There were times when sports sections could not take everyone. The reason is the youth’s excessive desire for sports. The boys were engaged in boxing, aikido, wrestling. The fair sex pleased gymnastics, ballet, athletics. Healthy guys grew up for whom sport is more than a way of life. Unfortunately, in our time, young people have changed their priorities. For many, the computer has replaced everything. Flourishing alcoholism, drug addiction among adolescents. This is stated by statistics - a science with which it is difficult to argue. Of course, not all of the younger generation remained indifferent to the sport. There are guys who train hard to represent their country at the Olympics, competitions.
The Cold War of the two countries exalted America. Denying Western influence is unreasonable. It has spread to sports. Bodybuilding has long been a familiar word for many. This sport is aimed at training with large weights, as a result of which there is a set of muscle mass. A person engaged in bodybuilding constantly goes to the gym and loads himself with special exercises as much as possible.
There are many programs that athletes are involved in. This is a whole science, comprehending which, you can create a rock of muscles from your body. However, in every case, the right approach is needed. Often athletes complain that their muscle mass is not growing at all. After all, not everyone is given a physique that is ideal for playing sports of this kind. This is the main issue that worries many novice bodybuilders.
If you want to achieve the desired result, you need proper nutrition to gain muscle mass. Only a suitable diet will give a one hundred percent effect. Intense physical activity alone causes muscle growth. However, this is not enough. If you add the right nutrition to build muscle, you will succeed. What kind of food should I eat? How much? Let's give answers to these questions.
Of course, for professional bodybuilders, qualified doctors make up a diet. What if you are a beginner athlete? There are several rules by which you can achieve muscle growth. Now, the chemical industry offers athletes a lot of supplements that contribute to the maximum effect of training. Why risk your health if you can eat regular food?
First of all, nutrition for muscle growth should include protein-rich foods. We list some of them: chicken eggs, brisket, pork, legumes, cottage cheese, fish. Most protein in animal products . This element, getting into the human body, decomposes into amino acids under the influence of gastric juice. It is thanks to this element that the formation of new muscle fiber cells is observed.
It is best to eat animal protein. The most beloved bodybuilder product is chicken breasts (fillets). This is the best source with which you can gain weight. A lot of protein contains fresh meat. Veal and young beef are an excellent diet for an athlete. It is best nonfat meat, which in its composition has iron, zinc, amino acids and B vitamins.
Many are interested in how to find out the daily protein requirement for the body. Proper nutrition for a set of muscle mass implies a multi-stage meal. A person per 1 kg of weight needs to consume about two grams of protein. For one meal, the body absorbs no more than 40 grams of this element. That is, you need to eat 6-8 times a day, in order to saturate yourself with protein.
Plus, nutrition for gaining muscle mass includes consuming large amounts of carbohydrates - the main source of energy in our body. Without this component, gaining weight is simply impossible. The fact is that with a lack of carbohydrates, the body will take energy from muscle tissue. It is best to balance nutrition so that it is both rich in proteins (building material) and carbohydrates (necessary energy for muscle growth). Only with such a diet will you succeed.
The last element that is included in nutrition for gaining muscle mass is fats. They promote glucose uptake. In this way, accelerated muscle growth can be achieved.