Sports diet

Nutrition for muscle mass gaining

Despite the fact that everyone has heard that it is nutrition that is the key to success in the recruitment of muscle mass, many persistently underestimate the importance of this statement. However, without a proper sports diet, it is simply impossible to build muscle and create a physically strong body.

Sport diet for muscle mass should be based on increased caloric intake and a large number of correct fats and carbohydrates in the diet. The protein, although it is necessary, should not be the main source of calories - carbohydrates are much more important for muscle growth.

Does the sports protein harm health? How much protein is needed for muscle growth - dosages and recommendations for use.

Sports diet: calorie calculation

The preparation of a sports diet for muscle mass begins with the determination of the total caloric intake. Muscle growth requires an excess of the daily calorie rate by 15-20% - a man aged 25-30 years, about 180 cm tall and weighing 70-73 kg needs at least 2700-3000 calories.

It is important to note that the sources of carbohydrates and fats in the sports diet should be as "right" as possible - otherwise, excessive calorie intake will lead to a set of fat mass, rather than to muscle growth. An important role is played also by the time of food intake.

BZU norms for muscle growth

FitSeven already wrote about the norms of BJU for muscle mass gain: fats should provide 30-35% of all incoming calories( mainly in the form of vegetable oils), carbohydrates with low glycemic index - about 50-60%, differentproteins - 20-25% of the caloric content of the diet.

At the same time, attention to specific figures is important enough. Often even a professional can not "by sight" determine the composition of his food - not to mention the newcomer. Carrying out the recommendations in the form of "eating as much carbohydrates as possible for muscle growth" will uniquely lead to a set of fat, not muscle.

Daily Protein Rate for Muscle Growth

The view that protein should be the main sports diet for a set of muscles is only partially true. Increased caloric intake, a sufficient amount of correct fats and carbohydrates is much more important. The latest scientific data indicate a modest 1.5-2.5 g protein per kilogram of dry body weight.

A man weighing 70-73 kg and with 8-10% fat for muscle growth needs only 150-190 grams of protein per day. Exceeding this figure will not bring additional effectiveness - but in terms of money, "meat calories" are much more expensive than calories of oils, various cereals or even fruits.

Importance of eating time

Immediately after the gym, the body needs a lot of carbohydrates to replenish the energy spent during weight training. The intake of a portion of whey protein, although useful for muscle growth, but does not give the same efficiency as the intake of the geyner and creatine.

At the same time in the evening( especially 3-4 hours before going to bed) it is recommended to limit the amount of simple carbohydrates in the diet to the maximum. For the processes of recovery and growth during sleep, the body needs more protein and regular fats( olive oil), rather than carbohydrates.

What should you eat before strength training? The main rules of nutrition for a set of muscle mass.

The menu for mass gaining

The sports diet for muscle growth is based on the fact that in the morning you should eat carbohydrates to increase efficiency, the main meal( the greatest amount of carbohydrates) occurs at lunchtime, and for dinner you should eat a fairly large number of vegetables and a little redmeat.


  • A cup of oatmeal( 30-50 grams) on milk and a half of banana and a handful of the correct dried fruits.


  • A large portion of pilaf with chicken breast and dressing with olive oil. For cooking, use either brown rice or a mixture of cereals( buckwheat, cinnamon, lentils, bulgur and so on).About 140-150 g of cereals, 100 g of chicken and 10-15 g of olive oil( added at the end).

Nutrition after workout:

  • A large portion of protein( one and a half measuring spoons) and 10-20 g of fast carbohydrates to close the carbohydrate window. Also add 5 grams of creatine to your sports cocktail, and before exercising take a few BCAA capsules.

The second lunch:

  • An omelet made from three chicken eggs.


  • Vegetable stew with beef and dressing with olive oil. Use 200-250 g of various vegetables( zucchini, sweet pepper, corn), 100 g of pumpkin or potato( preferably sweet potato - sweet potato), 50-60 g of cereals or pasta from durum wheat and 100-150 g of beef.

Sports diet for teenagers

We remind that teenagers under 18 years of age are not recommended exercises that exert a strain on the spine - that is, any basic exercises with a bar. Since without these exercises it is difficult to achieve significant muscle growth, a sports diet for adolescents is often not required.

However, this does not exclude the importance of rejecting sugars( sweets and soda), semi-finished products and fast food. Even if the set of mass is not the main goal, the more natural and diverse the nutrition will be, the better the teenager's body will be able to realize the potential for growth in it.


The main rule of the sports diet for muscle growth is a 15-20% higher daily caloric intake. The next important point of diet for a set of dry mass is the glycemic index of carbohydrates and the time of their intake( fast carbohydrates after training, and slow ones for dinner).