You have set yourself the goal of gaining muscle mass. Where to begin? Of course, you need to make a training plan, but no less important is nutrition. In this article, we’ll talk about nutrition during mass gain, how it affects muscle growth, and give examples of healthy foods and recipes with them.
How does nutrition affect muscle growth?
When exercising to build muscle mass, you must understand that muscles do not grow just from training. Nutrition plays an important role in this process. And also good sleep and a generally healthy lifestyle.
Proteins are made up of amino acids essential for building muscle mass. In addition, protein helps with muscle recovery after a workout. Therefore, they are important during mass gain. At the same time, you should not lean only on them – the body still needs carbohydrates, fats, and all micro and macro elements.
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Many athletes believe that fats should be excluded from the diet, but this is an erroneous opinion. Fats are involved in restoring and forming cell membranes, serving as a vehicle for some vitamins, and in hormonal processes. They contain essential fatty acids, such as omega-3, that the body needs.
As for carbohydrates, it is important to remember that they are simple and complex. During mass gain, it is better to completely refuse the first ones- sweets, buns, and chocolates. However, a little dark chocolate is possible if you want to.
Complex carbohydrates – cereals, potatoes, some fruits, and vegetables should be the basis of your diet. Due to their structure, they break down slowly and take longer to digest. We are more satiated for a long time and do not feel hungry.
As experts write, proportions must be observed when gaining mass – 30-35% protein, 60% carbohydrates, and no more than 10% fat. Ideally, it is better to calculate calories and BJU with a trainer or doctor.
So, the Gold Nutrition plan will be calculated for you, considering individual characteristics. You can play sports and build the figure of your dreams without harm to your health.
When building muscle, the main law of nutrition is that you need to eat more than you spend energy in training; you can’t starve. Eat more calories, take small proper snacks with you, and eat 6-7 times daily.
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What products are best?
Lean meat
Especially chicken and turkey breast, rabbit, and lean beef. Poultry meat (without skin) contains an impressive amount of protein and low-fat content. Beef and rabbit are high in creatine. Creatine helps to normalize metabolism and restore acidity in the body.
Fish
Tuna, salmon, tilapia, and others. Fish is high in protein and omega-3 fatty acids. Also, many varieties of fish contain selenium and iodine, which protect cells from damage.
Eggs, especially egg white
They contain a whole list of vitamins: E, A, D, and an indispensable protein for an athlete. Doctors do not recommend eating more than two yolks a day. In some stores, you can now buy pure egg white in a bottle so as not to throw away the yolks.
Milk
The main beneficial ingredient in milk is casein. It carries amino acids to muscle tissues. Milk contains calcium, which is useful not only for bones but also for muscles. And also – B vitamins, which are actively involved in the body’s metabolic processes. Keep in mind that milk and any dairy and sour milk products are not recommended to be eaten immediately after a workout.
Curd
A real treasure for athletes. In addition to protein, it also contains casein. The product also contains many useful micro and macro elements: calcium, phosphorus, iron, and others.
Nuts, seeds
Many types of nuts contain a significant amount of protein. In addition, nuts are one of the best plant sources of omega-3 fatty acids and vitamin E. They make a great snack between full meals.
Legumes and cereals
A source of not only complex carbohydrates but also amino acids and protein.
Oatmeal
It’s just a storehouse of useful components. Oatmeal stabilizes blood sugar and lowers cholesterol. In addition to fiber, it contains protein compounds necessary for building muscle fibers and healthy fats.
Oatmeal has collected almost all the useful properties – it contains magnesium, iron, phosphorus, iodine, calcium, potassium, and other necessary components. Porridge is rich in antioxidants, omega-3 fatty acids, and folic acid.
Fruits and vegetables
They have a lot of fiber, various vitamins, and amino acids. The most useful vegetables for an athlete will be spinach, asparagus, cabbage and lettuce, tomatoes, and fruits – grapefruits, oranges, sour apples, pineapples, and melons.
Sports Nutrition
Biologically active supplements include and balance all the nutrients necessary for the body. Sports nutrition comes in many varieties – dozens of nutritional supplements differ from each other, each of which was developed for a specific purpose. Proteins, gainers, creatine, and amino acid complexes are suitable for weight gain.
