The diet must include protein, it is the building material of the muscles and their protector against destruction. Under the influence of gastric juice, the protein breaks down to amino acids, in the muscle tissue the amino acids are again aligned in chains, this is how the new muscle tissue is formed.
As we already know, the main sources of protein are such products as: chicken breast, fish, beef, legumes, protein from the sports nutrition, some types of dairy products. The athlete should not be short of protein, 1 kg of weight should account for about 1.5-2 g of protein. The amount obtained should be divided into 5-6 meals.
Another mandatory component in the diet for muscle mass gain are carbohydrates. They give the athlete energy, and this positively affects the results of training. During the day, use only complex carbohydrates, which are found in cereals, pasta from hard wheat varieties, legumes, some vegetables, cereals, vegetables, greens, all porridges (exclude manna and instant porridges), rice (uncooked), vegetables and some fruit. Their assimilation and absorption into the blood is much slower. The organism does not feel hunger for a long time after taking them.
Along with proteins and carbohydrates, fat must come in the right amount in the body, which is responsible for the secretion of major hormones, including testosterone (anabolic hormone). However, it should be remembered that an overabundance of fats negatively affects the level of testosterone. You need to know your measure of fat intake, its intake should not be more than 15% of all daily calories.
Do not forget about Omega-3. These fatty acids contribute to the acceleration of metabolism, raise the tone of the whole body, raise the mood, improve brain function, enhance stamina, improve the condition of the skin and hair. It is contained in oily fish, nuts, etc.
Remember that when bulking, you should consume more calories than you burn; For muscle growth, too, energy is needed. Excess calorie intake is the key to a successful gain of long-awaited muscles. To restore the calories spent on training, you need a lot of carbohydrates.
Start with 250 grams of carbohydrates per day, increasing amount in the future, if the balance does not show an increase in body weight. Weigh yourself every two weeks. If changes in appearance and scales are absent, add another 50 g of carbohydrates. And so on until the scales show the weight gain. Just remember that with every meal in the diet, you need to include enough vegetables and fruits to normalize the bowels. In addition, vegetables and fruits contain many vitamins and antioxidants.
Remember the main rule: eat complex carbohydrates 2 hours before the workout, they will give you energy throughout the training.
After training, eat simple carbohydrates – these are monosaccharides and disaccharides. Monosaccharides include glucose, galactose and fructose, to disaccharides of sucrose, maltose and lactose. Their chemical structure is very simple, so the rate of their splitting and absorption is quite high.
An excellent source of simple carbohydrates is honey. Also, after training, you should drink whey protein, it is quickly absorbed and sates the blood with amino acids.
Do not forget that you should eat a fraction, 5-6 times a day in small portions. In this case your muscles will be constantly provided with amino acids and glucose, in this connection catabolic processes will be slowed down, and muscles will grow.
And of course, drink more water. During the gain of muscle mass, the demand for water greatly increases. If you use little water, you will not be able to build up the required amount of muscle.
By following these simple rules, you can significantly accelerate the growth of your muscle mass.