How to eat right for a quick and effective set of muscle mass? Read the details of nutrition for mass gain and muscle growth in our article.
Sports nutrition for mass gain - sounds very professional. And many do not realize that healthy muscle mass is needed by everyone, without exception, and not just athletes and bodybuilders. Why - we analyze in detail.
The human body consists of more than 600 muscles.
According to the norm, an adult man should have about 40% of the muscles, a woman - about 35%, the elderly - about 30%, and athletes - up to 50%.
Muscle mass is the most powerful consumer of energy. The more muscles, the more energy they require, which means that with the same calorie intake, a person with more muscle mass can remain at a constant weight or lose weight, and with less muscle mass, gain weight.
Strong and healthy muscles help to improve the blood supply to the bones and joints, which leads to the strengthening of the musculoskeletal system.
The best sports nutrition for muscle growth is a complete diet, and only secondarily various supplements. To gain lean muscle mass, nutrition should be of high quality, balanced in proteins, fats and carbohydrates and should not contain "empty" or harmful products, such as buns, chocolate bars, industrial cookies, sweet carbonated drinks, packaged juices. They contain many calories, but are nutritionally poor - contain almost no vitamins, minerals, fiber.
To understand which nutraceuticals help the body recover from workouts and gain muscle mass, see the lesson from practicing sports nutritionists "Nutraceutical Support in Fitness and Sports".
Nutritional goals for weight gain:
Diet is the most important factor that determines how many substances are absorbed, how much will be used to obtain energy and build new muscle fibers, and how much is deposited in fat. The regulation of hormones responsible for the growth of muscle mass also depends on the diet. For example, the hormone insulin is the main assistant for both muscle growth and adipose tissue growth. Insulin is released when eating, with different foods - a different amount. From the time of eating (before training or after, for how long) it will depend on which pool will replenish insulin: muscle or fat.Before strength training After strength training 3-4 hours before protein + complex carbohydrates (buckwheat + lean poultry + vegetable oil salad) 1-1.5 hours before a small meal: high GI carbohydrates up to 70% + 30% easily digestible proteins (banana shake with animal or plant milk) After 30 minutes, high GI carbohydrates 60% + easily digestible proteins 40% (gainer, protein shake with fruits)
Proteins are the main building material for muscles. Some amino acids act as powerful anabolic factors (for example, BCAAs trigger protein synthesis through the release of insulin), and some are needed for effective muscle building. In addition, proteins are also an energy substrate; 1 gram of protein breaks down to give 4 kilocalories.
Human muscles are made up of 20 amino acids, 8 of which are essential and must come from food or supplements. Both the synthesis (formation) and the breakdown of proteins are constantly taking place in the body. And when synthesis prevails, there is an increase in muscle mass. If some essential amino acid is missing, the process of synthesis of the body's own proteins stops.
Protein quality is determined by:
Animal protein is considered complete (for example, in meat - the full composition of amino acids), and vegetable - defective (to set the complete composition of amino acids from plant products, you need to combine several groups, for example, legumes with cereals), so plant-based nutritionists need to carefully plan their diet.Animal protein sources Plant protein sources Meat, organ meats, poultry, fish, dairy products, eggs Legumes, nuts, seeds, seaweed, soy products
The need for protein for a weight trainee is 1.5-2 g / kg of body weight. For example, for a girl weighing 55 kg - 82.5–110 g.
Carbohydrates are the main source of energy for the body. In addition, they are stored as glycogen in the liver and muscles to provide energy when there is not enough glucose in the bloodstream. When this pool is depleted, the body begins to synthesize glucose from non-carbohydrate sources, such as proteins, and also use fats for energy production. And if in the case of fats this is only at hand, then with the destruction of proteins, the opposite is true. Therefore, it is important to provide the body with high-quality complex carbohydrates that are slowly digested and constantly feed the body with glucose.
Conventionally, the group of carbohydrates is divided into simple and complex. The advantage of complex carbohydrates is that they are digested more slowly, gradually raising blood sugar and insulin levels. Using them, a person does not experience outbreaks of hunger, is constantly alert and full of energy. For a person training for weight gain, this is the key to effective training! Simple carbohydrates contain "empty calories", are quickly absorbed and provoke hunger an hour after consumption. This is due to a sharp increase in insulin in the blood, and then a sharp drop.
Carbohydrates in a full-fledged diet should consist of 80% complex (cereals, legumes) and 20% simple (a portion of fruit, for example). The need for carbohydrates in a trainee for weight gain is 5-7 g / kg of body weight. More is possible depending on the intensity and volume of training.Complex carbohydrates Simple carbohydrates Whole grains (buckwheat, brown rice, oats), pseudo-cereals (quinoa, amaranth), legumes (mung beans, lentils, chickpeas, beans), vegetables Flour products, sweets, fruits, dried fruits
Fats are the quality of cell membranes, which is very important when building muscle mass. In addition, fats serve as a substrate for hormones, and for an adequate metabolic response to training, fats in the diet should be sufficient. The need for a training person is 0.8–1.5 g per 1 kg of body weight.
Fats (lipids) are divided into saturated (animal fats, solid at room temperature, coconut oil) and unsaturated (liquid at room temperature, with a low melting point - vegetable oils, avocado, fish oil). The ideal ratio in the diet is 50/50.
Fatty acids are divided into essential fatty acids, which the body can synthesize on its own, and essential fatty acids, which must be obtained from food. The emphasis in nutrition should be on essentials, such as omega 3 and omega 6, in a ratio of 1:3.Omega 3 sources Omega 6 sources Sea fish, shellfish, grass-fed beef, flaxseed and flaxseed oil Nuts and seeds, vegetable oils, avocados, chanterelles, sea buckthorn
The key to successful muscle growth is nutrition with a calorie surplus. If the body consumes less energy than it receives, the mass will increase. But it is necessary to properly balance nutrients in order to grow lean muscle mass with minimal fat gain.
The percentage of proteins, fats and carbohydrates in the diet for weight gain is selected individually, while there is a basic scheme that can be taken as a basis:
Eating doesn't start at the table, it starts on the store shelf. If you make the wrong purchases, then there will be nothing to cook the right dishes. Let's analyze the main positions that should be in the basket of each athlete.
Dairy and sour-milk products (subject to lactose tolerance and the absence of diseases in which it is contraindicated) - cottage cheese, kefir, fermented baked milk, milk, yogurt. It is better to choose foods with a fat content of 2-5%, since low-fat foods are not useful and often contain hidden carbohydrates, while too fatty foods serve as a source of saturated fat.
Of course, sports nutrition for gaining muscle mass in the form of supplements cannot be the basis of the diet. That is why they are called additives. They should be included in a complete diet only as needed.
With a good metabolism and constant training, the body needs a lot of certain substances: proteins, B vitamins, omega 3 fatty acids. But these substances in their natural form do not exist separately, but go in conjunction with others, the excess of which is undesirable. Sports supplements are just concentrated substances: proteins (protein, casein, amino acids), fatty acids (omega 3), vitamins, minerals, adaptogens, lymphotonics, stimulants.
Until now, many consider sports nutrition for muscle growth to be “chemistry” that only brings harm. But in fact, these are safe substances, laboratory purified and concentrated. It is only important to observe the dosages, monitor the quality of supplements and take into account contraindications.
Healthy muscle mass is important for both men and women. And in order to build and maintain it, you need to eat well, as well as use sports nutrition if necessary. These jars will not replace food, but will help balance the intake of substances necessary for muscle growth in the right amount.