Nutrition for gaining muscle mass: menu for the week

What, how and in what quantity should you eat to grow muscles? How many calories and protein do you need? How different is eating to gain muscle from eating to lose weight?

The principles of proper nutrition are always the same and do not depend on the goal of losing weight or gaining muscle. Whole foods, protein, lots of vegetables, fruits, grains and healthy fats. In this sense, nutrition for muscle gain is no different from regular nutrition. There are no secret diet plans or growth-boosting supplements.

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 calorie intake, just 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

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.

Building muscle mass: main stages

In order for muscles to increase in mass, it is necessary to understand that this process takes place in a certain sequence. If you follow each step exactly, the result will not take long to arrive:

When starting to train, you must immediately take vitamins, amino acids, and microelements.
Next, they introduce a variety of specialized nutritional supplements into their usual diet, and supplement the main dishes with protein.
Then start drinking gainers. This needs to be done gradually. First, use a mixture with a small concentration of protein, and then increase it.
After three months, gainers are replaced with carbohydrates and proteins.
Once you have achieved a significant increase in muscle mass, you should start using fat burners. They are accepted within a few weeks.

It is recommended to ensure that the body has enough nutrients and nutrients. For this purpose, tests should be taken. This will allow you to adjust your diet in a timely manner.

Cooking rules

Absolutely any product can be ruined if it is not prepared correctly. The casing protects the rice from overcooking, but you should not overcook it over the fire.

To preserve the nutritional properties, pre-soaking is required. It is better to soak it overnight. If such actions are carried out, then you can cook it for no more than 30 minutes . If we are talking about the black variety, then this will take at least an hour. Once the rice is fully cooked, immediately drain it into a colander.

Often athletes, when they cook rice, do not salt it at all. They replace it with dried garlic, anise seeds and other spices.

Causes of underweight in men

Thinness is unattractive and often becomes a problem for men.

Poor nutrition. If you ask any skinny guy how much he eats, he'll probably say too much. In reality the portions may be small. Thin people tend to overestimate how much they eat. Even if you don't restrict your food choices, small portions will create a calorie deficit. If the body burns more energy than it receives, it will not accumulate fat deposits. Diseases. There are many pathologies that can affect your figure. These are gastrointestinal diseases, tumors, tuberculosis, respiratory disorders, disruptions of the endocrine system, etc. Due to pathologies, metabolism is disrupted; foods may be poorly absorbed by the stomach and intestines, which leads to underweight despite a normal diet. Sometimes shortages are caused by psychological problems. For example, stress or depression. Excessive calorie burning

If everything is fine with your health and nutrition, you need to pay attention to physical activity. With frequent intense training, the body will not have time to accumulate fat.

Sometimes energy burning is not associated with an active lifestyle, but with pathologies. For example, helminths can absorb nutrients.

Regimen for taking sports nutrition to gain muscle mass for men

Morning: take a serving of BCAA (according to the manufacturer's instructions) on an empty stomach before meals.
Pre-workout: creatine. The most effective form is creatine monohydrate, and a daily dose of 5 g is enough to improve results. Take 30 minutes before exercise. People with larger muscle mass can take up to 10 g, divided into two daily doses of 5 g.
Post-workout: BCAA – second serving.
Whey Protein. After training, mix 30-40 g of whey protein with water, take the drink immediately after exercise to restore the body, getting amino acids into the muscles.
Before bed: a portion of casein protein or complex protein (contains several types of fast and slow proteins).

Barley porridge

It is not very popular among bodybuilders, since few people can prepare a truly tasty dish. If you choose the right recipe, it will become one of your favorites. Barley contains a large amount of vitamins and minerals. Vitamin B, which is part of the cereal, is involved in protein synthesis and the process of blood formation, which is a definite plus for those involved in bodybuilding. Pearl barley stimulates the production of collagen, a substance that maintains healthy bone tissue.

What foods should be included in the menu for muscle growth?

Nutrition should consist not only of foods that are well digestible by the body, but also healthy foods that contain the necessary nutrients. Cereals such as semolina, buckwheat, rice, as well as oatmeal and potatoes are rich in carbohydrates. Mackerel, herring, tuna, and salmon contain a lot of fat.

There is a clear gradation of products based on the high content of a particular nutrient:

Carbohydrate-rich foods

bread (black);
flakes;
noodles;
muesli;
porridge (oatmeal, rice, buckwheat, wheat, millet, corn);
pasta;
hazelnut;
walnuts;
mushrooms;
peanut;
potato;
apricot seeds.

Products containing protein

peas;
eggs;
walnuts;
beans;
boiled fish;
fat cottage cheese;
yogurt;
poultry meat;
Fried fish;
kefir;
milk;
caviar;
semolina;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

High fat foods

sardines;
anchovies;
salmon;
red meat;
ghee;
butter;
sour cream;
chips;
cream;
salo;
walnuts;
crackers;
cake;
chocolate;
mayonnaise;
sausage;
bakery products;
cheese.

Based on this information, creating a diet is not difficult. The main thing is to maintain the ratio of nutrients.

No. 3 Gainers and protein shakes

If you are unable to gain the required amount of calories, you should use special gainers and cocktails.

Gainer is a mixture of easily digestible carbohydrates and proteins. You should choose gainers that contain high quality protein (concentrate or isolate). The calorie content of a gainer should not be too high, otherwise the extra calories will turn into fatty tissue.

Gainer can be made at home by mixing cottage cheese, whey protein, oatmeal, as well as fruits and berries. All ingredients must be crushed and mixed using a blender. This cocktail can replace a full meal.

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.

Quail eggs during physical activity. What are the benefits of these eggs?

Let's start with the fact that they try to give Japanese children two quail eggs for lunch. This improves their memory and makes it easier to learn. And these people will not feed their generation with low-quality products.
A quail egg has 2% more protein than a chicken egg. It contains more biologically active substances, vitamins B12, A, B1 and B2. They contain a lot of iron, potassium, phosphorus, magnesium and zinc, manganese and calcium.
Quail eggs are useful for heavy physical activity. They contain very little fat, but a lot of protein and they have only 168 kilocalories per 100 grams of product.
During a diet, it is enough to eat 2 eggs a day and thereby replenish the consumed minerals and vitamins.

If you constantly eat quail or chicken eggs, the course of some neuroses and bronchial asthma is alleviated. The condition of the heart muscle improves, this is useful for older people, especially if fatty foods are contraindicated for them.

There are also positive indicators of consuming quail eggs to restore reproductive functions. For women, they help maintain hormonal levels due to the presence of proteins, folic acid and healthy fats. In terms of their properties and effects on men, small quail eggs can compete with the popular Viagra.

Tips for beginner athletes

The daily menu should be divided into 5-6 meals. This will help the food be better absorbed, without the unpleasant feeling of overeating, etc.
Do not use types of food processing that destroy its structure. For a healthy diet, stewing, boiling and baking are suitable. All vegetables, fruits and herbs should be consumed exclusively raw.
When consuming fats, do not exceed the permissible amount. In addition, it is necessary to balance the menu so that all nutritional elements are present in it.
Controlling the amount of muscle mass gained. It should not grow by more than 0.8 kg per week, because the extra kilograms gained will be transformed into body fat.
Maintain psychological balance. When stressed, the level of the hormone cortisol in the blood increases, which causes the destruction of muscle fibers and increased formation of adipose tissue.

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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.

Nutrition Principles for Gaining Muscle

Based on four basic principles. They give a clear idea of what the menu should be for an athlete who wants to gain muscle.

Meal frequency

In order for muscle mass to grow, a person needs to eat. Together with products, a person receives energy and substances, thanks to which all vital metabolic processes are carried out, tissues receive material for development and expansion.

Gaining muscle mass occurs only when three essential nutrients are present in the body - proteins, fats, carbohydrates. If they are not supplied with food at a certain time, the muscles simply stop growing, which, of course, is a serious problem for the athlete.

For an ordinary person who is not trying to get bigger, it is enough to eat three times a day. This routine is not suitable for a bodybuilder, since long pauses between meals create a nutrient deficiency. He needs to eat with breaks of no more than 3 hours, that is, adhere to five or six meals a day.

This mode allows the body not only to digest food more easily, but also to receive all the necessary nutrients for uninterrupted work on building muscle tissue.

Calorie content of food

The fundamental principle of building good muscle mass is that you must always clearly know how many calories you consume per day. Otherwise, you will never be able to achieve your intended goal.

Muscles only grow when the body receives calories. Not all of them are used to build tissues. Only a certain part is spent on this process. Therefore, the energy value of incoming food should always exceed the number of calories burned.

Harmony of proteins, fats and carbohydrates

A carefully calibrated ratio of nutrients allows you to accurately build a diet for mass gain:

Squirrels. Their number varies between 30 and 35%.
Fats. Should make up 10-20% of the diet, and preference is given to walnuts, sea fish, fish oil, and polyunsaturated fatty acids.
Carbohydrates. They make up the majority of the menu, varying between 50 and 60%.

The presence of a “window” of 5-10% implies that the exact ratio of BJU should be determined and adjusted individually, depending on the characteristics of the body and goals.

Rice

Currently, there are various types of rice on the shelves - white, brown, red, brown, wild, steamed. I won’t go into depth into each of these types, but I will say one thing - that unprocessed (unpolished, unsteamed) rice has the greatest benefits.

Rice porridge has been familiar to us since childhood. Often they gave it to us to strengthen the intestines.

Beneficial features:

rice contains about 8% protein, essential amino acids, saturated and unsaturated fatty acids
contains up to 80% slow (complex) carbohydrates
high content of minerals - phosphorus, magnesium, zinc, iodine and other trace elements
Rice is gluten-free, so it can be safely consumed by people with allergies
the presence of lecithin has a positive effect on the condition of brain cells, improves performance and mental activity
rice removes excess sodium from the body - that is, it helps with swelling
Important is the enveloping property, thanks to which rice is able to reduce acidity in the stomach
dietary fiber helps normalize the gastrointestinal tract

In 100 grams of rice:

Dry calories: 344 kcal

Proteins = 6.7g

Fat = 0.7g

Carbohydrates = 78.9g

Rules for gaining weight for girls

Mesomorphs. They have a strong physique and build muscle well with regular strength training. They can maintain good physical shape for a long time, adhering to the same exercise and nutrition regimens.
Ectomorphs. They have a fragile build with minimal muscle and fat content. They cannot gain a lot of muscle mass, however, with the right approach, they get a spectacular figure and become stronger.
Endomorphs. They have a dense and voluminous build, weigh more than mesomorphs and endomorphs. In order for muscle definition to appear, they need to lose fat and then begin strength training.

Calorie intake

The difference is that girls will not be able to get large muscles and pump them up even in the gym.
For comparison:

Protein to Carbohydrate Ratio

A set of products whose calorie content corresponds to daily needs must be selected correctly. Otherwise, weight gain will come from fat accumulation. The BZHU balance should be like this:

proteins - 30-35%
carbohydrates - 50-60%
fats - up to 20%.

Overestimation or underestimation of nutrient standards leads to the fact that the expected result will not be obtained.

Rules for training when gaining weight:

if your body contains more than 25% fat, you should initially lose weight to 20%, and then begin to intensively build muscle;
You should exercise no more than 3-4 times a week;
It is advisable to perform exercises to gain muscle mass every other day, with 2 days off;
rest between approaches should take 1-2 minutes;
concentrate on muscle work, work until you feel a burning sensation;
perform warm-up and sports massage.

Everything is good in moderation

But everywhere you need to maintain a balance. It is impossible to become Hercules in a month. The desire to obtain quick results pushes novice athletes to use special pharmaceutical products that provoke increased muscle growth, but their benefits are questionable, and the potential harm to the body, especially hormonal levels, is quite great.

In such an important and complex process as the formation of a beautiful body, you need to be patient and consistent, alternating periods of gaining weight with stages of drying. Drying is needed to remove fat, which inevitably accumulates on the mass, and to emphasize the accumulated relief. Following the correct technology for shaping an athletic body will allow you to achieve your goal without harm to health and unnecessary financial costs.

Menu for gaining muscle mass for a week

Day 1 (training)

Breakfast – Oatmeal, nuts, raisins, honey.
Lunch – Chicken breast, rice, vegetables.
Snack – Fruit with yogurt.
Before training – cottage cheese, banana.
After training - steamed fish, stewed vegetables.

Day 2 (rest)

Breakfast - omelet, cottage cheese with fruit.
Lunch – Brown rice, steamed chicken cutlets.
Snack – tofu cheese, bread, yogurt.
Dinner – Vegetable salad, beef steak.

Day 3 (training)

Breakfast – Cottage cheese casserole with fruit, milk.
Lunch – Buckwheat, chicken liver.
Snack – fruit salad with low-fat sour cream.
Before training – banana, kefir with bran.
After training – turkey fillet, lentils.

Day 4 (rest)

Breakfast - bread, hard cheese, scrambled eggs.
Lunch – pork chop, boiled potatoes.
Snack – milk with berries and honey.
Dinner – noodles with seafood.

Day 5 (training)

Breakfast – chicken pie with vegetables.
Lunch – rice with vegetables.
Snack – yogurt, cheese and bread.
Before training – cottage cheese with raisins and banana.
After training - fish cutlets, vegetables, beans.

Day 6 (rest)

Breakfast - yogurt, fruit, nuts with honey.
Lunch – tuna, coleslaw, beans.
Snack – omelet with cottage cheese.
Dinner – pork with mushrooms and hard cheese.

Day 7 (rest)

Breakfast – muesli with milk and honey.
Lunch – baked chicken with dried fruits, apples, sweet potatoes.
Snack – freshly squeezed fruit juice.
Dinner – salad with squid, egg, herbs.

Nutrition principles for gaining muscle mass

Diet and hunger are the main mistakes when gaining muscle. In fact, the body will seek out sources of energy if calories are limited. In this case, muscle tissue is considered by the body as fuel and will provide energy from muscle protein. When nutrition is insufficient, it is impossible to build muscle mass. In addition, hunger will increase fat reserves.

Protein is a macronutrient essential for muscle growth and repair. Without consuming enough protein, you may not get the muscles of your dreams.

Carbohydrates are important macronutrients and main sources of energy. Carbohydrates provide the necessary energy for tough workouts as well as to replenish muscle glycogen (energy storage). Lack of carbohydrates in the diet will reduce athletic performance.

Healthy fats help boost metabolism and regulate hormone function. Excluding fats from the diet will not lead to weight gain and loss of subcutaneous fat.

We recommend: Vitamin K2

An athlete's body requires healthy nutrition to function effectively. Physical activity will require even more calories.

To get beautiful muscles, you need to add proteins, slow carbohydrates, good fats and drink a lot of water throughout the day to your diet for gaining muscle mass.

Rule #1

Eat protein to maintain muscle mass. Protein is made up of amino acids, which help repair muscles. A decrease in protein will mean the breakdown of muscle tissue. It is recommended to consume protein from 10 to 35% of daily calories.

Rule #2

Eat carbohydrates to maintain your blood sugar levels throughout the day. Consuming quality carbohydrates such as vegetables, fruits and grains are essential for muscle growth and fat reduction. Healthy carbohydrates provide fuel for tough workouts. Their function is also to restore muscle glycogen after tiring workouts.

Rule #3

Eat healthy fats to help hormonal function, especially the production of testosterone, which is essential for muscle building. You get essential fat-soluble vitamins A, D, E and K by eating healthy fats. Fat also has the function of protecting vital organs. An athlete's body simply does not function efficiently without sufficient fat. Like carbohydrates, fat consumption is essential for energy during intense workouts. Eating healthy fat in the right proportions will not cause you to pack on extra pounds, and is an important macronutrient that is needed for lean muscles.

How much should you drink when lifting?

What should you drink while on a diet? Water, lots of water. Without adequate hydration, muscle growth is stunted and health and performance can suffer. It is ideal to drink 4 liters of water per day.

Just because you're on a high-calorie diet doesn't mean you can drink milkshakes, sugary juices, or whole chocolate milk in any quantity. The main factor here is moderation. Read food labels and try to stay within your daily calorie allowance.

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.

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No. 8 Constitution

Your diet should depend on your body type.

If you are an ectomorphic type, you need a lot of calories, carbohydrates and fats. Endomorphs, on the contrary, must treat caloric intake with great attention: they run the risk of gaining too much fat. But mesomorphs are the luckiest: they can easily gain muscle mass by increasing the calorie content of their daily diet by only 15-20%.

Sample menu for weight gain

Breakfast:

An apple with a cup of oatmeal (30-50 g) cooked with skim milk (or as a muesli mixture) with half a banana, yogurt and a pinch of cinnamon.

Dinner:

Buckwheat porridge with chicken breast fried in olive oil. Pour 100-130 g of dry buckwheat (about half a glass) into a saucepan, add 250-300 ml of water (one and a half glasses), add salt. Place on the fire, bring to a boil, close the lid and simmer for 15 minutes. While the porridge is cooking, fry the chicken breast in a tablespoon of olive oil.

Post-workout nutrition:

A large portion of protein (one and a half scoops) and 10-20 g of fast carbohydrates to close the carbohydrate window. Also add 5g of creatine to your sports shake, and take a few BCAA amino acid capsules before training.

Second lunch:

Omelet from three chicken eggs.

Dinner:

Vegetable stew with beef and olive oil dressing. Use 200-250 g of various vegetables (zucchini, bell peppers, corn), 100 g of pumpkin or potatoes (preferably sweet potatoes), 50-60 g of buckwheat or durum wheat pasta and 100-150 g of beef.

Recommendations for guys

Avoid intense physical activity immediately after eating. This is fraught with increased calorie consumption. You will lose some of the energy that could be stored by the body.
Relax after meals. You can lie down or sit. This promotes better absorption of nutrients.
Try to walk before bed. This will saturate the body with oxygen and prevent the onset of insomnia. You will become more resistant to stress and strain.
Exceed the daily norms by 10-20%. This applies to carbohydrates, proteins, fats and total calories. Anything lower will slow your progress. If it is large, your health may deteriorate.
Eat even when you have no appetite. To gain weight, you will have to force yourself to eat. This needs to be done on a schedule.

In case of weight gain, it is not a calorie deficit that is created, but a calorie surplus.

How many calories do you need to grow muscles?

Calories are just as important for muscle growth as they are for losing weight. Calories are energy. If to lose weight you need to create a calorie deficit, then to gain weight you need a surplus. From school physics we know that mass and energy cannot appear from nowhere and disappear anywhere. They can turn into each other.

But many still believe that they can build muscles out of thin air. And someone wants to burn fat and build muscle at the same time. As a result, a person simply marks time. He doesn't achieve results simply because he eats too little.

The main rule: for muscle growth you need a surplus of calories.

It should not be large - on average, it is 10% -20% above the maintenance norm. Those who are inclined to be overweight can follow the lower limit, and those who gain any weight with difficulty can follow the upper limit. If maintenance calories are 1800, then 180-360 calories are added above the norm. The final figure is 1980-2160 calories. You can start from the average figure - 39 calories per kilogram of weight, but for some it may be too much, and for others not enough. In any case, everyone will have to customize their diet to suit themselves.

What foods build muscles?

The diet for increasing muscle size includes:

proteins;
slow carbohydrates;
a significant amount of liquid.

Important! Food should be predominantly organic.

What foods build muscle mass in women?

Meals should be fractional. Frequent and small meals provide the body with the necessary energy.

Important! Overeating promotes the growth of fat, not muscle tissue. This is due to the rapid removal of nutrients from the body. Adipose tissue in women and men is different, which is due to hormonal characteristics

The list of products for gaining muscle mass includes:

Adipose tissue differs in women and men, which is due to hormonal characteristics. The list of products for gaining muscle mass includes:

yoghurts;
milk;
serum;
vegetable oils;
avocado;
leafy vegetables.

A sufficient intake of protein, vegetable fats, and slow carbohydrates is important.

Products for gaining muscle mass for girls

To grow muscle, not fat, you need to consume complex carbohydrates. Food should be high in protein and Omega-3 and Omega-6 fatty acids.

The diet for muscle growth in girls includes the following items:

nuts;
olive oil;
cereals;
legumes;
fresh vegetables and fruits.

An hour after active physical activity, you need to eat a product that includes complex carbohydrates.

What foods help a man gain muscle mass?

Food should be high in calories. It is necessary to ensure their surplus. This means that the energy received must be greater than the energy expended.

To increase muscle mass in men, you should give preference to the following products:

porridges, for example, buckwheat, corn, rice;
walnuts, peanuts, hazelnuts;
mushrooms;
eggs;
beans;
cottage cheese, yogurt, sour cream, kefir;
fish;
poultry, beef.

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Half an hour after training, in order to grow muscles, you need to consume a protein product

Products for gaining muscle mass for a teenager

During this age period, you need to develop endurance and strength. Muscle growth usually begins after 17 years of age, which is associated with active production of testosterone.

To gain muscle mass you need to eat the following foods:

eggs;
oatmeal;
chicken breast;
fresh vegetables and fruits;
milk, whey, cottage cheese;
fish;
beef.

During adolescence, it is important to prevent the accumulation of fat deposits by consuming fast carbohydrates

What foods grow muscles in the buttocks?

The diet should contain a minimum of saturated fats

For muscle growth, it is important to exclude carbonated drinks and confectionery

Useful foods for gaining muscle mass on the buttocks include:

vegetable oils (cold pressed);
nuts;
tomatoes;
red fish;
whole wheat bread;
brown or brown rice;
boiled eggs;
legumes.

Nuts also provide muscle gain

Foods that promote muscle growth in bodybuilding

Strengthening muscles is possible through proper nutrition and adherence to the drinking regime. To quickly gain muscle mass you need to consume the following foods:

mackerel, salmon, salmon, which contain Omega-3 and zinc;
beets, which increase stamina;
yogurt, which normalizes the functioning of the immune system;
cheese that improves protein synthesis;
sardines, which promote muscle growth due to their high levels of healthy fatty acids;
sauerkraut, including B vitamins, ascorbic acid and retinol;
red lentils containing folates for essential tissue growth.

Among the beneficial berries for bodybuilders are raspberries, rich in powerful antioxidants.

Hercules (oatmeal)

Oatmeal is popular in bodybuilding along with buckwheat. It is one of the best sources of slow carbohydrates, so oatmeal porridge is the best option for breakfast, which will give the body the necessary energy after sleep.

Beneficial features:

oatmeal contains potassium, sodium, zinc, calcium, magnesium, phosphorus, iron, vitamins B1, B2, PP, E
contains natural antioxidants that increase the human body’s resistance to various types of infections, which is important in the autumn when vitamins are not enough
is a source of the essential amino acid methionine
the content of amino acids and fiber has a positive effect on metabolism and helps the growth and active formation of muscle tissue
nutritional value
Suitable for both weight gain and weight loss
helps control appetite, is well absorbed
Oatmeal contains an element called inositol, which helps reduce “bad” cholesterol levels

In 100 grams of oatmeal:

Dry calories: 350 kcal

Proteins= 12.3g

Fat = 6.2g

Carbohydrates= 61.8g

List of foods for gaining muscle mass

100 g contains 152 calories. Proteins – 20 g, Fats – 8 g, Carbohydrates – 0.

vitamins and supplements Calories – 212 Kcal, B – 2 g, F – 20 g, U – 6 g.

popular food before after training Calories – 95 g, B – 1.5 g, F – 0.2 g, U – 21.8.

Calorie content – 718 g, B – 7.9 g, F – 75.8 g, U – 5.2.

L-glutamine preventing catabolism Calories - 187, B - 18 g, F - 12 g, U - 0 g.

Calorie content - 58, B - 6 g, F - 0 g, U - 8 g.

Calorie content – 60 kcal, B – 4 g, F – 2 g, U – 6 g.

Calorie content – 77 kcal, B – 16 g, F – 1 g, U – 0 g.

casein protein Calories – 121 kcal, B – 17 g, F – 5 g, U – 2 g.

Apples

the lowest glycemic index compared to other fruits. Calorie content - 47.5 kcal, B - 0.4 g, F - 0.4 g, U - 9.7 g.

Calorie content – 112 kcal, B – 7.8 g, F – 0 g, U – 20 g.

Calorie content – 110 kcal, B – 2.6 g, F – 1 g, U – 23 g.

Calorie content – 95 kcal, B – 14 g, F – 6 g, U – 0 g.

Without the right fats, muscle growth is impossible. Calories – 101 kcal, B – 23 g, F – 1 g, U – 0 g.

Calorie content – 110 kcal, B – 23 g, F – 1 g, U – 0 g.

Calorie content – 52 kcal, B – 2.8 g, F – 4 g, U – 5 g.

Calorie content – 29 kcal, B – 0.7 g, F – 0.2 g, U – 0 g.

Calorie content – 22 kcal, B – 2.9 g, F – 0 g, U – 2 g.

Lentils

There are several types of lentils: red, green, brown, black.

Lentils contain a large amount of vegetable protein (20-25g/100g), are a source of iron and folic acid, and are rich in the amino acid tryptophan (which in our body turns into serotonin - the hormone of happiness).

Other useful properties:

has a positive effect on metabolism, an excellent product for weight loss
due to the large amount of fiber and dietary fiber, it improves intestinal motility, helping to cleanse it; improves the functioning of the gastrointestinal tract as a whole
has a beneficial effect on the cardiovascular system, increasing vascular tone
will help improve skin condition
high content of microelements (calcium, phosphorus, iron and other important substances)
normalizes the functioning of the genitourinary system

In 100 grams of lentils:

Dry calories: 350 kcal

Proteins= 25g

Fat = 1.1g

Carbohydrates= 60.08g

Principles of Weight Gain

The basic principles of weight gain lie in a balanced nutrition system. If you need quick results or your metabolism prevents you from gaining weight, you can use medications. This should be done only after the doctor’s permission to prevent deterioration in health.

Vitamin and mineral complexes. Promote the growth of muscle tissue, improve the absorption of lipids and protect the body from toxins that can be ingested along with foods. Vitamins can increase appetite.
Brewer's yeast. This is a natural supplement that not only promotes weight gain, but also heals the body. It stabilizes the functioning of the nervous system, relieves stress and depression and strengthens the immune system. If possible, brewer's yeast should be taken in its pure form. In other forms of release, the supplement provides less benefit. With the help of brewer's yeast you can achieve an increase of 3-4 kg.
Dietary supplement More effective, but may cause side effects. Most often, proteins and protein-carbohydrate mixtures - gainers - are prescribed for weight gain.
Hormonal drugs. They greatly increase appetite, but can cause generalized disorders in the functioning of internal organs. Prescribed only by a doctor. Hormonal drugs are more often used by professional athletes.

Quail eggs for the stomach. The role of proper nutrition in the treatment of gastritis

After receiving such a sad verdict, most patients make attempts to restore their lost health. Of course, those patients who unquestioningly follow all medical prescriptions do the right thing. Gastroenterologists prescribe effective medications, fortunately the pharmaceutical industry is also progressing successfully.

However, no medications can be as effective as possible if a person does not rebuild his lifestyle and make adjustments to his nutrition. It is for this reason that doctors always prescribe a diet for the patient. At the stage of acute gastritis, the diet is accompanied by increased categoricalness; subsequently it becomes softer, but you still need to follow it, despite the apparent improvement in your well-being.

It is useful to take healing decoctions of medicinal herbs during this period, unless the doctor prohibits this. However, not only medicinal herbs, which are convincing evidence of the wisdom of our ancestors, are useful and effective in eliminating gastric problems. Many people recommend using quail eggs for gastritis.

Sports nutrition for gaining muscle mass for thin men

Creatine

Creatine, a natural organic compound, is a source of ATP, the main form of energy used by the body. It is found in certain foods such as red meat and is stored in muscles.

Many studies indicate that increasing creatine levels through supplementation results in significant increases in muscle size, strength, and power.

Adding creatine to the diet is safe and improves muscle performance, especially power, and also increases anaerobic endurance by acting as a fuel for cells, as muscle cells will use creatine for energy before using glucose.

Creatine can retain excess water in the body in the first few weeks of use.

Always take it with water or juice. To begin with, you need to "load" creatine, which means taking a high dose for a short time and then tapering off to a lower maintenance dose indefinitely.

Branched Chain Amino Acids (BCAAs)

BCAA are the main building blocks of protein, prevent the breakdown of muscle tissue and stimulate muscle protein synthesis. There are over 500 amino acids known, but only a few play an important role in the formation of new muscle tissue and are therefore considered essential nutrients in the diet. Most can be synthesized by the body from other compounds, but there are amino acids that athletes must consume from food or supplements. Athletes and bodybuilders use BCAA for:

increasing protein synthesis;
increased muscle hypertrophy;
improving physical activity;
increasing muscle endurance;
increasing energy.

How to choose the right one

About two dozen varieties of rice are known. They differ slightly from each other in taste and nutritional value. For this product to be truly beneficial, you need to choose it correctly.

The most common is white polished rice. The grain shell has been removed, but almost all useful microelements are preserved. This rice cooks quickly and is a dietary product. It will help restore energy after a workout.

But it is believed that there are no beneficial substances left in polished rice, because they are removed during the processing process. Therefore, its frequent use can be harmful: metabolic disorders and constipation occur. And most athletes prefer to use unpolished varieties.

Parboiled rice retains more than 80% of all vitamins and minerals. It is polished, but only after all the microelements are transferred into the grain under the influence of steam. This is a dietary product that is quick and easy to prepare.
Brown or brown rice undergoes the gentlest processing. Therefore, the grain retains a shell containing the most useful substances. It is more difficult to prepare, but this product is often chosen by athletes for recovery after training.
Red rice is considered the most nutritious. It contains a lot of minerals, fiber and slow carbohydrates. It is recommended to eat it before training to provide the body with energy.
Long grain rice is valued because it remains fluffy after cooking. Athletes often eat dishes made from Basmati or Jasmine varieties before training. They have a low glycemic index but provide a great boost of energy.