What should you eat to grow muscle?
Muscles grow only when the amount of incoming energy in the form of calories from food exceeds the amount of energy spent for training and overall life. If you want to pump, then you need to eat at least 15-20% more calories than the daily requirement.
In this case, the quality and composition of food also play a crucial role in recruiting mass - it is naive to assume that sausages and sausages are the optimal source of protein, and from pizza and daily fast-food stuffs stuffed with empty calories, muscles will grow, and not fat on the stomach.
Effect of nutrition on the level of hormones
It is also important that the food itself has a direct effect on the hormonal background of the body, which also affects the growth rate of the musculature. The correct and vitamin-rich natural food increases the level of testosterone, the most important male hormone, and the wrong one - it essentially lowers it.
Studies suggest that excess protein in the diet has a negative effect on testosterone - in other words, muscle growth does not need to eat much meat. In fact, a variety of complex carbohydrates( cereals and other cereals, vegetables, fruits) is much more important for muscle mass gaining. From what products do muscles grow?
On the one hand, animal products and meat contain important amino acids for muscle growth. On the other hand, without carbohydrates, the body will not be able to replenish glycogen reserves - the main source of energy for the musculature. Fats, in turn, are important for the metabolism and synthesis of hormones.
Nutrition for muscle growth is primarily a variety of( and cheap) food that you can afford on a regular basis. A single purchase of an expensive sports supplement or a small pack of "fashionable" grains( for example, kinoa) will not fundamentally change the situation.
Menu for Muscle Growth
Consuming an increased amount of calories, you must eat right, otherwise start to type mostly fat, and not muscles. The basis of your diet should be a variety of cereals( primarily rice and buckwheat), as well as quality meat, fish, chicken, eggs and dairy products.
Limit the consumption of white wheat flour( from pasta and bread to baking), sugar and sweets, preferring cereals and green vegetables( green beans, broccoli).A detailed menu of nutrition for a set of muscles is given in our material "Beginner's Guide."
How many times a day should I eat?
For muscle growth, eat better 5-6 times a day - a hearty breakfast, a small snack before dinner, a tight lunch, a snack or protein cocktail, an easy early dinner, and then a full dinner. With a classic diet 2-3 times a day you will have to eat huge portions, which will worsen the absorption of nutrients.
After the training, a protein-carbohydrate window opens, when nutrients from food primarily go to growth and restoration of muscles. For fast mass gain, it is important to eat 2-3 hours before training( this will give energy for training) and 2-3 hours after its completion.
Dry matter gaining strategy
The body always increases weight by the simultaneous growth of both muscle and fat. If the mesomorphs are lucky and for one kilogram of muscles they will gain 0.2-0.4 kg of fat, then endomorphs can all have the opposite - for them, a set of 1 kg of fat per kilogram of muscle is not the worst option.
The optimal increase is 400-600 g per week. If the weight grows slower, boldly increase the calorie intake, if you gain more - reduce, as the weight gain is most likely due to fat mass. Usually, athletes first gain the total weight, and then they dry and burn fat.
Is it possible to pump without additives?
The intake of athletic supplements does not guarantee automatic muscle growth - even the most expensive of them rather facilitate the replenishment of the body with calories. For example, right after strength training, muscles need nutrition - it's easier to drink a portion of a weight gainer or protein than to eat a portion of chicken with rice.
The only sports supplement proven to increase body weight is creatine, which can help to gain up to 3-4 kg in the first month. However, the set of mass in this case will occur primarily by increasing the fluid in the body, and stopping the intake of creatine will return the weight back.
The first rule of nutrition for rapid muscle growth is the consumption of 20% more calories than the daily norm requires. The second rule is a diet from a variety of sources of complex carbohydrates and natural vitamins, rather than focusing on meat food or sports supplements.