For many of us, a set muscle mass conjures up images of countless hours in gym but diet doesn't come to mind. Your body needs calories and nutritional support to meet the demands of growing muscle mass and adapt to a variety of activities. Before making drastic changes to your lifestyle, consult your doctor. personal trainer and a nutritionist.

Steps

What to eat

Eat enough protein. The basic rule is that you need to consume 1-1.5 times protein in grams more weight your body. For example, if you weigh 70 kg, you need to eat 70 to 105 grams of protein per day if you want to gradually build muscle. If you have overweight, replace your ideal weight body and calculate in grams. Proteins that are great for building muscle include:

• red meat - beef, pork, lamb, venison, and so on;
• fish - tuna, salmon, swordfish, perch, trout, mackerel and so on;
• poultry - chicken, turkey, duck breasts, and so on;
• eggs, especially egg whites; the yolk contains a lot of cholesterol, but one or two a day are not harmful to health;
• dairy products - milk, cheese, cottage cheese, yogurt and so on.

1. Learn the difference between complete and incomplete proteins. In order to build muscle, you need to consume complete proteins found in eggs, meat, fish, cheese, milk, and most other animal products. Rule of thumb: If the protein is of animal origin, it is considered complete. If you're a vegetarian, don't worry - there are tons of non-animal complete proteins. Complete Vegetarian Proteins Include:

   • soy;
   • quinoa;
   • buckwheat;
   • hemp seeds;
   • beans or legumes with rice.

2. Eat foods with high PDCAAS ( protein digestibility-corrected amino acid score- amino acid coefficient of assimilation of proteins). It is an indicator of how well different proteins are absorbed by the body, based on the solubility of amino acids in the protein. Think of PDCAAS as a classification of protein quality, with 1 being the highest score and 0 being the lowest. Here is a breakdown of the most common proteins by their rounded PDCAA values:

   • 1.00: egg white, whey, casein, soy protein;
   • 0.9: beef, soybeans;
   • 0.7: chickpeas, fruits, black beans, vegetables, other legumes;
   • 0.5: cereals and their derivatives, peanuts;
   • 0.4: Whole grains.

3. Include carbohydrates in your diet. It is important that your body is getting enough carbohydrates so that it can use the glycogen (energy) stores in your muscles while you build muscle. If you don't consume the right amount of carbohydrates, your body will not have enough energy and will start using muscle instead! To build muscle, your diet should be about 40% to 60% carbohydrates, or about 1,500 calories per day.

   Eat healthy fats. Not all fats are created equal. In fact, there is reason to believe that healthy fats are beneficial for building muscle. You need to get 20% to 35% of your calories from fat. Eat monounsaturated and polyunsaturated fats. They are "good" fats and include:

   • olive, peanut, sunflower, rapeseed and avocado oils;
   • a fish;
   • nuts;
   • flaxseed and pumpkin seeds;
   • soy products such as tofu or soy milk.
4. • ice cream, candy, and packaged snacks;
   • high-fat meat;
   • lard, margarine and processed vegetable fats;
   • fried food.

5. Eat plenty of fiber. Remember, it's important to include green vegetables in your diet, such as spinach or broccoli, to make sure you're getting enough vitamins. In addition, green leafy vegetables are high in fiber, which helps to detoxify the body.

6. Keep track of your salt intake. Yes, excessive salt intake can lead to hypertension, but when you sweat, you lose massive amounts of sodium. In addition, sodium (a key electrolyte) helps muscles to contract, which is why it is found in many sports drinks.

   How to eat

   1. Eat when you are hungry. It is obvious? Many bodybuilders are under the misconception that muscle building diets must be more complex than they really are. Eating what you like, within the parameters outlined in the previous section, is the key to consistently building muscle. If you don't eat what you like regularly, it will be more difficult for you to follow the diet. Here example diet which will give you a better idea of ​​what to eat during the day:

      • breakfast: protein omelet with turkey; whole grain toast; banana;
      • snack: a mixture of nuts, an apple;
      • lunch: tuna salad with olive oil, onions and capers; fried cabbage;
      • pre-workout snack: curd cheese with blueberries;
      • snack after workout: protein shake; fried spinach;
      • dinner: chicken breast in orange-soy sauce with quinoa; stew of carrots, onions, peas and peppers.

   2. Create a calorie surplus. For many bodybuilders, it's important to combine the increase in protein with the increase in calories so that the effort in the gym doesn't go to waste. You need to store enough energy to burn it to build muscle, but not eat too many calories to store fat.

      • Calorie counting should include the number of calories you need to consume on average per day in relation to the average amount of energy produced to maintain your current body weight. For most people with a healthy body weight, this is around 2,000 calories.
      • Men need about 250 extra calories a day (2,250 total), while women need about 150 extra calories a day (2,125 total). During a given week, thanks to muscle building exercises and proper nutrition, this increase in calories should translate into approximately 0.11-0.22 kg of muscle mass.

   3. Be sure to have breakfast. Breakfast is arguably the most important meal of the day besides post-workout meals. A breakfast of protein, complex carbohydrates, and fiber will kickstart your metabolism. It also prevents your body from absorbing energy from the muscles. Remember the saying: "Eat breakfast like a king, dine like a prince, and dine like a beggar." You are not on a weight loss diet, your task is to build muscle, so you do not need to starve.

      • Add protein to your breakfast. Omelets, cocktails (or smoothies), and curd cheese are excellent sources of protein.
      • Eat complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts break down easily and cause a spike in sugar levels, complex carbohydrates (oatmeal, bran, beans, whole grains) are broken down over a long period of time and do not cause an increase in blood sugar levels.

   4. Eat less and more often. Eat at regular intervals so you won't be hungry enough to overeat. If you act consistently, the feeling of hunger will appear at a certain time.

      • Aim for breakfast, lunch, dinner, post-workout, before bed (at least an hour before bed), and add two snacks in between. Snacks can include anything from nuts and seeds to vegetables or fruits.
      • If you are trying to build muscle and lose weight, skip meals before bed. Eating just before bed will cause the body to convert any undigested food into fat instead of energy or muscle. Before and during sleep, metabolism slows down significantly.

   5. Drink plenty of water throughout the day. Dehydration can lead to poor muscle recovery, so make sure you drink plenty of water throughout the day. Drink water while exercising. The recommended amount of water for men per day is about 3 liters and 2.2 liters for women.

      • Purchase a water filter to filter your tap water. Buying a water filter is an economical way to convert your mains water into healthy, tasty water.
      • Don't wait to get thirsty to drink. Provide your body with water regularly and do not dehydrate it (remember the moments when you greedily swallowed water - this state should be avoided); this is especially important during training.

   Safe use of food additives

   1. Decide if nutritional supplements are right for you or not. Natural protein and nutritional supplements for bodybuilders are an easy way to get more protein. Whey and soy proteins are common.

      • Start with a serum before and after your workout. Whey powder is the simplest, safest and most effective way start using nutritional supplements to build muscle. Whey powder is readily available in large quantities and easy to use. You can take it in cocktails, often available in a wide variety of flavors, and drink it before and after your workouts.
      • Be guided by the amount of protein you need per day. Read the instructions for the food supplement and adjust the formula accordingly.

   2. Consider taking creatine. Creatine helps to build lean muscle mass and regenerate muscle when depleted. However, this is just a dietary supplement and does not necessarily contribute to muscle growth. Up to 10 grams of creatine, 3–5 grams each before and after workouts, can help increase the production of adenosine triphosphate (ATP), which will increase endurance during workouts and therefore easier to build muscle mass.

      Maintain optimal water balance. Some doctors find that whey protein is difficult to digest and can strain the liver or kidneys, especially in large quantities. A high protein diet generally puts a strain on the kidneys, so it is important to drink plenty of water. Drink plenty of water to cleanse the body and weaken negative consequences high protein diets.

   • Balance your workouts. If you perform intensively aerobic exercise of any kind and do not stick to a high protein diet, then you will begin to consistently lose strength and muscle mass. Many athletes, such as wrestlers, have experienced decreases in strength and endurance during the sporting season because they were unfamiliar with this fact.
   • Rather than eating all the protein or carbohydrates in one meal, the best solution is to distribute them throughout the day. Five or more small meals are best. If you eat all the protein in one meal, your body simply won't be able to use all of it. It is on the preservation high level protein in your blood so that your muscles can gradually repair themselves throughout the day and even while you sleep.

   Warnings

   • As hard as it is to build muscle, steroids are not an option. Steroids are very harmful to the body and cause side effects.
   • Be sure to drink plenty of water. 3.5 liters per day will be sufficient. Considering training, this is not as much as it seems.

Every person dreams of having a beautiful and pumped-up body. Everyone is attracted to the bumps of muscles that stick out from under the shirt. To have beautiful body, people start dieting or exercising. But fasting and lifting "iron" will lead nowhere. Nutrition for gaining muscle mass on the menu is just as important as, for example, barbell exercises. Sometimes athletes do not attach much importance to this moment, after which they are disappointed in their results. Only by choosing the right menu for gaining muscle mass, you can achieve success in bodybuilding.

50% of success is proper nutrition

It is worth choosing a menu for building muscle mass only when the plans include the task of pumping up. If a person walks in only to simply keep himself in good shape and feel muscle tone, he does not need special food. The main key to actively gaining muscle mass is following a specific diet.

Why you can't do without food

There is no need to look for the answer for a long time: when there is a large load on the muscles, a huge amount of energy is wasted. Consequently, the same amount must enter the body for its restoration. The following question arises: "If you eat poorly, where will the same energy be found?" Yes, nowhere! Nutrition for gaining muscle mass (menu) is primarily aimed at restoring the same energy spent during training and providing the body with new "building blocks" - proteins.

Proteins are a building material for our body

A person cannot grow and develop normally without a sufficient amount of proteins. These substances are found in muscles, organs and much more in the body. Also, all enzymes that regulate the activity of the body are composed of protein. That is why it is so important to get enough protein foods. Its use provides the building materials for the muscles that are so important in gaining mass.

Another point: in order to build something, you need to spend a certain amount of energy. This is why you shouldn't ignore foods high in carbohydrates. These substances are a fast source of energy for muscle building. As a result, it turns out that proteins serve as "building blocks" for building beautiful and relief bumps, and carbohydrates are collected together.

The secret of correct and fast muscle growth

The secret of the menu is simple: you need to eat more calories than you can spend. Only in this way, and not otherwise, is it possible, saying in simple words, pump up. Nutrition needs to be given great attention. So, with mistakes in nutrition, all excess calories will instantly go into fat, and not where athletes need it. If you eat everything in a row, it will come out as written above. Proper nutrition for muscle mass should not be high in fat.

Sports nutrition is best for building muscle. Reviews say that its main plus is the absence of unhealthy fats and sugars, which is a good start in the process of gaining muscle mass.

Daily routine is the key to success

Meals for gaining muscle mass (see the menu below) require a current daily routine so that the body can get used to eating food at certain times. Below is the most balanced meal plan for aspiring bodybuilders.

08:00 - Rise. Can be done gymnastic exercises or go for a morning run. This procedure will help the body and muscles to wake up and tone them.

08:30 - Breakfast. The first meal is very important. It should never be ignored. The future bodybuilder definitely needs a hearty breakfast.

11:00 - Lunch. Snacks are just as important as your main meals. It is at this stage that a person stores energy for the whole day, which is then quickly consumed.

14:00 - Lunch. Also an important point in the meal plan. It is after lunch that all the most important elements to build muscle mass.

16:00 - Pre-workout snack. This meal should not be dense, as exercising on a heavy stomach is not very beneficial.

18:30 - Light snack.

19:00 - Dinner. Don't eat a lot of heavy food for dinner.

21:00 - Snack before bed.

Such an easy meal plan will allow you to gain muscle mass in a short time.

How many times a day should you eat

To begin with, the usual three meals a day of ordinary people will not suit a real athlete. Too much time passes between breakfast, lunch and dinner. A large pile of muscles will need regular nutrition. This is why intermediate snacks are so important. It is better to eat a little, but more often.

When an athlete feels hungry, this is the first sign of an energy hunger that will not lead to good. If the energy level drops, the hormone cortisol is released. Its purpose is to convert the accumulated reserves into energy. And it first of all gets into the muscles. That is, during hunger, due to the action of the hormone, muscle mass is burned. Everything that was given by such work in gyms, will disappear. Therefore, for an athlete gaining muscle mass, it is so important to remember about the meal schedule and the role of nutrition for further pumping up the body.

Breakfast of a real bodybuilder

Breakfast is perhaps the most important of all meals. It is at this stage that the body so needs fresh strength for the next working day. The first meal of the pitching should consist of as well as proteins. For an effective set of muscle mass, the body will need more complex carbohydrates (a ratio of about 30% to 70%).

Ideally, breakfast should look something like this:

1. After lifting, immediately eat some fast carbohydrates. The best and healthiest option is a glass of fresh juice. Isn't he? A cup of tea and bread and butter will work too.

2. If you are too lazy to do morning exercises, then you can start preparing the main breakfast. At the second stage, they take proteins - fried eggs with bread.

3. There is little left - to take complex carbohydrates. It is better to eat a little, since there will be a snack ahead.

Fast carbohydrates

Fast carbohydrates must be present in breakfast. These substances are rapidly absorbed into the blood (the process begins in the mouth) and dramatically increase the sugar level. Such food will help you quickly move away from sleep and awaken the body. Fast carbohydrates found in baked goods, chocolate, ice cream, juice, fruit, jam and honey.

Complex carbohydrates

Complex carbohydrates must be present in a bodybuilder's breakfast for long-term maintenance of that same blood sugar level. In order not to feel hunger for several hours, it is worth eating porridge for breakfast. Oatmeal is best, which is very good for the stomach and intestines.

Protein

Protein

How many gossips: "Protein is a panacea for bodybuilders, muscles grow by leaps and bounds." All of these headlines just became a good publicity stunt. But what is protein? It's just protein. Protein is only part of the muscle building complex, which includes exhausting workouts, healthy sleep and nutrition. Proteins are useless for the mass without the above factors.

How to take protein

This protein should also be taken according to the method. If you eat a daily dose of protein in one sitting, then good will come of it. It should be taken in moderation throughout the day. Protein is included in sports nutrition. Reviews are advised to take up to 2 grams of this substance per 1 kg of weight.

In the morning, to quickly get rid of the muscle-damaging hormone, you need to take a dose of fast whey protein, which will deliver the required proportion of protein to the body.

If work or study does not allow you to eat 5-6 times a day, then the intake of the same fast protein will be mandatory for gaining muscle mass.

Do not forget about taking it before and after training, since it is at this time that the body needs additional strength.

Complete protein intake with at different levels assimilation will constantly maintain the content of all the necessary substances in the blood, which will certainly lead to a set of muscle mass.

A word about water

Often when talking about training and sports nutrition, protein, meat and so on float in my thoughts. In fact, no organism can function normally without water. Taking protein, carbohydrates will not build muscle if water is not enough. Latent dehydration is one of the main reasons for long muscle growth. A bodybuilder must take about 3.5 liters of water per day, since a large amount of fluid is lost during training, and sometimes it is not enough for the normal functioning of the body.

How to tell if your body has hidden dehydration

The method is very simple: you need to drink three cups of water in a row, if after such an amount of water a person does not go to the toilet for an hour and a half, then this is a clear sign of latent dehydration.

Nutrition for gaining muscle mass (the menu should be made taking into account the above recommendations) is very important. Only when proper nutrition the bodybuilder will be able to achieve success in his business.

What if I told you that you can build muscle with less time spent on grueling workouts? Or preserve muscle mass by spending less time in the gym? And even get stronger and more resilient by exercising less? “What's the secret?” You ask. In proper nutrition!

Being personal trainer, I often encounter this situation: many clients train hard, not paying due attention to nutrition. As a result, the time and effort spent training goes nowhere. Why? I know the answer to this question, because I myself once did the same.

This product should become the MAIN COMPONENT of your nutrition if you want to increase muscle mass. Why? Because beef has all the nutrients it needs to grow muscle tissue. An average 85 gram serving of lean beef contains 154 calories and provides 10 essential nutrients, including iron, zinc and B vitamins.

More importantly, this product contains high quality protein (not all types of protein are created equal) and high levels of an amino acid that works with insulin to promote muscle gain. For those trying to lose weight, the great news is that an 85g serving of beef contains the same amount of protein as a cup and a half of legumes, but half the calories.

Just like beef, it is an excellent source of high quality protein that plays important role in increasing and maintaining muscle mass, maintaining bone strength and keeping weight at the desired level. And, of course, there are many ways to prepare the breast. Therefore, feel free to go to the store, buy chicken fillet, season it with your favorite spices and cook as you like. To make it easier, check out our article 10 of the most delicious chicken fillet recipes.

Few know, but cottage cheese contains a complex protein called casein. This protein is absorbed very slowly, which is good for maintaining muscle tone. This is useful for those who have to go without food for a long time. Do not forget that cottage cheese is an excellent source of vitamin B12, calcium and other important nutrients.

Tip: Buy low-fat / low-fat cottage cheese.

Eggs contain:

• high quality protein,
• nine important amino acids,
• choline,
• healthy fats
• vitamin D.

If you put it all together, then eggs are a very valuable product. In addition, numerous studies have proven that eggs are not harmful to health.

There is an explanation as to why whey protein supplements are the most popular with bodybuilders. They are a fast and convenient source of protein at an affordable price. Bodybuilding athletes usually take these supplements upon awakening, immediately after physical exercise and in combination with several meals.

However, even if you are not a bodybuilder, taking supplements immediately after exercise is very effective method building muscle mass. However, don't rely on them entirely. It is much more beneficial to get high quality protein from whole foods and use milk protein as a supplement.

High in protein, low in fat and high in omega-3s fatty acids... These substances are not only beneficial for health, but also contribute to the loss of excess fat and the correct course of vital processes, such as metabolism.

Oatmeal is an ideal source of carbohydrates due to its low glycemic index (GI) and minimal processing during cooking. Low GI foods have the following benefits:

• More trace elements and coarse fiber
• Long feeling of satiety
• Reducing hunger
• Saturation of the body with energy for a longer period
• Fat loss

We draw two important conclusions:

1. Oatmeal products promote fat loss, which is good for losing weight
2. Oatmeal products are high in carbohydrates, which is good for maintaining muscle mass.

Whole grains are more efficiently digested and more nutritious than refined grains. Thus, whole grain foods provide the body with energy for a long period of time and are very beneficial for health. For example, brown rice helps increase hormone levels, which are very important for increasing muscle mass, losing weight, and improving endurance.

First, fruits and vegetables are rich sources of antioxidants, which are important for healthy functioning. immune system... Secondly, they supply the body with a huge amount of other nutrients, such as vitamin C, vitamin E and beta-carotene. Finally, fruits and vegetables contain coarse fiber, which the body needs to eliminate unwanted foods.

I know some shudder at the thought of eating fat, but the right fats are needed for muscle growth. In fact, they play an important role in the production of hormones ( testosterone and growth hormone), which are responsible for the growth of muscle mass and increase in endurance.

The metabolic rate is increased, which helps to lose excess fat. In addition, fats are needed for the proper course of natural processes in the body. Polyunsaturated and monounsaturated fats are examples of the right fats. They are contained in:

• salmon,
• other types of fish,
• nuts,
• deciduous vegetables,
• oil,
• avocado,
• seeds.

Also, these foods are rich in omega-3 and omega-6 fatty acids.

Now that you know what to eat, it's worth considering the right training plan.

Strength training is not the only imperative for a beautifully sculpted body. Use the right products nutrition enhances muscle building capabilities. By starting to choose the best foods rich in protein, fat and carbohydrates, you can improve your results.

Tom Venuto ( Tom venuto) - nutritionist, trainer and bodybuilder, advocate healthy way life, notes that it is necessary:

• Consume fewer calories than is expended.
• Find an effective ratio of protein, fat and carbohydrates.
• Eat 4-5 times a day, at least approximately at the same time.
• Lean protein should be included in every meal.
• Each meal should include "correct carbohydrates", but refined sugar (in all its types) is categorically excluded from the diet.
• Consume the "right fats".
• To drink a lot of water.
• Eat natural, unprocessed food.

Here is a list of the best foods that will easily fit into your daily diet:

Some protein sources can be high in saturated fat, most of which can lead to and raise blood cholesterol levels. Chicken breast and turkey are lean sources of protein with a minimum of saturated fat. 100 grams contains 30 grams of protein and 3 grams of fat, 1 of which is saturated. Animal products contain complete protein, which makes poultry the best product for muscle building.

A fish

Salmon and tuna are two types of fish that will help you build muscle. After a considerable amount of research, scientists have come to the conclusion that the benefits of tuna are in its rich composition, this is a real treasure of amino acids, vitamins, macro and microelements. A piece of tuna contains only 139 kcal, 24.4 grams of protein, 4.6 grams of fat per 100 grams. In salmon - 153 kcal per 100 grams. The benefits of salmon lie primarily in the fact that this fish is rich. These fats help stimulate hormones to promote muscle growth and prevent the body from burning amino acids for energy.

Oatmeal

Due to the high fiber content in it, the processing process is quite long compared to other cereals. Therefore, oatmeal can help you feel full for a long time, prevent overeating, and also reduce the desire for sugary and unhealthy foods that do not support muscle growth.

Yogurt

Yogurt is a great source of protein. Natural yogurt contains 10-14 g of protein. Compared to classic yogurt, Greek yogurt contains almost twice as much protein: 13-20 g per serving. In addition, this lactic acid product contains less sugar. This healthy milk-containing product also contains calcium. Our body needs calcium more than any other trace element. Teeth and bones need it for mineralization, muscles for contractions. It is vital that you get good amounts of calcium from your diet every day. And Greek yogurt should help with that.

Serum

Whey is a by-product in the production of cheese, cottage cheese and casein. This protein source is easy to digest and contains all the amino acids needed to build muscle. Whey Protein mixes easily with water, milk or juice. A study in the journal Applied Physiology, Nutrition and Metabolism published in December 2007 concluded that whey protein intake after strength training can stimulate muscle protein synthesis, which leads to increased muscle mass in the long term.

Beef

The calorie content of beef is 187 kcal per 100 grams of product. The main value of beef is complete protein and heme iron, which contribute to the saturation of the body's cells with vital oxygen. Beef also contains low-value proteins such as collagen and elastin. It is known that collagen is the main building material of the inter-articular ligaments. Stick to lean beef as it is lower in saturated fat.

Cottage cheese

Curd is a very healthy product. One hundred grams of cottage cheese contains: 15 grams of protein, 18 grams of fat, 2.9 grams of carbohydrates. Water more than fifty percent of total mass... Semi-fat cottage cheese contains more protein (18 grams), but less fat, and fat-free cottage cheese contains a lot of water and practically no fat, but protein is more than twenty grams. Better if it is fat-free . Since it contains a minimum of animal fat, which causes blockage of blood vessels due to the high amount of cholesterol, which in turn contributes to ischemia, atherosclerosis, etc. Cottage cheese itself is not tasty, therefore, in order for the cottage cheese not to be rejected by the body, it is best to mix it in a mixer along with a banana. It turns out a very tasty and healthy cocktail, because bananas are enriched with B vitamins, which are also necessary for building muscle mass.

Eggs

One egg contains about 6-7 grams of protein. Eggs are also rich in the amino acids tryptophan, which will help you sleep soundly. While restful rest is essential for muscle growth as it allows your body to repair itself. And in addition, the egg has many useful properties, due to the fact that it contains proteins, fats, vitamins, minerals, and other chemicals that are needed to maintain human health in good shape.

Walnuts and almonds

Almonds and walnuts should be on your list of fat burning and muscle building foods. As part of walnut and almonds have B vitamins, vitamins A, E, P and others, minerals: phosphorus, iron, magnesium, potassium, sodium, etc. The kernel of a nut is the perfect protein. The protein that the nut contains may well replace the "animal" proteins. In addition, they contain essential amino acids that are essential for brain nutrition and a healthy immune system.

Soya beans

Ideal protein product, do not contain saturated fat and half of their calories are from protein. And also, according to researchers, is able to resist the aging of the body, as well as increase the efficiency of intellectual work.

Beans

In terms of the amount of easily digestible proteins, this product is close to fish and meat. Beans contain a lot of iron, and iron "helps" the formation of red blood cells, provides oxygen to the cells and improves immunity. Beans provide energy that the body uses gradually - these calories do not fill up.

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Nutritional Coach, Sports Nutritionist, Evehealth Emeritus Author

14-12-2014

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This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

Modern principles of building muscle mass do not require specific foods, complex recipes and fundamentally strict frameworks for the daily diet, for both men and women. The simpler the system of weight loss and muscle building, the more effective and useful it is.

Before starting to use it, it is imperative to consult with a specialist, and what to do next, we will tell you about everything.

1. The muscle diet can be used for any period of time.
2. It has no definite "entrance" and ""
3. However, it is necessary to reduce and increase the calorie content of foods gradually, so as not to cause a disorder of the digestive system.
4. Meals should be frequent, at least 5-6 times, as well as in small portions. Thus, nutrients will be absorbed into the blood gradually, and form fatty layers Essential for Building Muscle
5. Most of the foods consumed must be high in calories, otherwise the absorption of nutrient components will deteriorate. Vegetables and fruits should be no more than 30% in the diet, because excess fiber will not allow the production of a large amount of natural substances for the formation of a figure press
6. Watch out for empty carbs and fat limits. This means that in the diet it is necessary to exclude bakery, flour, confectionery, fried, smoked, fatty, canned products, because with excessive consumption of carbohydrates, the hormone insulin is formed, which increases subcutaneous fat rather than muscle growth
7. Regular heavy drinking, not less than 3 liters. per day. Avoid dehydration and wasting your body. In addition to water, you can add compotes, drinks, without sugar and sweeteners to the diet.
8. Before training, be sure to eat porridge and vegetable salads to provide the brain and muscles with energy for the whole day
9. - the most voluminous meal, because it is at this time that carbohydrate-protein fiber opens, nutrients are adsorbed, which are used to restore muscles.

The daily intake of proteins is 25%, fats - 10%, carbohydrates - 65%.

Everyone can make a special table for himself and note every day how many calories were used during the preparation of the diet.

Many bodybuilders are wary of the many foods in their daily diet, so you should make a full list of those that can be injected into daily ration and those that slow down the growth of the muscular system.

1. Lean poultry, preferably chicken, is easy to digest and contains no fat
2. Various types of fish, you can fatty and seafood
3. Sour milk products of low fat content, these are kefir, yogurt, milk, cheese, cottage cheese ...
4. Boiled eggs, daily rate - up to 6 pcs.
5. Legumes are the main source of protein (peas, beans, beans)
6. Nuts are also useful microelements vitamins.

Be sure to control the rate of priming of these products in your daily diet, the correct dosage and percentage of protein saturation will help to build muscle more effectively.

Carbohydrate constituents

1. Cereal products:
   • oatmeal, wheat, millet, rice, buckwheat porridge, to maintain energy throughout the day
   • coarse durum wheat noodles and pasta
   • black bread
   • muesli and cereals, for a variety of lean diets
2. Mushrooms and vegetables, everyone will taste potatoes in different forms. Only not fried, no oil and salt added.
3. Greens and fruits different types and varieties. They contain many vitamins and minerals.
4. The source of fat is fish and seafood, you can add a little vegetable oil to the dishes.

Vladislav, 34 years old, tried on himself the effect of a protein diet for gaining muscle mass, the results were stunning. In just 4 weeks, he was able to achieve high performance, the figure became fit and pumped up.

Today he will reveal to us the secrets of the protein nutrition system for a week.

Breakfast. A serving of oatmeal with low-fat milk.

Lunch. Low-fat cottage cheese.

Dinner. Boiled chicken or fish - 200 g, without adding seasonings and salt.

Afternoon snack. Low-fat cheese, 2 eggs, nuts.

Dinner. 150 g of cottage cheese.

Before going to bed, a glass of low-fat kefir.

You can dilute the diet with vegetable salads, various dishes from meat and fish, the main amount of calories should not exceed 1200 Kcal.

Necessarily sport exercises, workout, exercise, running and swimming.

People with different metabolism and physique should have a different diet plan.

If you can eat more food, you should accordingly increase the daily portions of protein, carbohydrates and fats. After all, it will take more energy and effort to build muscle mass. And vice versa as well. It is important not to fill your stomach to capacity, not to overeat. Use calories for muscle recovery.

Danilo, 24 years old.

“I always tried to be in sight of all the boys and girls, so when I was drafted into the army, I decided to change my body. Long trips to the gyms only wore me out, but did not bring any results. After all, for me the goal was not to lose weight, but to build muscle mass. And so I met a man on the way, a coach of a bodybuilding team, who told me about the miraculous protein diet, and I started to implement it.

A special calorie calculation table hung on my refrigerator, I strictly regulated the amount of proteins, fats and carbohydrates. After three weeks, I achieved such amazing results that I could not get even for a third in a year in the gym. After I was drafted into the army, and especially to control diet food it was impossible. But, I'll tell you honestly, the elasticity of the muscles has not disappeared, now it remains to carry out a preventive stage on a protein diet in order to effectively consolidate the final result.

I advise everyone not to be lazy, but to always maintain their body in beauty and order! Women love it very much! "

Novice bodybuilder Stepan, 20 years old.

“The calories were calculated for us and the menu was painted by specialists, so there were no difficulties at this stage. Further, it was necessary to strictly adhere to the specified menu and daily allowance, which was already more troublesome. But since I entered the beginner bodybuilding school, hold on and show high strength will. Many of us deviated from the dietary rules, violated the training regimen and were secretly punished for this - there was no result.

I did not give up, endured, tried and two months after strict diet was able to boast in front of all his well-deserved body shapes. Yes, in addition to the diet, it was still necessary to perform special exercises to strengthen the abdomen, muscles of the arms, legs, buttocks, etc. All tasks were written in diaries, and everyone recorded their achievements at the end of the day.

Today I moved to another group, perform in the arena and have several high awards. Protein sports diet gave me hope, career growth, financial well-being and a strong family. I step forward and do not stop at the slightest difficulty, which is what I sincerely wish you. "