How to eat in order to gain muscle mass? This question is faced by novice athletes, bodybuilders and many others who want to get an effect from training. In order to find out the answer to this question, you need to figure out what the food consists of. It can be divided into components such as proteins, fats, carbohydrates, a variety of vitamins and minerals. All of them are important for building the muscular skeleton of a person. It is necessary to understand how to eat properly in order to gain muscle mass, how to correctly combine the components, in what doses they are needed in the body. You should start with protein, as it is the main building material for muscles. There are two types of protein: animal and plant origin. Animal protein - beef, lamb, pork, chicken, fish and a variety of dairy products. Vegetable fats - soy products, nuts, cereals (semolina, buckwheat, millet). All of them are distinguished by the digestibility of the body and the content in 100 grams of the product.
How to eat in order to gain muscle mass through proper intake of protein, carbohydrates and fats?
There are three rules for this:
- eat more often;
- diversify your meal with a different type of protein;
- protein is needed in moderation, excess is excreted from the body.
Carbohydrates are the most important source of energy and come in two types: simple and complex. How to eat carbohydrates to gain weight? It all depends on the meal time. Simple carbohydrates are necessary immediately after training to restore strength, replenish insulin and glycogen levels. After classes, insulin takes full responsibility for the transfer of absolutely all nutrients to the cells - and this is extremely necessary, as it helps to accelerate protein synthesis for building muscles.
Complex carbohydrates are gradually absorbed into the blood. Therefore, they must be consumed an hour before a workout, and simple ones immediately after exercise - to repay the
carbohydrate-protein window.Fats are divided into two types: plant and animal origin. For athletes, vegetable fats are more preferred, as they are most beneficial. But you should not rid your diet of all fats of animal origin, because they are the basis of hormones, which are so necessary for the normal development of the body. The recommended dose of fat per day should not exceed 30% of the total diet. Gain muscle mass without fat is possible due to the restriction of the use of certain foods.
How to gain muscle mass?Special nutrition from manufacturers is offered to athletes to achieve their goals. It is generally recommended that you take protein and creatine to gain muscle mass . It is better to give preference to protein. It is important to remember that muscle growth occurs during exercise and during rest. Therefore, it is necessary not to overload, have a full sleep and eat right. Subject to all the above recommendations, the task of how to eat properly to gain muscle mass will be solved by you.