In order to be always in shape and have beautiful inflated muscles, regular physical activity and exercise in the gym are not always enough. For effective muscle growth, it is necessary, first of all, to acquire “building material”, so always start with proper nutrition and a carefully selected diet. A muscle-building diet is the key to active muscle growth, as well as strength and endurance, especially when combined with a training program. This diet is suitable for bodybuilders and bodybuilders because it is based on a rational balance of proteins, carbohydrates and fats.

A diet for gaining lean muscle mass as the basis of proper nutrition for muscle growth Before considering the daily menu for muscle growth, let’s get acquainted with some rules and features of a diet for gaining muscle mass. First, it is the diet. You should increase the number of meals to 5-6 times a day, but without a sharp increase in the portion itself, because a very small amount of food must enter the digestive tract to extract the maximum benefit from the body. If portions are not crushed, then the stomach will be overloaded, and all the nutrients will gradually begin to be deposited in the form of body fat. Secondly, about 2/3 of all meals and foods that are part of a diet for gaining muscle mass should be high-calorie, and 1/3 is reserved for berries, fresh vegetables and fruits, which contain a large amount of carbohydrates and support digestion., protecting the intestines and stomach from overload. Also limit your consumption of fast carbohydrates and saturated fats, as they can be stored as fat very quickly, instead of taking part in the formation and strengthening of muscle tissue. We are talking about sausages, lard, margarine, butter, various sweets and other confectionery. Avoid dehydration by drinking at least 2.5 liters of water per day. A diet for gaining lean muscle mass should not be abruptly interrupted; if necessary, special supplements and cocktails can be used in order to avoid disruptions in the diet. Remember that weight gain should not exceed 700-800 grams per week, because all the calories received, which turned out to be superfluous, will be stored as fat. deposits. You can also independently increase the calorie content and energy value of dishes, if necessary. Try to distinguish between the diet menu for gaining muscle mass into “before” and “after” training. 1-2 hours before the start of classes in the gym, be sure to refresh yourself with slow carbohydrates for the active work of the brain and muscles. After at least half an hour, another meal is possible, which will be enriched with proteins and carbohydrates in order to replenish the energy reserves spent during training and restore muscle tissue. Especially effective is the protein diet for gaining muscle mass, which usually does not have certain time limits, so it can be used until the result is fixed. In addition, there are no specific rules for entering or exiting the diet for her, however, it is still necessary to gradually reduce or increase the amount of protein food. A protein diet for gaining muscle mass gives the most pronounced effect on muscle growth due to the fact that protein is the main building material of our body. When following this diet, try to exclude the consumption of large amounts of fat in order for the body to use energy from its own fat reserves for work, and not from food consumed. Also control the amount of carbohydrates, because from them he receives energy, however, excess carbohydrates always turn into fat. Your daily need for vital substances should look like this: Proteins – about 20-30% (or 2-3 grams per 1 kg of your weight); Fats – up to 15% (preferably vegetable fats); Carbohydrates – approximately 50-60% (or 5 grams per 1 kg of your weight). This ratio can be slightly adjusted depending on individual needs, so it cannot be considered ideal for absolutely every bodybuilder. Foods and dishes that contribute to muscle building When following a diet for muscle growth, remember that in the morning you need to eat at least 60-70% of the total daily diet, and in the evening eat only fast-digesting meals rich in protein. It is allowed to include the following products in the diet for gaining muscle mass: Omelet, boiled or fried eggs – 4-10 pcs. Of these, 1/3 can only be with yolks; Not too greasy fermented milk and dairy products: cottage cheese, cheese, kefir, milk, etc.; Lean meat, seafood and poultry: skinless chicken and turkey, rabbit, squid, mussels, etc.; Dried fruits and nuts; Fresh berries, fruits and vegetables: oranges, apples, pears, raspberries, plums, etc.; Legumes: lentils, peas, beans, beans, etc.; Cereals (oatmeal, buckwheat, rice), corn flakes and muesli; Potato; Pasta from durum wheat; Black bread; Green and herbal teas, juices, fruit drinks, compotes, etc. Be sure to have small snacks between meals. For this, fruits and dried fruits, milk porridge, cottage cheese and dishes from it, sandwiches with kefir or yogurt, protein shakes or bars, etc. are suitable. Sample diet menu for gaining muscle mass

For a quick set of muscle mass, your daily calorie intake should be approximately 3000-4000 kcal. Here is an example of such a menu without snacks. Breakfast: a glass of cocoa or milk, porridge with fresh fruit or scrambled eggs with bread, tea and fruit. Lunch: vegetable soup, garnish with seafood or poultry, vegetable or fruit salad, tea (compote). Dinner: a dish of eggs or fish with vegetable salad, tea or compote.