it can be achieved with the help of ordinary food products, but with a well-designed menu.

Fats, proteins, carbohydrates: daily intake

A balanced diet is the main condition for success in following a special diet for building muscle mass. This can be achieved by following the principle of an inverted pyramid, which determines the ratio of nutrients in the diet:

• carbohydrates - from 55 to 60%
• proteins - from 25 to 30%;
• fats - from 10 to 20%.

Compliance with this rule requires an accurate calculation of all substances consumed per day. This makes it possible to receive more calories than expended during strength training. The excess goes into muscle mass.

To calculate the daily caloric intake, it is enough to use the following formula: “athlete’s weight” is multiplied by “30”, plus “500” to the result obtained. It should also be taken into account that the ratio of these elements is different for both men and women.

General recommendations

For men

• Squirrels . Some amino acids are synthesized in the body, while other compounds are replenished from the food consumed. And in order to ensure a sufficient amount of protein per day, you need to include protein-rich foods in your diet, for example, meat, milk, fish. The need for a substance is calculated by multiplying your own body weight by two. If an athlete weighs 80 kilograms, then he needs 160 grams of protein per day.

• Fats. Should be reduced, but not eliminated completely. Without them, the body will not be able to function normally. The daily norm is determined by age. Men under 28 need 130-160, men under 40 need 100-150 grams. At a more mature age, the amount is reduced to 70 g/day.

• Carbohydrates . They can be simple or complex. The former are of no value for muscle mass, and the consumption of the latter per day should be at least 500 grams

Women

• Squirrels. The lack of this element negatively affects the appearance of the fair sex. Deficiency leads to deterioration of the condition of the skin, hair structure, and nail plate. Girls, unlike men, need to consume 1.5 grams of protein per 1 kilogram of their own weight.

• Fats. The need for this substance is also determined by age. Up to 28 it is 86-116, up to 40 - 80-111, after 40 years it decreases and amounts to 70 grams per day.

• Carbohydrates. To increase muscle mass, girls need to consume at least 400 grams of slow carbohydrates.

Garlic

Garlic contains many useful components that help restore cartilage tissue and suppress inflammatory processes. This product contains a large amount of sulfur-containing substances, which strengthen cartilage tissue. In addition, regular consumption of garlic prevents swelling and helps cope with pain that occurs as a result of rheumatoid arthritis. It is important not to overuse this product. It is recommended to eat no more than three cloves daily.

Permitted and prohibited products

Absolutely any dietary nutrition, including those for increasing muscle mass, involves the inclusion in the diet of products that allow you to fully provide all the nutrients necessary to maintain normal life. For this purpose, athletes can consume both regular food and special supplements.

Along with foods that are beneficial for an athlete gaining muscle mass, there is also food that needs to be excluded from the diet. It does not bring any benefit to the body and is stored in the fat layer. The list of prohibited foods includes the following food groups:

• fatty meats, sausages and sausage products, ham;
• industrial food products containing dyes, flavor enhancers, preservatives and other chemical additives;
• any types of spread, natural butter, mayonnaise, margarine;
• sweet pastries, sweets, cakes, etc.;
• salted, pickled, smoked food.

Protein based shake

A protein shake is called an invariable element of sports nutrition at home. The basic basis of this product includes foods high in protein. Such products often include egg whites, bananas, cottage cheese products, and full-fat milk. It is better to drink this drink half an hour before physical activity. After classes, the cocktail is taken for half an hour. Thus, the body's need for wasted energy is quickly replenished.

Making a protein shake at home is considered an activity that requires a little effort. To do this, purchase 500 ml of milk, the fat content of which is at least 2%, 55 g of curd mass without fat, a chicken egg, 100 g of fresh berries and fruits. Using a blender, these products are mixed until a homogeneous consistency is obtained. The drink is ready.

Protein sources

Protein-rich foods for increasing muscle mass include:

• Chicken or turkey fillet . You need to consume from 150 to 200 grams of this dietary meat per day.
• Dairy products with low fat content. This could be yoghurt and milk.
• Cottage cheese and egg whites. The first, along with protein, also contains valuable microelements. Eggs, for obvious reasons, become a source of protein only without the yolk.
• Sea fish . Salmon, tuna, and so on contain omega acids, which are essential for humans.
• Cereals. Wheat should be consumed sprouted, bread made from whole grain flour, raw or roasted sunflower seeds. You can eat lentils and buckwheat.

Recipes for sports people

And at the very end of the article I will write a couple of recipes for nutritious dishes filled with useful substances and vitamins. They will be quite easy to make, but when you eat them, you will understand that proper sports nutrition can be very tasty.

Brown Rice Salad

Take 50g brown rice and fry it in a pan without adding oil. Then add water to the pan so that it lightly covers the cereal. And cook until done, periodically adding water (as it is absorbed). When ready, add 2 teaspoons of lemon juice to the porridge and set aside for a while. Cut and fry 50g of onion and the same amount of carrots in a dry frying pan, then add them to the rice, also chop fresh cucumber (150g) and canned tuna (150g), sprinkle with black pepper to taste.

This salad is rich in protein and healthy fats, and brown rice is a source of complex carbohydrates and fiber.

Pie “Oatmeal Joy”

Knead the dough by mixing 2 tablespoons of whole grain flour, half a glass of oatmeal (preferably ground) and the same amount of oat bran and add ½ teaspoon of soda and water (watch the consistency, the dough should be elastic). Divide it into two parts and set aside.

Grind prunes (40g) soaked in water in a blender along with an apple, this will be the filling of the pie. Now roll out one part of the dough or stretch it with your fingers on a baking container, cover it with the filling, and cover it with the other half of the dough on top. Bake for 20 minutes in a preheated oven.

This recipe proves that desserts can be not only tasty, but also healthy.

Carbohydrate-rich foods

Allows you to obtain the energy supply required for training. The amount of carbohydrates is reduced only for the purpose of losing weight. People gaining muscle mass, on the contrary, need to include the following sources of carbohydrates in their diet:

• brown rice , which contains more carbohydrates than white rice;
• unsweetened types of fruits , reducing the consumption of grapes, pears, bananas;
• vegetables , including herbs and garlic;
• pasta made from durum wheat;
• cereals

Sports supplements for fat burning

The following products will help you achieve results faster:

Example of a weekly menu

Designed specifically for naturally thin ectomorphs. Provides six meals a day. Portions should be small so as not to overeat and feel hungry. The results of this diet can be seen after a month.

Diet to increase muscle mass

Sports nutrition while dieting

A complex schedule or lifestyle does not always allow you to eat up to six times a day. And if such a problem exists, various supplements can come to the rescue to fill the “gaps” in nutrition.

These sports nutrition products include:

Gainers

Contain a large amount of carbohydrates. They allow you to compensate for the lack of calories in the menu and accelerate the process of protein absorption. To prevent unwanted weight gain, you need to drink it 60 minutes before classes, and then after training.

Protein powders

A protein supplement involved in the process of creating muscle mass. It does not interfere with a gainer; it is consumed an hour before training.

Creatine

Retains water in muscle tissue. Drink forty minutes before physical activity.

Be sure to take care of a sufficient amount of vitamins. They not only increase the absorption of nutrients, but also prevent intestinal problems.

Questions and answers

It is important to understand common questions that arise among men when choosing a sports diet:

Is it true that eating too much protein is harmful to the body?

Those who understand little about building sculpted muscles are opposed to proteins. If for an ordinary person a lot of protein can be harmful, then when burning fat and building muscle, they are indispensable.

Is it possible to have the same ripped body as bodybuilders during competitions, but at the same time maintain muscle mass?

No. The pre-competition diet involves partial muscle loss. The body cannot burn fat without damaging muscle tissue in extreme conditions. To control muscle loss, adequate amounts of protein and fat are necessary.

Protein is needed to maintain muscle, while essential fats provide energy and support hormone levels, particularly testosterone.

What is required for beginners with average fat levels and who want to get a sculpted body: start a diet right away or first spend some time studying the issue of building muscle and then try to burn fat?

It is recommended to burn fat first. Reason: the less subcutaneous fat, the more prominent the shape looks. Increasing the muscle underneath the fat layer increases volume, but it will not look athletic. A sculpted body is always impressive and aesthetically pleasing.

After the relief muscles are clearly defined, you can begin to gain weight by increasing the number of calories.

When burning fat, should you change your workouts to work in high rep ranges with moderate weights, or continue with your normal strength program?

To maintain muscle mass, it is necessary to maintain cyclical loading. The main focus is on nutrition. Additionally, HIIT training will help create a calorie deficit without destroying muscles.