Exceptionally, with the help of training in the gym, gaining muscle mass will be quite difficult. To start the process in full force, you need to adhere to the program of nutrition with an emphasis on protein foods. Only in this way will it be possible to acquire a beautiful relief body consisting of muscles, and not of fat.
Diet to gain muscle mass
Consider the basic rules that every athlete who wants to increase musculature should follow:
Fractional power. The number of meals per day should be at least 5. If you eat less, but in large portions, the body will not have time to cope with the incoming amount of food. What he is unable to process is stored in fat.
Products must have a high calorie content. If the kalorazh is low, then the person will have to eat more food (by volume), which is fraught with overloading the digestive system. About 70% of all foods should have a high calorie content.
Fast carbohydrates and fats should be limited in the menu. Otherwise, not muscle mass will increase, but fatty layer. As for fast carbohydrates (sweet fruits, flour products, sweets), they are absorbed almost instantly, so the body begins to postpone them “in reserve”. For the same reason, you should abandon fatty foods. First of all it concerns sausage and bacon.
Compliance with a sports diet in combination with regular workouts will allow you to build muscle. Eating should be 2 hours before the start of the workout and one hour after it is completed.
Meals should be balanced:
- 10-20% comes from polyunsaturated fatty acids, which are the only sources of fat for the body;
- 50-60% are slow carbohydrates;
- 30-35% should fall on proteins.
Be sure to drink plenty of water, at least 2.5 liters per day. Muscle strength with insufficient intake of water in the body is reduced by 20%, which contributes to the slow growth of muscle mass.
You can not train without interruption. Muscles grow precisely during the rest between workouts. Stretching and adding muscle mass occurs in a period of 3 to 7 days. At this time, the load must be interspersed with periods of rest. Naturally, we should not forget about the principles of sports nutrition. If a person has just started to train, then the time interval between classes should be 72 hours, and 36 hours are enough for professional athletes. Sleep per day should be at least 8 hours. If possible, you need to avoid stress, because of the emotional turmoil in the body increases the level of cortisol. This, in turn, contributes to the growth of body fat and muscle burning. If you do not withstand the necessary rest intervals, the muscles will be pumped up, and not added to the mass.
Carbohydrates are burned by workouts. If you consume 20% more calories per day, this will allow you to build muscle. In order not to lose the calories in fat, you should drink carbohydrate cocktails 2 hours before the sports activities. They are also taken 1.5 hours after training.
Cardiac loads are not prioritized. In a week, just one half-hour run. This will support the health of the cardiovascular system and increase stamina. If this condition is not met, the muscles begin to “burn.”
Training, which is aimed at gaining muscle mass, should last at least 50 minutes. Moreover, the number of repetitions of strength exercises is increased up to 12 times, and the number of approaches is gradually brought to five.
It should be borne in mind that the rejection of animal fats will reduce the level of testosterone in the blood. This negatively affects the formation of muscle mass, endurance at the same time decreases by 10%, and performance by 12%. Low testosterone helps to reduce the concentration of lactic acid during exercise, which leads to a failure in metabolic processes, increased cholesterol levels in the blood, etc. Therefore, a person must receive at least 80 g of triglycerides per day. Exceed the norm in 100 g does not recommend, otherwise they will begin to be deposited in the fat. Therefore, it is impossible to eat snacks, margarine, mayonnaise, chips, crackers, smoked products and spreads.
At least 2 times in 30 days your sports program needs to be modified. New exercises are introduced into the training, the number of repetitions increases or decreases, etc.