If you have set yourself the goal of gaining muscle mass, whether it be 2 or 25 kg, to achieve the best effect, you must follow a sports nutrition regimen for gaining muscle mass. And such a meal plan consists of several important components, namely, calories, proteins, fats, carbohydrates, meal times, etc. Therefore, today estet-portal.com will tell you how to gain muscle mass.
Sports nutrition, calories and muscle mass
Sports nutrition for gaining muscle mass provides a surplus of calories. More precisely, in order for men to gain muscle mass, it is necessary that the daily calorie intake be exceeded by 250 kcal, and for women - by 125 kcal. An ideal calorie surplus contributes to an ideal muscle gain rate of approximately 220g per week for men and 110g for women.
Weigh yourself at least once a week to keep track of your weight. This should be done in the morning, on an empty stomach. It is advisable to record the result and monitor its changes.
Proteins are the most important component of sports nutrition for gaining muscle mass
To gain muscle mass, men need to consume 0.8 - 1.5 grams of protein per pound of body weight, women - 0.8 - 1.2.
The source of such proteins should be high quality foods (chicken, fish, meat, etc.) and/or protein powder.
How much fat should I eat?
The ideal amount of fat for gaining muscle mass should be 20-30% of total calories. The lion's share of fats should be precisely monounsaturated and polyunsaturated fats. They can be obtained from nuts, olive oil, fish and fish oil, etc. As for saturated fats, it is not necessary to completely eliminate them, but they should not make up a third of the total amount of fat consumed, and trans fats should be forgotten forever.
Carbohydrates
A sports diet, like any other diet, should also include carbohydrates. Their number is the portion of calories that remains after subtracting fat and protein. Carbohydrates that will not hinder muscle gain are best obtained from rice, potatoes, whole grains and other vegetables and fruits.
Sportpit before and after training
Eat 1 to 2 hours before your workout if it's regular solid food, if it's a shake or other smoothie, you can take it 0-30 minutes before your workout and drink it throughout your workout.
After training, the meal should take place as soon as possible. Ideally, within the first 30 minutes after your workout.
In addition, the sportpit offers various supplements for gaining muscle mass, which you can find by clicking on the link http://terrasport.ua/dir_nutrition.htm.
Estet-portal.com reminds that no two people are the same - this law also applies to those who want to use sports nutrition to gain muscle mass. It is best to have a nutrition plan created by a qualified specialist, based on the needs of your body. Consistent adherence to the schedule will help you gain muscle mass consistently and efficiently, and constant training will provide amazing results!
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