Protein food for muscle building. The Best Foods for Gaining Muscle

Every person dreams of having a beautiful and pumped up body. Everyone is attracted to the bulges of muscle that stick out from under a T-shirt. To have beautiful body, people start to diet or exercise. But fasting and lifting "iron" will lead to nothing. Food for set muscle mass the menu is as important as, for example, barbell exercises. Sometimes athletes do not attach much importance to this moment, after which they are disappointed in their results. Only by choosing the right menu for gaining muscle mass can you achieve success in bodybuilding.

50% of success is proper nutrition

It’s worth choosing a menu for building muscle mass only when your plans include getting pumped up. If a person goes to the gym just to keep himself in good shape and feel muscle tone, he does not need special food. The main key to actively gaining muscle mass is following a special diet.

Why you can’t live without food

You don’t need to look for the answer for long: when there is a heavy load on the muscles, a huge amount of energy is spent. Consequently, the same amount must be supplied to the body to restore it. The following question arises: “If you eat poorly, where will that same energy be found?” Nowhere! Nutrition for gaining muscle mass (menu) is primarily aimed at restoring the same energy spent during training and providing the body with new “building blocks” - proteins.

Proteins are the building material for our body

A person cannot grow and develop normally without a sufficient amount of proteins. These substances are found in muscles, organs and much more in the body. All enzymes that regulate the body’s activities also consist of protein. This is why it is so important to get enough protein foods. Its use provides building materials to the muscles, which are so important when gaining weight.

Another point: in order to build something, you need to expend some amount of energy. That's why you shouldn't ignore foods high in carbohydrates. These substances are a quick source of energy, which is needed for muscle formation. As a result, it turns out that proteins serve as “bricks” for building beautiful and relief mounds, and carbohydrates bring them together.

The secret to proper and rapid muscle growth

The secret of the menu is simple: you need to eat more calories than you manage to burn. This is the only way, and not otherwise, that you can, in simple words, get pumped up. Nutrition needs to be given great attention. So, if you make mistakes in nutrition, all the extra calories will instantly turn into fat, and not where athletes need it. If you eat everything in a row, it will turn out as written above. Proper nutrition for muscle mass should not contain large amounts of fat.

Sports nutrition is best for building muscle. Reviews say that its main advantage is the absence of harmful fats and sugars, which is good start during the process of gaining muscle mass.

Daily routine is the key to success

Nutrition for gaining muscle mass (see menu below) requires a precise daily routine so that the body can get used to eating food at certain times. Below is the most balanced meal plan for beginner bodybuilders.

08:00 - Get up. Can be done gymnastic exercises or go to morning jog. This procedure will help the body and muscles wake up and tone them.

08:30 - Breakfast. The first meal is very important. Under no circumstances should it be ignored. A future bodybuilder definitely needs a hearty breakfast.

11:00 - Lunch. Snacks are just as important as main meals. It is at this stage that a person stores energy for the whole day, which is then quickly consumed.

14:00 - Lunch. Same important point in the meal schedule. It is after lunch that all the most important things come into the body. important elements for building muscle mass.

16:00 - Pre-workout snack. This meal should not be heavy, as exercising on a heavy stomach is not very beneficial.

18:30 - Light snack.

19:00 - Dinner. You shouldn't eat a lot of heavy food for dinner.

21:00 - Snack before bed.

This simple eating routine will allow you to gain muscle mass in a short time.

How many times a day should you eat?

Let's start with the fact that the usual three meals a day of ordinary people will not suit a real athlete. Too much time passes between breakfast, lunch and dinner. A large pile of muscle will require regular fueling. This is why in-between snacks are so important. It is better to eat little, but more often.

When an athlete feels hungry, this is the first sign of an energy hunger strike, which will not lead to good. If your strength level drops, the hormone cortisol is produced. Its purpose is to convert accumulated reserves into energy. And it will first get into the muscles. That is, during hunger, muscle mass is burned due to the action of the hormone. Everything that was achieved with such difficulty in the gyms will be lost. Therefore, it is so important for an athlete gaining muscle mass to remember the meal schedule and the role of nutrition for further pumping up the body.

Breakfast of a real bodybuilder

Breakfast is perhaps the most important of all meals. It is at this stage that the body needs fresh strength for the next working day. The first meal of a jock should consist of protein. To effectively gain muscle mass, the body will need more complex carbohydrates (ratio of approximately 30% to 70%).

Ideally, breakfast should look something like this:

1. After getting up, immediately eat some fast carbohydrates. The best and healthiest option would be a glass of fresh juice. Is he not there? A cup of tea and bread and butter will also do.

2. If you are too lazy to do it morning exercises, then you can start preparing the main breakfast. At the second stage, they take proteins - fried eggs with bread.

3. There is little left - take complex carbohydrates. It’s better to eat a little, as there will be a snack ahead.

Fast carbohydrates

Breakfast must include fast carbohydrates. These substances are rapidly absorbed into the blood (the process begins in the mouth) and sharply increase sugar levels. Such food will help you quickly recover from sleep and awaken your body. Fast carbohydrates found in baked goods, chocolate, ice cream, juice, fruits, jam and honey.

Complex carbohydrates

Complex carbohydrates should be present in a bodybuilder's breakfast to maintain the same blood sugar levels for the long term. To avoid feeling hungry for several hours, you should eat porridge for breakfast. The best choice is oatmeal, which is very beneficial for the stomach and intestines.

Squirrels

Protein

There was so much talk: “Protein is a panacea for bodybuilders, muscles grow by leaps and bounds.” All these headlines were just good advertising. But what is protein? It's just protein. Protein is only part of a complex for building muscle mass, which involves exhausting training, healthy sleep and nutrition. Proteins for mass are useless without the above factors.

How to take protein

This protein should also be taken according to the method. If you eat your daily dose of protein in one sitting, no good will come of it. It should be taken throughout the day in moderate portions. Protein is included in sports nutrition. Reviews advise taking up to 2 grams of this substance per 1 kg of weight.

In the morning, in order to quickly get rid of the muscle-destroying hormone, you need to take a dose of fast whey protein, which will deliver the required amount of protein to the body.

If work or study does not allow you to eat 5-6 times a day, then taking the same fast protein will be mandatory for gaining muscle mass.

Do not forget about taking it before and after training, since it is at this time that the body needs additional strength.

Comprehensive protein intake with different levels absorption will constantly maintain the content of all necessary substances in the blood, which will certainly lead to a gain of muscle mass.

A word about water

Often, when they talk about training and sports nutrition, protein, meat, and so on pop up in my thoughts. In fact, no organism can function normally without water. Taking protein and carbohydrates will not pump up muscles if there is not enough water. Hidden dehydration is one of the main reasons for prolonged muscle growth. A bodybuilder is required to take about 3.5 liters of water per day, since a large amount of fluid is lost during training, and sometimes it is not enough for the normal functioning of the body.

How to find out if there is hidden dehydration in the body

The method is very simple: you need to drink three cups of water in a row; if after this amount of water a person does not go to the toilet for an hour and a half, then this is a clear sign of hidden dehydration.

Nutrition for gaining muscle mass (the menu should be drawn up taking into account the above recommendations) is very important. Only when proper nutrition a bodybuilder will be able to achieve success in his business.

Some of us tend to be thin, and some are inclined to be overweight, but many of us want to have an attractive figure with beautiful, defined muscles. But what is needed for this? Of course, regular training in the gym according to a properly selected program, as well as a special muscle diet, which will increase the initial muscle mass several times.

A diet for muscles in combination with physical activity helps to accelerate muscle growth and strengthen them, so it should be followed by those who want to “gain a little weight” at the expense of muscles. If you exercise regularly but do not eat a balanced diet, the effect may be the opposite, and there is a risk of negative health consequences.

The muscle diet is based on a positive balance of calories consumed, i.e. you must consume more calories than your body can burn in a day. For best growth muscles need calories to be supplied to a greater extent in the form of protein and amino acids, so foods that contain large amounts of simple carbohydrates must be excluded. This applies to sweet soda, sweets and other confectionery products.

Also, do not forget about vitamins, because during a muscle diet the body is subject to severe physical activity and its need for nutrients increases significantly. If possible, you can take various complexes multivitamins and supplements, but only after consulting your doctor.

Help your body build muscle mass with non-steroidal anabolic agents (glutamine and creatine), increase the amount of fiber consumed, natural carbohydrates and protein, which you can get from cereals, wholemeal flour, fresh vegetables and fruits, poultry, meat, fish, eggs and cottage cheese.

The main thing in a muscle diet is frequent split meals in small portions. This is necessary to avoid a situation in which a large amount of ingested proteins can be converted and assimilated only partially, and the rest, as a rule, is stored as fat. Therefore, 5-6 meals a day would be optimal, which should include 3-4 meals of regular food and 2 meals in the form of protein and energy shakes.

Also, when dieting for muscles on the day of training, 1 and 3 hours after physical activity, you should have 2 additional meals, which usually make up 40-45% of the total volume daily ration, and distribute the remaining 4 meals evenly throughout the day. On days when you don't go to the gym, meals are usually divided into 6 equal parts.

Remember to properly distribute food throughout the day. In the first half, eat heavily so that you have enough energy for training, and before 16 hours, try to eat about 3/4 of all the food you should eat. Don't leave high-carb foods for the evening. Give preference to lean poultry or fish with vegetables or fermented milk products. This muscle diet regimen will allow you to produce sufficient amounts of the hormone somatropin, which helps rapid muscle growth and strengthening.

To make your workout easier and give you enough energy, make sure to consume enough slow carbohydrates, so after training to restore muscles, eat not only protein foods, but also carbohydrates. Also, as an additional support for the body, drink protein-carbohydrate cocktails 1.5 hours before your main meal. In addition, you can include protein shakes and amino acid capsules in your diet. Along with this, eat a variety of fruits for better protein absorption. And don’t forget about proper drinking regimen. To maintain your metabolism on a muscle diet, drink enough water before you feel thirsty to avoid dehydration. The water norm should be 30-40 ml of liquid per 1 kg of body weight.

Diet menu for muscle mass and proper diet

Anyone who faces the problem of insufficient muscle mass sooner or later wonders how to eat properly in order to build muscle. The problem of choosing foods is relevant for many, so below we will list foods that are suitable for a muscle diet, and also consider the diet menu for muscle mass.

Allowed foods in the muscle diet:

Protein foods: any lean meat or poultry, fish and other seafood, as well as dairy and fermented milk products, eggs, legumes and nuts;
Carbohydrate foods: cereal porridges, pasta and other durum wheat products, brown bread, cereals and muesli, vegetables and mushrooms, as well as fruits and herbs;
Fats (as Omega-3 fatty acids): Vegetable oil and seafood.

Try not to eat for a long time the same product, so as not to develop an aversion to it. The menu should be varied, complete and balanced, so periodically alternate familiar foods in the muscle diet and update your menu.

An example of a muscle diet menu (choose one of three options):

Oatmeal with pear, a glass of cocoa and a small piece of dark chocolate.
Buckwheat porridge, apple, glass of milk.
Omelet made from egg whites with bread, tea and banana.

Gaining weight is not a hobby, but a real job that requires a lot of time and perseverance. Most bodybuilders don’t get paid a dime for it, but every year there are more and more people who want to pump up.

If you really want to get bigger and stronger, you need to understand that it won't just happen on your whim. Once you have decided to add 5-10 kg of muscle mass, how exactly will you do it? At random and relying on chance?

Let's start with some practical strategies that actually work and motivate. To get started, take a photo of yourself in swimming trunks and print 4-5 copies. Hang these photos around your apartment. A constant reminder of your current imperfect figure will increase motivation and firmly anchor the desire to grow in your brain.

Now let's remember about the so-called hardgainers. The easiest way is to call yourself a hardgainer and not do anything else. In fact, there can be only three reasons for failure:
You're not exercising enough.
You are not recovering well.
You're not eating enough to gain weight.

Stop calling yourself a Hargainer! It feels like a retreat. Look at your training from the outside and figure out which of the three points you are not doing well enough. First? Second? Or maybe even all three?

The most common problem among skinny guys is nutrition. And most of them are confident that they eat enough. If this were the case, they would gain weight - lean muscle, muscle with fat, or just fat, but the weight would not stay the same.

So, if you're not gaining weight, you're not eating enough! This is a simple fact.

Practical steps for gaining weight

Next, we will tell you nutrition strategies that actually work for gaining muscle mass. Some of them you will read and think: “I already know all this!” Ok, but then you need to understand that knowing and doing are not the same thing! Main question is, have you used these recommendations?

1. Eat every 2-3 hours. Yes, this advice can be heard very often for those who want to lose weight. This also works for those who want to gain weight. The whole difference is in the size of the portions and their composition. Agree, it is very difficult to get excess calories in just 2-4 meals a day. In this case, you will break your stomach and gain a lot of excess fat. The body cannot effectively absorb a huge amount of calories in one meal. The excess is stored as fat.

2. Calorie content and feeling of fullness. You can eat a huge plate of vegetable salad and you will feel full for a while. However, you will receive a minimum of calories, and you will spend time on digestion. This doesn't mean you need to give up vegetables. You just need to be clear about how many calories you are getting from a particular meal. You can't rely on feelings here.

3. Calorie shakes in addition to regular meals. Many people eat little because they don’t find time to cook. You also need to figure out what and how to cook, and if there are not enough products, buy them. Here's a reason to skip a meal or move it a couple of hours.
In such a situation, high-calorie cocktails come to the rescue. Minimal preparation time and minimal consumption time. There is no need to wave a fork and knife for 20 minutes, chewing each piece thoroughly.

4. Weigh yourself often. When you see every day that your weight is stagnant or growing, additional motivation appears to strengthen your diet or maintain it.

5. Wholesale purchase of food products. Write a grocery list and stock up as much as possible. Rice, pasta, oatmeal, frozen meat, fish, canned food and some other foods can be stored for a long time. You don't have to waste time on shopping and there will always be food in the kitchen. This is very important if you do not want to starve.

Now that we've given you some practical advice, let's discuss the finer details of how and what you should eat.

Diet for weight gain

Breakfast. Breakfast is very important if you want to increase muscle mass. Most people who are far from fitness and bodybuilding are sure that breakfast should be light. Do you know why? Yes, because it’s so convenient for these mediocrities - they wake up, put something in their mouths and run to work...

Here's a super breakfast recipe for you.

Bodybuilder's oatmeal. It's a quick and easy breakfast that's chock-full of protein, nutrients, and complex carbohydrates.
Bring 1 liter of low-fat milk (1.5%) to a boil. Pour 1 cup of oatmeal into it and stir. Remove from heat and wait 10 minutes. The porridge will be ready.
Your portion is exactly half. The second part will remain for tomorrow.
Oatmeal contains only vegetable proteins, so add 30-50 g of protein.
You can also add 1 tablespoon of ground flaxseeds and a small handful of walnuts.
And that is not all. If you have berries, you can add a little of them too. No berries, no problem, cut some fruit into the oatmeal (banana, kiwi, apple, pear). The taste of the porridge will largely depend on the taste of the protein. Try adding different flavors to find your perfect combination.

Hate oatmeal? Make any other one!)) The main thing is that there is a lot of it.

Snack #1. This is where a carbohydrate cocktail comes to our aid. You can buy it at any sports nutrition store in the “Gainers” section. Contains carbohydrates, protein, some vitamins and even fiber. You can stir it with both milk and water. Instructions are always on the package.

If you can’t buy a gainer, you can make the cocktail yourself:
300 ml low-fat natural yogurt
¼ cup oatmeal
30 g protein
1 banana
handful of walnuts
cinnamon (to taste)

Dinner. 200 g chicken fillet or fish. You can fry it in a frying pan or cook it in a double boiler. Use spices, seasonings and low-fat sauces to give your meat that special flavor. There are no problems with recipes now.
200-300 g of boiled rice or buckwheat or durum pasta. The mass of the finished product is indicated. In dry form it will be 2-3 times less.
Vegetables and greens.
A tablespoon of flaxseed oil.
You can wash it all down with 400-500 ml of low-fat (0-1.5%) kefir or sourdough. Sourdough has 10 times more beneficial bacteria, so it is preferable. Kefir/sourdough improves digestion greatly. This is especially important when you need to absorb a large number of calories.

Snack 2. Completely similar to snack No. 1, but there is an alternative: 1-2 buns + protein cocktail. Here you have both carbohydrates and proteins. Pay attention to the composition of the baked goods, because... Some types contain a lot of fat (20-30g).

Dinner. When you gain weight, dinner can be exactly the same as lunch, but you don't have to eat the same thing. Meat can be replaced with fish, rice with buckwheat, etc. If you are prone to gaining fat, add fewer carbohydrates (100 g instead of 200-300).

For the night. Night protein or 200-300 g of low-fat cottage cheese or scrambled eggs of 7-10 eggs with 1-2 yolks. If you are generally not prone to gaining fat, you can add jam to the cottage cheese. It tastes better and the extra calories won’t hurt your skinny body.

Thus we got 6 meals. This is exactly how (at least this) you need to eat to gain muscle mass. Can’t it work even with this diet? - Increase your portion sizes. Are you gaining a lot of fat? Reduce evening carbohydrates and add cardio workouts.

To successfully gain muscle mass, which many people strive for, you need to eat right. It is also necessary not to forget about the training system (article about the training scheme for gaining weight), without which you should not even dream of having any muscles.

The first thing that requires attention in achieving your goal is the fundamental construction of the right diet.

It is with the help of the basic principles of nutrition that you will most likely be able to independently compose your diet from the “right” foods that will help in this matter.

Nutrition Principles for Gaining Muscle

Meal frequency

Certainly one of the most important moments In achieving the goal is how often a person eats. This point allows you to send all the necessary nutrients into the human blood, important for the growth of muscle mass and more.

It is no secret that our body needs “building material” in the form of fats, proteins and carbohydrates, and if they are not in the body at the right time, it stops the so-called muscle building, thereby putting an obstacle in achieving the goal.

In this regard, the best option for those who want to gain muscle mass would be to choose 5-6 meals a day with a frequency of no more than 3 hours.

Thus, it will be much easier for the body to digest food, receiving a systematic dose of nutrients (fats, proteins and carbohydrates).

Calorie content of food

The calorie content of food consumed by a person also plays an important role in achieving the goal. Remember that the body will allow the muscles of the body to grow only if the amount of incoming food energy exceeds the amount of energy burned. Many diets today are based on this principle.

Harmony of proteins, fats and carbohydrates

Nowadays, there are accepted standards that allow you to choose the right combination of nutrients:

Carbohydrates. The content of this nutritional component in the diet should range from 50-60% (article on slow carbohydrates);
Squirrels– 30-35% of food consumed (article about high protein foods);
Fats. Regarding this indicator, a person needs it for muscle growth in the amount of 10-20% of the diet taken. Preference should be given to polyunsaturated fatty acids, fish oil, sea fish, and walnuts.

Of course, it is necessary for each individual to determine the exact amount of nutrients required for muscle growth.

Water and its quantity

If you have an incredibly strong desire to achieve your goals and get results, you should Special attention pay attention to water, as well as its quantity in the body (detailed article on how much water you should drink per day). The optimal limit for an athlete to drink water is 2-4 liters per day. The amount is determined depending on the weight of the athlete.

It is preferable to drink water between meals. Eating it during meals will serve as a natural barrier to the normal absorption of food and the functioning of the digestive system.

When is the best time to eat?

Before training

It is advisable to eat food at least two hours before training. Regarding food, let’s say that before training it is recommended to eat more foods rich in complex carbohydrates.

So, they will provide enough energy for normal training process. For example, before training you can eat pasta, porridge, fruits, and vegetables. It is worth noting that half an hour before the start of your workout, you can drink a gainer - a protein-carbohydrate mixture - without much harm.

After training

At the end of your workout, you can allow yourself to eat a couple of bananas or drink a gainer. After 40 minutes, you can safely start your main meal, which should mostly contain proteins and slow carbohydrates.

Skipping a meal after a workout is not acceptable.. In most cases, it is after the training process that the human body is able to absorb more nutrients.

How to create a diet and choose the right products?

When compiling a diet of foods necessary for nutrition and muscle gain, you should include the most healthy foods, which will also be perfectly absorbed.

The list of foods containing carbohydrates includes: rice, buckwheat porridge, semolina porridge, potatoes, oatmeal. Protein: eggs, fish, milk. Fats are mainly found in fish: mackerel, salmon, tuna, herring. There is also a clear distribution of foods that contain nutrients.

Foods rich in carbohydrates:

bread (black);
flakes;
noodles;
muesli;
porridge (corn, oatmeal, millet, rice, buckwheat, wheat);
pasta;
hazelnut;
walnuts;
mushrooms;
peanut;
potato;
apricot seeds.

walnuts;
beans;
boiled fish;
fat cottage cheese;
yogurt;
poultry meat;
Fried fish;
kefir;
milk;
caviar;
semolina;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

High fat foods:

sardines;
anchovies;
salmon;
red meat;
ghee;
butter;
sour cream;
chips;
cream;
salo;
walnuts;
crackers;
cake;
chocolate;
mayonnaise;
sausage;
bakery products;

Do you want to gain lean muscle mass? Read further -. You can save money on sports nutrition and make your own delicious protein shake!

Stages of building muscle mass

In this case, there are certain steps, thanks to which every person who has sufficient health can achieve certain goals.

From the very beginning of training, amino acids, trace elements and vitamins should be used.
The next step is to add all kinds of nutritional supplements, as well as protein to the main dishes.
Use gainers. At first, you should stick to gainers with a small protein content and gradually build up.
After three months, you can give up gainers and replace them with proteins and carbohydrates.
If you start to notice that your muscle mass has increased significantly in size, start adding fat burners to your main diet. They should be taken for several weeks. It is also advisable to take blood tests to ensure the normal content of useful and nutritious components and substances in the body.

Advice from athletes who know a lot about building muscle mass

Today there are many bodybuilders who have “killed themselves” with muscle building. For the most part, they agree that in order to successfully achieve your goal, you need to follow a few tips.

Athletes' tips:

Eat more. The main recommendation of experienced bodybuilders. However, not all foods are worth eating. In most cases, the strategy for building muscle mass depends entirely on nutrition. Speaking in simple language, you need to eat more food than your body requires.
Choose best exercises. These are classic exercises, which over many years of use have managed to prove themselves with the best side. Basic exercises: bench press, deadlift, squats. Curls of the arm with a barbell may also occur.
Don't slow down! This advice suggests that you should not stay at the same weight for a long time if you need to gain muscle mass. Aim for a heavier weight heavy loads, spare no effort.
“Get accelerator, but not too much”. Remember that the excessive weight of the projectiles can harm the body, due to which you can get injured, which, in turn, will knock you out of a normally built system for several months.
Have a good rest. This advice is about normal rest, without which it will be almost impossible to achieve the goal. That is, the body simply needs rest, preferably in the form of sleep.
Come to the gym - train! You should not rest between approaches for more than three minutes, since during this time muscle mass gains strength and is restored, which is not necessary for growth. So, you shouldn't be lazy while training. Remember: come – train! In this case there will be a positive effect.

Conclusion

To summarize, it is worth highlighting the points that you need to pay attention to:

loads are half the success;
a balanced diet when gaining muscle mass is a necessity;
Don’t lose your health on the way to your goal;
proper rest helps in many ways, including building muscles;
if you came to gym, don’t be lazy to train.

Personal trainer, sports doctor, physical therapy doctor

Draws up and conducts personal training programs for body correction. Specializes in sports traumatology and physiotherapy. Conducts classical medical and sports massage sessions. Conducts medical and biological monitoring.

Nutritionist trainer, sports nutritionist, honored author of Evehealth

14-12-2014

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Modern principles of building muscle mass do not require specific foods, complex culinary recipes and fundamentally strict daily diet frameworks for both men and women. The simpler the system for losing weight and building muscles, the more effective and beneficial it is.

Before you start using it, you must definitely consult with a specialist, and we’ll tell you what to do next.

The muscle diet can be used for any period of time
It does not have a specific "entrance" and ""
However, it is necessary to reduce and increase the calorie content of foods gradually so as not to cause digestive system upset.
Meals should be frequent, at least 5-6 times, and in small portions. Thus, nutrients will be absorbed into the blood gradually and form fat layers, which are so necessary for building muscle mass.
Most of the foods consumed must be high in calories, otherwise the absorption of nutritional components will deteriorate. Vegetables and fruits should be no more than 30% in the diet, because excess fiber will not allow the production of a large amount of natural substances for the formation of abs figures
Watch for limits on empty carbohydrates and fats. This means that in the diet it is necessary to exclude bakery, flour, confectionery, fried, smoked, fatty, canned products, because with excessive consumption of carbohydrates, the hormone insulin is formed, which increases subcutaneous fat, not muscle growth
Drink plenty of fluids regularly, at least 3 liters. per day. Avoid dehydration and exhaustion. In addition to water, you can add compotes and drinks without sugar or sweeteners to your diet.
Before training, be sure to eat porridge and vegetable salads, which will provide the brain and muscles with energy for the whole day
- the most voluminous meal, because it is at this time that carbohydrate-protein fiber opens, nutrients are adsorbed, which go towards muscle restoration.

The daily intake of proteins is 25%, fats - 10%, carbohydrates - 65%.

Everyone can create a special table for themselves and note each day how many calories were used when preparing their diet.

Many bodybuilders are wary of many foods in their daily diet, so you should make a complete list of those that can be included in your daily diet and those that slow down the growth of the muscular system.

Lean poultry, preferably chicken, is easily digestible and contains no fat
Various types of fish, fatty and seafood
Low-fat fermented milk products, such as kefir, yogurt, milk, cheese, cottage cheese...
Boiled eggs, daily norm - up to 6 pcs.
Legumes are the main source of protein (peas, beans, beans)
Nuts are also vitamins and useful microelements.

Be sure to monitor the intake of these products in your daily diet; the correct dosage and percentage of protein saturation will help you build muscle mass more effectively.

Carbohydrate components

Cereal products:
- oatmeal, wheat, millet, rice, buckwheat porridge to maintain energy throughout the day
- noodles and pasta made from coarse durum wheat
- black bread
- muesli and cereal to add variety to a poor diet
Mushrooms and vegetables, everyone will like potatoes in their different manifestations. Just not fried, without adding oil and salt.
Greens and fruits various types and varieties. They contain many vitamins and minerals.
The source of fat is fish and seafood; you can add a little vegetable oil to your dishes.

Vladislav, at 34 years old, tried a protein diet on himself to gain muscle mass, the results were stunning. In just 4 weeks, he was able to achieve high results, his figure became toned and pumped up.

Today he will tell us the secrets of the protein nutrition system menu for the week.

Breakfast. A serving of oatmeal with low-fat milk.

Lunch. Low-fat cottage cheese.

Dinner. Boiled chicken or fish - 200 g, without adding seasonings and salt.

Afternoon snack. Low-fat cheese, 2 eggs, nuts.

Dinner. 150 g cottage cheese.

Before bed, a glass of low-fat kefir.

You can dilute the diet with vegetable salads, a variety of meat and fish dishes, the main thing is that the amount of calories should not exceed 1200 Kcal.

Mandatory sports exercises, training, physical exercise, running and swimming.

People with different metabolisms and body types should have different nutritional plans.

If you can eat more food, you should accordingly increase your daily portions of protein, carbohydrates and fats. After all, building muscle mass will require more energy and effort. And also vice versa. It is important not to fill your stomach to capacity and not to overeat. Use calories to your advantage for muscle recovery.

Danilo, 24 years old.

“I always tried to be visible to all the boys and girls, so when I was drafted into the army, I decided to change my body. Long trips to the gym only exhausted me, but did not bring results. After all, for me the goal was not to lose weight, but to build muscle mass. And then I met a man on the way, a coach of a bodybuilding team, who told me about the miraculous protein diet, and I began to implement it.

A special table for calculating calories hung on my refrigerator; I strictly regulated the amount of proteins, fats and carbohydrates. In three weeks I achieved such amazing results that I could not have achieved even a third in a year of studying. gym. Afterwards I was drafted into the army, and under special control dietary food it was impossible. But, I’ll tell you honestly, muscle elasticity has not disappeared, now all that remains is to carry out a preventive stage on a protein diet in order to effectively consolidate the final result.

I advise everyone not to be lazy, but to always keep your body beautiful and in order! Women love it very much!”

Beginning bodybuilder Stepan, 20 years old.

“Specialists calculated the calories for us and wrote out the menu, so there were no difficulties at this stage. Next, it was necessary to strictly adhere to the specified menu and daily norm, which was already more troublesome. But once you have entered the school of aspiring bodybuilders, hold on and show high willpower. Many of us deviated from the rules of nutrition, violated the training regime and were secretly punished for this - there was no result.

I didn’t give up, I was patient, I tried, and two months after the strict diet I was able to show off my well-deserved body shape to everyone. Yes, in addition to the diet, I also had to follow special exercises to strengthen the abdominal press, muscles of the arms, legs, buttocks, etc. All tasks were written down in diaries, and everyone recorded their achievements at the end of the day.

Today I have moved to another group, I perform in the arena and have several high awards. Sports protein diet gave me hope, career growth, financial well-being and a strong family. I step forward and do not stop when the slightest difficulties arise, which is what I sincerely wish for you.”