Protein diet for gaining muscle mass. Nutrition for gaining muscle mass

Not everyone is lucky enough to be happy with their figure. Nowadays, when there is no longer any need to hunt for mammoths, food is abundant at any time of the day or night, the main problem, of course, is excess weight. However, some are faced with the opposite story.

Gaining weight may be of interest to both men and women who either have unhealthy thinness, that is, insufficient natural fat, or need to build muscle tissue. And for a proper smooth increase, a protein diet is also required.

In this case, such diversity as in diets for weight loss is not observed. Either a system for increasing the total caloric intake of the diet will come to the rescue, or protein diet for weight gain.

The first involves a gradual increase in healthy fats (nuts, oils, etc.) in the diet and, as a result, a thickening of the subcutaneous fat layer. This is important during the recovery period after serious injuries, after strict restrictive diets prescribed for health reasons, to normalize hormonal levels if a woman has difficulty conceiving. Or this is how they solve the problem of a naturally too thin physique, when it is impossible to gain weight naturally.

The second, protein diet, is used to gain muscle mass without adding fat. Let's talk about it in more detail.

The essence of the technique

The body stores fats in reserve as the most effective fuel. Glucose obtained from carbohydrates is used for energy for life and maintaining all processes.

Why is it advisable to use a protein diet to gain body weight? Because proteins are the main building material. To add weight solely through muscles, they need to be built from something. For this, two factors are important: a sufficient amount of protein and proper physical activity.

Rules

Any physical exercise, exercise, even walking on a regular basis changes the body. But the task of building muscle must be solved following certain rules.

1. Cardio exercises (long-distance running, cycling, treadmill, walking, swimming) increase muscle endurance, but not their volume.
2. Group fitness training (Pilates, port de bras, fitball, taibo, etc.) will also not give the desired effect.
3. Working out in the gym with light weights does not suit our goals.
4. What really leads to muscle growth (that is, the growth of connective tissue, an increase in glycogen depots) is strength exercises that involve (especially at first, until any specific muscle is required to be worked on) several muscle groups. And with weights so heavy that you simply physically could not do more than 7-10 repetitions.

Important: growth and recovery take up to 48 hours, so there is no point in doing training more often. During this period, you need good nutrition and proper rest!

It is more convenient to start with a personal instructor, this will eliminate mistakes, strengthen the technique of performing the exercise, and protect against injuries.

But relying only on exercise is pointless, because without a special diet the body simply will not have the reserves to build muscle.

Diet

The first thing you need to know is your daily calorie intake. They can calculate it for you individually in a fitness center or nutritionist’s office. 20-30% should be added to the calculation. This will be your new daily calorie intake of a protein diet for weight gain.

In addition, it is important that the basis of nutrition is protein. Often, trainers insist on high-quality animal protein. Your personal protein requirement per day is determined by the formula: weight x 2 = number of grams of protein per day

To increase the volume of muscle fibers, you need to multiply by 2.5-3, then a surplus of protein will form, and it will go into action.

Attention: Most foods contain all three macronutrients (protein, fat, carbohydrates) in varying proportions. Don’t try to look for something that only contains protein, it’s absolutely unnecessary.

All elements are required by the body, just in different quantities. So the basic guide to action:

• We consume healthy fats (nuts, natural oils) in small amounts, otherwise the synthesis of hormones will stop, and skin problems will loom on the horizon;
• we eat complex carbohydrates (cereals, vegetables, fruits) for all the calories that remain after subtracting protein, because they provide energy for the processes that we want to start;
• We organize up to 6 meals a day in small portions;
• eat before bed!

Before training, you need to have a supply of glycogen, which will be used up during exercise. If it is not enough, a full workout will not work. This means that you need to eat food 1.5-2 hours before exercise. But not later, because the heaviness in the stomach will interfere with classes. However, you can also consume a gainer or chocolate immediately before training.

After training, your diet may vary. Here are some versions:

• During the “carbohydrate window” period (15-30 minutes after exercise), you need to eat any quickly digestible carbohydrates - banana, kefir with bread, etc.
• At this time, you should replenish your protein reserves and eat eggs, a protein shake, etc.

Most trainers are confident that whatever you eat immediately after training will go towards restoring lost glyconeg in the muscles.

2 hours after class you need a full meal with all the elements and vitamins and with an emphasis on protein. Minerals and vitamins are not required for muscle growth, but act as catalysts for the processes we need. If it’s late in the evening, let it be an omelette with milk and salad, chicken fillet with vegetables, a cottage cheese dish - to your taste.

Menu options

The protein diet menu for gaining muscle mass in the following days can be repeated, or you can come up with it yourself, you know the principles.

Attention: Don't skip your nightly snack. To gain weight, it is important to always consume more than you expend, and at night calories go to recovery, breathing and other background processes, that is, they are consumed!

A few words about breakfast. After several hours of fasting, the body must wake up, and for this it needs energy. There are authoritative studies that people who skip breakfast are more likely to suffer from heart and vascular diseases. There is also a recommendation from professional bodybuilders to consume up to half of your daily calories for breakfast. Decide based on your condition whether to follow it or not. But in any case, a hearty breakfast is the key to a well-structured day.

Movement is the basis of a healthy lifestyle. Therefore, adherents of a healthy lifestyle flood parks in the morning, doing the traditional jog with headphones stuck in their ears, and in the evenings they fill the halls of fitness clubs. But what should those who have a stressful but sedentary job do all day, and in the evening they only have enough energy to crawl to the sofa? The answer is simple - on the couch and study.

Vegetables for weight loss

Vegetables are the most important component of our diet. They are rich in vitamins, folic acid, fiber, potassium and even contain protein. At the same time, they have very few calories and are completely free of fat and cholesterol. If you decide to lose weight with the help of vegetables, you should know how to eat them correctly, how much to eat and which ones you should pay more attention to.

Extreme ways to lose weight

Extreme methods of losing weight are used in rare cases, for example, when a person needs to lose extra pounds in a short period of time. Such methods are suitable only for healthy people, for those whose body can withstand heavy loads.

How to survive a day on the water

Do you want to lose 1.5-2 kg in 24 hours? If yes, then try just one day on the water, and you will not only get rid of excess fat, but also significantly improve your well-being. Today we will give you some useful tips that will help you get through the day on the water with ease.

Why do you always want sweets?

Our body is a pretty smart “creature” that will always give us a signal about any problems in it. If you constantly want sweets, then this is not without reason; it means that something is going wrong in the body, and we will find out what exactly it is later.

Interval Cardio Training

Few people know that cardio training is the most effective method in the process of losing weight and improving the health of the body, so in order to quickly lose extra pounds and improve health, you simply cannot do without interval cardio training!

Which boiled vegetables are best for weight loss?

Vegetables are the basis of a healthy diet and the best helpers in losing weight. Contrary to popular belief, vegetables are healthy not only raw, but also boiled. Boiled vegetables are suitable for weight loss due to their low calorie content, abundance of fiber, and good digestibility. Some of them, when boiled, better saturate the body and contribute to a successful fight against hunger.

Chicago scientists say eggs are deadly

One of the most common breakfasts around the world has turned into a serious health threat - we are talking about eggs. For almost twenty years, American scientists worked on an experiment that was supposed to reveal the positive and negative qualities of this product.

In general, the correct and most importantly healthy diet for weight gain should have the following percentage of fat and protein and carbohydrates:

• Carbohydrates - 50-60%
• proteins - 20-30%
• fats - 10-20%

This is the proportion that is optimal for health and rapid growth of muscle strength and mass. To correctly make this proportion of proteins, fats and carbohydrates, you must know and distinguish what is protein and what is carbohydrates.

Because in this article, a minimum of theory and a maximum of practice, I will tell you briefly:

Carbohydrates

Only complex carbohydrates (they are good), simple ones are bad.

• Long carbohydrates - , .
• Slightly faster carbohydrates - oatmeal, potatoes,...
• Very fast carbohydrates - any dried fruits, sugar, honey, etc.

From ordinary food products: meat, fish, poultry, milk, kefir.

From sports nutrition:

• Whey protein or amino acids are absorbed very quickly.
• Casein protein takes a long time to digest.

P.s. sports.pit, in fact, is not needed, because it is of no use, like milk from a goat, everyone has long known that the basis of all basics is the usual proper nutrition, and sports.pit is just an additive (not playing a special role), but the dough is worth it.. it’s better to save money and buy normal, nutritious food. This is true, by the way.

In general, the foods I use (and you should use) are:

• Buckwheat and rice as the main source of carbohydrates (energy), lately I have been eating only buckwheat, from morning to evening.
• Meat, cottage cheese, eggs, milk as the main source of protein (building material). I eat everything, without exception.
• Vegetables (cucumbers, tomatoes, cabbage, etc.) + fruits (bananas, pears, apples, in general, what will happen) = this item is optional (i.e. in winter there is no opportunity to eat all this, so we use, for example, salted cabbage or pickled cucumbers or tomato juice, in general, rolls) will be normal (because there is no choice).

For you, I photographed everything that I myself eat (these are the food products that we talked about above), in general, see the photo below:

On the left is ordinary water (4-5 liters, enough for a maximum of two days, because you need to drink a lot, muscle growth is not possible without water), behind is a borscht (ahh, purely for variety, we don’t take it into account at all), to the right of the borscht is the main source of energy = buckwheat (maybe rice), it just so happened that I only had buckwheat.

Next comes the building material, i.e. protein, there is whey protein (which I use very rarely), next to it is frozen meat (beef, chicken, in general, I have a mixture), alas, it is frozen, I will cook it tomorrow => (here, by the way, is a photo of the finished meat) :

There are also eggs on my table (where would we be without them, I eat a lot of eggs), to the right of the eggs there is milk (kefir 1%, milk 2.5%, cottage cheese 0%), and there are vitamin tablets called alphabet (these are my favorites, ordinary pharmacy ones), at the top above the milk there is cabbage and pickles (i.e. it was winter then (when I took all this pictures), there were no ordinary tomatoes, green cabbage and fresh cucumbers), and on there is fruit on the windowsill (there are apples, oranges, pears, tangerines, everything that was there =)).

Okay, we figured out what we will eat every day, day after day.

Now, let's figure out how we will eat it (a specific example is how I eat, and this is exactly how you will need to eat; the time and amount of food, of course, is selected independently, but the essence is still the same).

When and what to eat? (specifically and clearly)

P.s. I repeat (the time of meals and the amount of food is adjusted to you, I just posted how I eat in bulk (and this is how I used to eat, now the portions of food have increased), but you understand: time and amount - There is no dogma in food, it adapts to itself, to your daily schedule, to your body type, body weight, etc.). All in all:

Getting up at 9.00 - immediately after waking up, I drink a glass of water (if you have amino acids, be sure to drink them in the morning immediately after waking up). You can’t eat normally right away, because the body (including the stomach) has not yet woken up. You need to wait 20-30 minutes, after which you can eat normally.

9.30 - breakfast (200 grams of buckwheat or rice + 30 grams of any protein (2 eggs or 30 grams of whey protein with milk or chicken breast).

11.30 - snack 50 gr. rice or buckwheat + 50 gr. meat + vegetables

14.00 - lunch (100-200 grams of buckwheat or rice) + 100 grams. meat (for example, chicken breasts) + vegetables.

16.00 - snack (50 grams of rice or buckwheat) + 3 boiled eggs + vegetables.

I used cutlets instead of boiled eggs.

30 minutes before training, i.e. 17.00 drink 30 grams of whey protein or gainer (if you have it, and if not, then it doesn’t matter, to be honest, there is no special role). I don’t drink a damn thing, as for me, it’s all useless.

At 17.30 - 18.15 (training time - 40-45 minutes)

18.15 (immediately after training) - Eat simple carbohydrates + fast proteins (from simple carbohydrates this is any sweet, for example Snickers, chocolate, banana or some kind of sweet juice, drink, in general, anything + protein, in the form of amino acids (if any) , and if not, then just solo something from simple carbohydrates, for example, Snickers, a banana or whatever (this is the only meal where you can treat yourself to something tasty, the rest of the time you can’t, so see for yourself) .

You should also know that, in principle, after training you can eat nothing at all (that is, there is no protein-carbohydrate window, which supposedly lasts 15-30 minutes, this is all nonsense, advertising brainwashing for making money by selling sports nutrition) , in general, you can just go home and eat normally there (that’s what I do, half an hour after training I eat and smell myself normally), but in any case, see for yourself.

19.00 - dinner (100 grams of rice or buckwheat) + 150 grams. meat + 2 boiled eggs + vegetables.

I decided to take those same cutlets instead of eggs + borscht for a change :)

Immediately after dinner, drink 5 grams of creatine (if you have it) (I recommend mixing it with sweet juice). If not, no problem, don’t worry.

21.00 - snack (50 grams of buckwheat or rice + 50-100 grams of meat or 3 boiled eggs + vegetables).

Instead of boiled eggs, I took cutlets again)) (I just had eggs that week, but practically no meat, now I’m pampering myself).

23.00 - snack (before bed) - 200 grams of cottage cheese or “night” protein 1 serving: i.e. 30 gr.

I put 200 grams (pack) of 0% cottage cheese and fill it with kefir (2.5%), this is the only way I can eat.

It doesn’t work at all without kefir (too dry).

Be sure to drink water half an hour before meals and half an hour after eating each meal; you must drink at least 3 liters of water per day!!!

Without water, muscle growth is not possible, don’t think that these are jokes... I’m completely serious. Water is very important.

OK it's all over Now. There is essentially nothing difficult here. Maybe at first glance (at first) it will seem, oh my God, how much you need to eat, what a cow you eat and eat, and then when to live, or something else like that.

In this case, remember, no one is forcing you, don’t you want to? Please, go further to the gym and do your biceps curls)), without achieving a damn thing, remaining the same wretch as you are now, well, who needs a real result - you are welcome.

Anyway, I don’t even remember how many years I eat like this, and I live normally, I combine everything and manage to do it, I need to get used to it. We are all human, I often break, I eat whatever I want, in addition to this.

In general, everything is chick-fuck, if there is a desire, then everything will be there.

For dessert - a video: perhaps you will like the sensible recommendations from Alexander Shchukin:

05-10-2014

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Today there are a huge number of diets that are actively used by bodybuilding athletes. However, most of them do not lead to the desired effect, since they are created by the athletes themselves. Everyone wants to invent their own miracle diet that will build muscle in a short time. And often they use specific products for this, or invent various dishes and cocktails that include a combination of incompatible products and are difficult to prepare.

All these experiments, as a rule, lead nowhere. There is either no result at all, or there is one, but at the same time, health deteriorates very much, which very often becomes the reason for stopping training.

Naturally, in order for muscles to become prominent, it is not enough just to lift a barbell every day in the gym; you need a diet that will remove the fat layer that covers the muscles from human view. But is there a diet that would allow you to remove fat while helping to build muscle mass?

Such a nutrition program exists and it is called a protein diet for muscles. How is it superior to other nutrition programs and how does it build muscle? Let's try to figure it out.

From the name alone it is clear that the basis of the diet is protein-rich foods. Even a novice athlete knows how protein “works” in the human body. Protein is an essential component for normal muscle development and growth. It is for this reason that at the beginning of their training they add to their diet.

But they are not so safe for the human body, as scientists from European countries have repeatedly proven. A protein diet for gaining muscle mass is based not only on the consumption of protein foods, but also food that contains carbohydrates and fats in small doses, which the body simply needs for normal functioning.

Their complete absence can cause the development of many diseases, as well as disruption of systems and internal organs. Also, their absence can lead to impaired carbohydrate metabolism and an excess of ketone bodies in the blood.

A protein diet for muscle growth also does not prohibit the consumption of high-calorie foods (naturally, in moderation), since athletes simply need energy, which they will spend in the gym, and their amount directly depends on the intensity of the exercise.

Protein is digested very slowly by the body, which “forces” it to spend a lot of energy on it. This is why the fat layer is burned. After which most of the proteins are distributed by the body in different directions, and most of them go directly into the muscles, due to which an increase in muscle mass occurs.

A protein diet for building muscle mass is aimed at achieving the desired results without compromising your health. You can stick to this diet for a long time, as it includes carbohydrates and fats.

In order to simply “dry out” the fat layer and define the muscle definition, you need six meals a day, which will include a large amount of proteins and an average amount of carbohydrates and fats. In this case, the serving size should be small and sufficient to remove the feeling of hunger.

If it is necessary to significantly increase muscle mass, the portion should be increased, but within reasonable limits. At the same time, only protein foods should increase in quantity, and not carbohydrates.

In this case, it is necessary to drink a lot of fluid, since athletes especially need it. The amount of fluid should not be less than 2.5 liters per day. It should only be water; you can replace it with non-carbonated mineral water. Sweet drinks (juices, carbonated water, compotes, fruit drinks) and drinks that contain caffeine (black and green tea, coffee, cocoa) are excluded.

As for products that contain carbohydrates and fats, they should fill the athlete’s diet by 30%. That is, 70% of the diet should be protein foods, and 30% food with carbohydrates and fats.

You can learn more about the protein diet for muscles in the following video:

Protein diet for muscle gain: allowed foods

Understanding the principle of how a protein diet works to build muscle mass, you can create a menu for each day yourself. However, you should know what foods should be included in the diet when following such a nutrition program.

So, the main food products that should fill the diet by 70% are:

• skim cheese;
• boiled egg whites;
• raw eggs;
• boiled or steamed poultry meat (chicken or turkey), but only skinless brisket should be consumed;
• squid meat;
• low-fat sea fish;
• legumes;
• nuts.

In the evening hours, these products should fill 100% of the portion. In the morning and afternoon, 30% of the food consumed is carbohydrates and fats, which are included in the following products:

• kefir;
• natural yogurt;
• oat and buckwheat porridges cooked only in water without adding butter, salt and sugar;
• vegetables and fruits, with the exception of grapes, bananas, pears and potatoes. It is allowed to eat carrots, cabbage of various varieties, cucumbers, tomatoes, bell peppers, plums, apricots, citrus fruits and green varieties of apples.

It is these products that should comprise the daily menu of a person who wants to increase muscle mass.

Cooking Rules

Rule #1: no frying! Only cook by steam or in water. Sometimes it is allowed to bake vegetables and fruits in foil.

Rule No. 2: You can’t add salt and sugar!

Rule No. 3: you are allowed to consume 2 tbsp per day. l. olive oil for salad dressing! But it is best to use natural yogurt for these purposes.

The food system for losing weight is much different from the food system for gaining muscle mass, even though in both the first and second cases the basis is a protein diet.

For athletes who want to build muscle quickly, they should remember that they must consume at least 2,800 kcal per day. Of course, this figure should be approached gradually so as not to harm your health. To do this, you need to add 300 kcal to the existing indicator every day until this indicator reaches the required values.

The first 70% of food consumption (breakfast, lunch, lunch and afternoon snack) should occur in the first half of the day, that is, before 16:00. Next you need to adhere to the following scheme:

• 1 - 2 hours before class you need to eat one egg white and 1 small portion of boiled cereal (rice, buckwheat or oatmeal);
• you immediately need to drink a cocktail that will contain a large amount of proteins and carbohydrates;
• 2 - 3 hours after training, dinner should take place, which will consist exclusively of protein foods.

It is worth remembering that a protein diet for muscle building should not become a way of your life. This diet, like any other, still leaves an “imprint” on the body. Therefore, it is not recommended to stick to it for more than 1 month.

There is no special “entry” or “exit” to this diet. But to maintain results, you still need to adhere to several rules:

• after completing the diet, you need to gradually introduce bakery and pasta products into the diet;
• You can add prohibited fruits and vegetables to your diet only after 4-7 days;
• 2 - 3 weeks after finishing the diet, you can start eating fried foods and confectionery in small quantities.

Follow all the rules and you will notice how your muscles begin to grow by leaps and bounds! Good luck in your endeavors!

(5)

Most often, a protein diet is used to build muscle mass. It gives very good results. When it is followed, fat is burned and a magnificent muscle definition emerges.

Fast carbohydrates include: potatoes, sweets, pasta and flour products. They need to be eaten in moderation. Carbohydrates increase blood sugar levels and very quickly, glucose turns into fat. One rule for everyone, whether you are skinny or a pumped up bodybuilder, it is better to reduce carbohydrate intake to a minimum.

The essence of a protein diet is to eat plenty of protein and limit your intake of carbohydrates and fats. Proteins are involved in the process of maintaining muscles and the formation of new cells. Eating large amounts of protein leads to the formation of new building “elements” in the body, and reducing the intake of carbohydrates and fats leads the body to burn fat deposits.

So, let's look at the basic rules of a protein diet:

Multiple meals

Everything a person needs to consume in a day must be divided into five meals. It's better to eat less, but more often. Three meals a day to gain muscle mass is not enough. If you eat a lot and rarely, then fat deposits will definitely appear. Breakfast, second breakfast, lunch, afternoon snack, dinner.

Limit consumption of fast carbohydrates

Fast carbohydrates include: potatoes, sweets, pasta and flour products. They need to be eaten in moderation. Carbohydrates increase blood sugar levels and very quickly, glucose turns into fat. Whether you are skinny or a pumped-up bodybuilder, there is one rule for everyone: it is better to reduce carbohydrate intake to a minimum.

Reduce fat intake

Remove lard, fatty meat, mayonnaise, margarine, butter and sausage from your diet. But remember that not all fats are bad. Mandatory fats in the diet are, for example, vegetable oil, the fats of which are involved in the production of the male hormone, testosterone. Without fats, fat metabolism in the body is not possible.

Movement is life!

Physical exercise plus proper nutrition and the result will not take long to arrive.

Drink enough water

Water distributes nutrients in the body and removes waste products from it. Water is necessary for metabolism and thermoregulation. Without water, the duration and quality of exercise performed decreases. You need to drink eight glasses of clean water a day, not counting broths and tea.

Compliance with work and rest schedules

Don't sweat nonstop in the gym. Every person needs rest. Relaxation.

Eating plenty of protein

Main protein products: cottage cheese, eggs, chicken, turkey, fish, cereals, nuts, mushrooms. In addition to proteins, you should also include vitamins and microelements in your diet. Vegetables, herbs and fruits go well with protein foods.

In order to see beautiful muscle definition on your body, you need to follow a diet for four to eight weeks. 5 / 5. Total ratings: 5