How to choose products for gaining muscle mass

If your task is to build strong muscles and make the relief of the body the most noticeable, then in addition to good workouts, you will need proper nutrition. It should include the building material from which your muscles will be created, in other words – protein. Moreover, the quality of the protein food consumed should be at its best, since not all protein products will be useful for gaining muscle mass, says estet-portal.com. Let's define the rules of nutrition and the menu for the most effective training.

What can influence muscle gain?

Your muscles will only grow when the energy value of the food you eat exceeds the calories you burn during your workout. First, calculate your required calorie intake and add 20% to it.

It is considered normal if the body weight gain is about 600 g per week. If you add significantly less, then the number of calories can be increased, if more, then reduce.

If suddenly you notice not only an increase in muscle mass, but also fat deposits, then the intensity of the load can be increased.

Nutritional rules for gaining muscle mass

To get started, remember that in order for the products for gaining muscle mass to bring you the maximum benefit, you need:

• Bet on a protein menu, and try to exclude fast carbohydrates as much as possible,
• Vegetables and fruits will also be especially useful,
• Eat often, but in small portions, 5-6 times a day, this is every 2-3 hours,
• The biggest meal should be after your workout.

Read also: How to Lose Body Fat and Build Muscle: Conducting a Study

What foods are most beneficial for gaining lean body mass?

If long sessions in the gym do not give the expected results, but only lead to weight loss, perhaps the problem is in the diet. We have compiled a list of the most important foods for gaining lean body mass.

• Salmon. This product is a source of protein and omega-3 fatty acids. It speeds up metabolism and promotes rapid results.
• Cottage cheese. One of the basic products that affect the development of mass, which includes a unique combination of "fast" and "slow" proteins. It is worth eating 150 grams of cottage cheese per day, which will bring you 28 grams of protein.
• Oatmeal. The most important component of proper nutrition. "Slow" carbohydrates, fiber, protein, minerals and vitamins – that's what you get by eating one plate of porridge for mass gain. This product allows you to not feel hungry for longer and maintain the level of blood sugar.
• Buckwheat. A valuable source of carbohydrates that affect muscle building. The biological value of this product is over 90%. 100 grams of buckwheat contains 18 grams of protein.
• Beef. This is meat – source of easily digestible animal protein.
• Fish oil. This product significantly speeds up metabolism. In addition, it contains amino acids that help to quickly remove lactic acid accumulated from the muscles after training.
• Turkey. Dietary meat, which contains protein and 11 vitamins.
• Chicken breasts. Dietary, easily digestible meat containing a large amount of protein and a minimum amount of fat – basis of nutrition for athletes.
• Water. An extremely important component in any diet. Maintaining a sufficient level of liquid in the body contributes to better absorption of the necessary substances and energy production.
• Eggs. There is little protein in them, but they have a positive effect on balanced nutrition. They contain vitamins and zinc.

Some athletes make up for nutritional deficiencies by drinking protein shakes.

Even if we eat a balanced diet, it is not always possible to get the required amount of vitamins and minerals from food, especially during very active physical activities. However, it is better to use these cocktails under the supervision of a specialist so as not to harm your body.

And what secrets do you use to gain muscle mass, share on estet-portal.com.