Gaining muscle mass exclusively through strength training is quite difficult, and besides, it will take a very long time. This is why it is extremely important to combine sports activities with a healthy diet, which focuses on foods high in protein and carbohydrates.
Instructions
Step 1
Form your diet so that 50-60% of it is allocated to foods containing carbohydrates. Moreover, it is complex, since simple carbohydrates are absorbed too quickly from the digestive tract, as a result of which the blood sugar level rises sharply and glucose turns into fat. It is best to eat cereals, durum wheat pasta, brown bread, muesli and cereals.
Step 2
Eat protein-rich foods. They should occupy about 30% of the diet. Eating meat, especially chicken, which is low in fat, fish and seafood, eggs, legumes, nuts and low-fat dairy products is good for gaining muscle mass. The most valuable of the latter are cottage cheese, cheeses, milk, kefir. Eggs can be eaten in 5-8 pieces daily if the body tolerates them well. But the protein of mushrooms is practically not absorbed by humans, so this product is useless for muscle growth.
Step 3
Be aware of fiber, the consumption of which helps to improve digestion. This is why it is also important to eat fresh, starch-free vegetables every day. But there should not be a lot of them - 10% of the total amount of food consumed is enough, otherwise the latter will not have time to be digested and absorbed by the body.
Step 4
Include small amounts of fat in your diet. It is best if it is of animal origin. The best option is to eat a lot of oily fish several times a week. In this case, the body will receive a sufficient amount of fat.
Step 5
Gradually increase the calorie intake of the food you eat. A gain in muscle mass will occur only if the amount of calories consumed is more than consumed. When the weight gain starts to be 800 g per week, stop increasing the calorie content of food, otherwise the body will begin to store fat.
Step 6
Observe the diet. For gaining muscle mass, not only specific foods and their quantity are important, but also the frequency of meals. With increased strength training, you need to eat 4-5 times a day, since it is very important for the body to get energy on time.
Step 7
Drink plenty of water. With strength training, it's important to stay hydrated. That is why in no case should you deny yourself plain water when you feel thirsty. Ideally, every day the body should receive 3 liters of fluid, including that already contained in food.
Step 8
Listen to your body, as it is individual. Some need a little more protein to gain muscle mass, while others need carbohydrates. That is why it is important to independently adjust the diet for yourself, based on the characteristics of the work of your body.
