The topic of proper nutrition is relevant not only for those who want to lose weight, but also for those who want to gain muscle mass. It doesn't matter if you exercise at home or in the gym: for muscle growth, you need to carefully monitor your diet and diet.
It is generally accepted that only losing weight girls are concerned about the diet, but this is not so. The muscle mass gain that beginners and experienced athletes dream of is also impossible without careful planning of the daily diet. Unlike losing weight, gaining mass requires a special approach to nutrition.
- Protein must be present in the diet. It is a building block for muscle, and without enough protein, it is impossible to build muscle tissue. On average, for 1 kg of weight, an adult needs 2-3 g of protein against the background of physical activity.
- In addition to protein, muscle requires carbohydrates. This is a source of energy, without which it is impossible to provide the body with a sufficient amount of calories. Calorie deficient meals are suitable for those who want to lose weight or are on a sports dryer. If you are building muscle mass, a calorie deficit will only delay the results - the body will begin to lose weight not only due to fat, but also due to muscle.
- The diet should be as balanced as possible and contain a maximum of the necessary micro- and macronutrients.
How many calories do you need when gaining mass?
The calorie rate for each person is individual - in order to draw up a competent diet, you need to calculate your own energy consumption corridor. However, if you pay attention to the average values, then an adult of average height and weight per day requires from 2000 to 2500 kilocalories. With an increase in physical activity, the need for energy sources also increases. An athlete who is engaged in weightlifting sometimes requires up to 3500 kilocalories per day, depending on body weight.
How to achieve muscle growth?
After each workout, it is necessary to close the so-called "carbohydrate window". Within half an hour after completing a workout, you can and should eat healthy, fast-digesting carbohydrates - for example, protein bars, dried fruits, bananas. A post-workout protein shake will replenish protein deficiencies and prevent muscle loss.
In addition to proteins and carbohydrates, an athlete's diet must contain fats. With the proper level of physical activity, you will not be able to put on weight, on the contrary, fats will create the necessary excess of kilocalories, thanks to which an accelerated growth of muscle mass will begin. Otherwise, the rules of the diet for an athlete when gaining weight remain universal - it is necessary to eat often and fractionally, in small portions, observe the same intervals between meals, as well as drink enough water and monitor the balance of the diet.
