Want to gain muscle mass but don't know how? This article will answer most of the questions.
Proper nutrition
For the body to build muscle, it first needs proper nutrition. This is understood as the receipt by the body of all beneficial nutrients from healthy food. It is advisable to eat at the same time every 3 hours. It is better to eat often, but little, than rarely, but a lot.
Food needs to be varied. You cannot eat only rice or buckwheat. You need to mix. For example oatmeal in the morning, rice in the afternoon, buckwheat in the evening. It is also very important to drink plenty of water. At least three liters a day.
Protein
It is the building material of the body. Protein is essential for building muscle mass. Without them, you can't build muscle. Protein should be about 30% in the diet. A large number of them are found in eggs, fish, meat, dairy products, legumes. You can not eat only one type of protein products, for example, only chicken meat. It is necessary to combine different protein products in the diet so that the body receives a complete amino acid set.
Carbohydrates
They give the body energy. Carbohydrates should make up 50% of the diet. There are simple and complex ones. It is better to partially abandon the simple ones, since thanks to them you can gain excess fat. Contained in sugar, fruits, sweets, dairy products. But you can't give up dairy products (thanks to them the body gets protein) and fruits (they contain a lot of nutrients and fiber).
For the most part, complex carbohydrates should be included in the diet. Contained in cereals, cereals, durum wheat pasta.
Fats
Essential for maintaining health in the body. Without them, the condition of the skin, nails and the whole body will worsen. Fat should make up 20% of the diet. Contained in oils, nuts, cheese.
Vegetables
Essential for obtaining fiber. In turn, it is necessary to improve digestion and better assimilation of protein by the body. Fiber is found in fruits and vegetables.
Calories
For muscle growth, you need to get about 500 more calories than we expend. You can find out how many calories each individual needs in the calorie calculator. You need to know that 1 gram of protein contains 4 calories, 1 gram of carbohydrates contains 4 calories, 1 gram of fat contains 9 calories. Based on this, you can make up a diet. These calories need to be obtained from wholesome food, not junk food and the like.
Workouts
Without proper training and good sleep, as well as other factors, it is unlikely that it will be possible to gain muscle mass. But more on that in the following articles.
Outcome
So, to gain muscle mass you need:
1. Eat right, use healthy foods in your diet.
2. Correctly distribute proteins, fats and carbohydrates in the diet.
3. Take food at the same time.
4. Drink plenty of water.
5. Eat about every 3 hours.
6. Exercise correctly.
7. Sleep at least 7-8 hours.
8. There are vegetables and fruits.
