Often beginners do not realize that the food - this is the key to success.Training, of course, important, but they are in second place.What should be the proper nutrition on the weight?This we will now discuss.
basic rules
We try as much as possible clearly and concisely describe the most important principles to be followed in diet with regular bodybuilding.First of all, be aware of the fact that during training you are destroying his muscles, not shake them.They grow during recovery (the most in the dream), demanding for such a process a lot of energy.Where does this energy come from?Of course, from food.To your muscles began to increase in volume, they first need to hurt (what we are doing in the hall), and after - to provide a sufficient amount of the so-called building materials (proteins) and energy (carbohydrates).
easy to guess that for the growth of muscles needed excess nutrients, and so it is important to get more calories than you burn in a day.Of course, the food must be right, because fast food is not exactly help.
How many calories you need to get the athlete in the process of recruitment of muscle mass?The answer is simple: your weight x 30+ 500. Here's a simple formula.For example, if you weigh 70 kg, you should eat every day 70 x 30 +500 = 2900 calories.More ate - more grown up.This is true.
Body Types
Power to weight can not be universal, because we are all different.As you know, there are 3 body types: ectomorph, mesomorph and endomorph.Mesomorph (medium type) is ideal vyshenapisannogo scheme.Skinny ectomorph can safely throw 1000 instead of 500 calories as a person has a very fast metabolism.With regard endomorphs (characterized by a rapid set of body fat), such that the athlete needs to be more attentive to the use of carbohydrates and fats (it is desirable to minimize their arrival in the evening), as well as to reduce the allowance from 500 to 200-300 calories.For more information about the diets we describe below.
proportions of nutrients
It's pretty painful subject.Look around now full of obese people who eat a lot of extremely harmful food, are deposited in fat.How to prevent it?First of all, stop using junk food and sweets (1-2 times a month, you can, of course, but know the measure), as well as to take into account the very same proportion of nutrients.Healthy eating for muscle mass (it is set) should consist of the following:
- proteins - 20-30%.
- carbohydrates - 50-60%.
- Fat - 10-20%.
Next, we take a closer look, each of the above components and specify how they should contain the number of the program for a set of masses.
protein (protein)
Do not forget that a protein - an essential building block for your muscles.Keep in mind that animal protein (or protein) is much better to plant due to higher-quality set of amino acid.Important information: the amount of protein consumed should be equal to 2 grams (can be a little more) for 1 kg of weight.Only in this way will strengthen the growth of your muscles.Sports Nutrition for bulking help fill the missing amount of protein if you can not consume the proper amount of natural food.
Carbohydrates
Come on.Carbohydrates are the best source of energy.We think that you remember the most important principle in nutrition: you need to get more energy than is spent during the day.Only the figure of 50-60% carbohydrates in the diet should already talking about the importance of this nutrient.In principle, there should be two times higher than the protein, i.e. 3.5-4 g per 1 kg of body weight.It is worth noting that with them around the same story as with the proteins (the presence of animal and plant), because carbohydrates are divided into simple (sweets) and complex (pasta, cereals).The first, in turn, cause a huge leap of insulin, because of what very quickly absorbed by the body.This often leads to the accumulation of subcutaneous fat.
Now you understand why bad eating sweet (however, the fruits are rich in vitamins and fiber, and therefore can not be neglected).Complex carbohydrates, on the contrary, quite slowly digested (a few hours), allowing you to gradually saturate the body with the necessary energy.
Fats
Power to weight (and drying) must necessarily include fats.Their absence may threaten your health problems.As in previous cases, there are two kinds of nutrient: saturated (lard, margarine, butter) and unsaturated (vegetable fats, fish) fatty acids.The first must not be more than a quarter of the total fat in the diet.Eat more fish, which is rich in omega-3, normalizing metabolism and improve heart function.
When to eat and in what quantities?
Fractional power - the key to success.If you break the meals 5-6 times a day, it will accelerate the body's metabolism, helping it to better absorb nutrients and enhance fat burning.Such an approach would absorb more protein, which is so necessary muscles.
Diet for a set of masses should clearly allocate all the food needed by our body into equal parts.Remember when this basic principle: carbohydrates are always falling on the line (there are many in the morning and less in the evening), and protein (protein) - in a straight line (it must be consumed in equal portions during the day).This is the golden rule of bodybuilding.In particular, carbohydrate loading is important before and after weight training, because the body needs huge amounts of energy.So what should be the diet for bulking?The following is an excellent example:
- 2 whole eggs and 3 egg whites to + 100 grams of oatmeal (can be with nuts or raisins);
- 250 grams of pasta (durum) / cereals (rice, buckwheat) +200 g steak / chicken breast + vegetables;
- 200 grams of rice + fish / lean meat + vegetables;
- 200g chicken breast with cheese;
- 200 grams of cottage cheese / casein cocktail.
That such is obtained massonabor.In principle, such a diet will suit a variety of athletes.What do we get?Morning body loaded quality protein-carbohydrate mixture to prevent catabolism and launches anabolic reaction.
training should ideally be between two and three meals.In order to keep the muscle glycogen and insulin while working in the room, you can drink various carbohydrate drinks.
The last two meals excluded carbohydrates.The main focus falls on proteins.
particularly want to focus on the fifth meal (before going to bed).Curd or cocktails are composed of casein (the so-called slow protein) that allows you to negate the catabolism in the body during sleep, as well as to saturate your muscles the necessary building blocks.
Here is a nutrition program turns out to recruit the masses.Do not forget about water (non-carbonated), because even in low dehydration slows down muscle recovery process.The golden rule: 1 liter of water per 30 kg of body weight.
set weight for the girls, meals which generally coincides with the recommended for men, there is a slightly heavier.Firstly, the fair sex is much lower testosterone levels in the blood.Secondly, they need to receive much less calories (1500 kcal per 50 kg body weight) and therefore much easier to break.All the other principles are maintained.
Sports Nutrition for bulking
Many beginners overvalue it.Basically, for those people who weigh 70-75 kg, there is little point in taking additional power.This is due to the fact that 140-160 grams of protein and 250-300 grams of carbohydrates easy to use with natural food.Of course, with a gradual increase in quality of body weight (over 85 kg) have required a lot more nutrients.What sports nutrition is ideal for gaining lean muscle?This Whey (Whey) Protein.This protein supplement is ideal for reception after a workout, as well as in the morning when the body is experiencing an energy deficit.
As a rule, modern manufacturers of world renown (Optimum Nutrition, Dymatize, BSN) makes high-quality products with a percentage of 90% protein.
No less popular is the gainer.This carbohydrate-protein supplement allows you to make up for the energy loss after training (100% recovery is possible only after a full meal, by 40-90 minutes after the gym).
Next on the list is creatine monohydrate.This material will help to increase the overall level of strength and muscle mass.BCAA is an excellent choice to take during and after weight training as prevent catabolism in the body.
Sport will help you achieve the ultimate goal.But do not think that it fully replace natural food.This is not so.Imagine a cake.So, cakes - this is a common food, and cream - is a sports supplement.That is the basis should always be a standard meal that is sure to allow to make a set of muscle mass.Sports nutrition will only accelerate this process by 5-15%.
Anabolic steroids
Anabolic steroids are pharmacological agents that mimic the action of the male sex hormone testosterone.They allow protein synthesis to accelerate (protein) in cells, causing muscle hypertrophy (anabolic processes).In addition, they greatly accelerate recovery time, reduce the impact of catabolic hormones and disperse metabolism.Of course, these properties allow very fast build muscle mass.However, the use of such tools entails side effects (liver problems, hormonal failure, testicular atrophy, masculinization and others), so you should always be prepared for the conscious infliction of harm to the body, if you decide to take this path.
Nutrition Program for bulking absolutely all professional bodybuilders include steroids, and therefore do not amuse themselves with false illusions about the huge body without the use of performance-enhancing drugs.
basic rules
Summarizing all the above, we point out the most important principles in the diet:
- for qualitative growth is necessary to create a positive caloric balance.
- fractions meals for 5-6 receptions.
- 1 kg of body weight should fall 2-2.5 g protein, 3.5-4 g carbohydrate, 1 g fat.
- priority in animal protein, complex carbohydrates and unsaturated fatty acids, as well as foods rich in Omega-3.Do
- carbohydrate loading before and after training.
- Carbohydrates should always go for the falling lines proteins - in a straight line.
- Avoid simple carbohydrates and fast food.
- can be added to the diet of sports nutrition, but do not overdo it, do justice to natural products.
- Drink plenty of water.
- Anabolic steroids speed up your power to weight at times, but carefully weigh the pros and cons before you start taking them.
Conclusion
gain muscle mass is not as difficult as it seems at first glance.More ate - more became.If you do not grow in mass, increase the amount of food consumed (especially carbohydrate and protein).If you started to swim with fat, lower calorie content.Everything is very simple.Above, we have described all the details of that program should be set for the masses.Good luck to you in achieving your goals!
