Proper nutrition and food for your muscle growth. The basics of proper nutrition for a rocking chair What is the right nutrition for a rocking chair

Hello, dear fans of sports and a healthy lifestyle. In today's article, we will talk with you about proper nutrition and about food that contributes to the growth of your muscles, namely muscle growth, this is the main goal of 98% of gym visitors.

To begin with, I suggest you think a little about a very interesting observation and ask yourself the question, what do we want to look like? When I come to the gym, I see a lot of young guys there. They pull, squeeze, squat, but for some reason they look like my neighbor on the landing, who probably never lifted anything heavier than a TV remote control in his life. Athletes have a belly, fat sides, an erysipelas such that it does not fit through the door, and the biceps look like boiled sausage. To my question, why do they look so terrible, they answer that, they say, on the mass, drying for blues, we eat what we want and we don’t care, just to be huge. And where is a healthy lifestyle, I wondered. After all, an athlete, for that and an athlete, he should stand out from ordinary people with his forms, his drawing of the muscles on his arms and legs, he should not look like a typical visitor to a sausage shop.

So now I have a question for you, do you want to look like a piece of fat or do you want to have a toned body, with beautiful prominent muscles and 10 percent fat in your body. If your goal is to be beautiful, then continue reading the article, if not, then you can close this page.

Proteins, fats and carbohydrates

The basis of the correct nutrition for muscle growth should be included proteins in the first place. Whoever says about carbohydrates that the daily diet should consist of 50 or 60 percent of them, remember proteins are the basis of the basics. It is from proteins that your daily diet should consist.

This is how an athlete and a person leading a healthy lifestyle should look like.

But I'm not saying that carbohydrates should be eliminated. Carbohydrates are energy, without which we simply simply cannot do anything. But carbohydrates must be correct and in moderation. Ideally, carbohydrates, or "carbs" as athletes say, should be consumed in the morning and after training. What does proper carbs mean? Proper carbohydrates are slow carbohydrates that we get from all kinds of cereals, pasta, vegetables and fruits. We also do not forget about fast carbohydrates (these are white bread, sugar, sweets, potatoes), but we use them in small quantities and only after training.

Fats can be obtained from all kinds of oils and nuts. The amount of fat consumed should roughly equal the amount of carbohydrates consumed.
So, our diet should consist of 50% from proteins, on 30% from carbohydrates and on 20% from fat. Try to use 1.5 - 2 grams of protein per kilogram of your weight. Carbohydrates 2 grams per kilogram. These are ideal numbers. If you weigh 80 kilograms, then you should eat 160 grams of protein and 160 grams of slow carbohydrates per day.

Food for muscle growth

So we got to the most interesting part of the article, from which you can understand what you still need to use in order for your muscles to grow and you not to swim in fat.

Let's look at the tables. They show foods from which you can get the required amount of proteins, fats and carbohydrates per day (this does not mean that you need to eat all these foods in a day)

Squirrels
Beef	Tuna	Turkey	Chicken
Eggs	Fish	Cottage cheese

Carbohydrates
Pasta	Buckwheat	Oatmeal	Asparagus
Corn	Apples	Zucchini	Tomatoes

*Eat any vegetables. Make salads out of them and season with olive oil

Also, do not forget about the supplements that everyone should take. You can read about them by clicking on the link. Basically, these are supplements from the sports nutrition store, it's up to you to use or not. We highly recommend using vitamin and mineral complexes, fish oil and calcium in your diet, everything else is up to you.

Nutrition Principles for Your Muscle Growth

We will not paint common truths here, that you need to eat 5-6 times a day, that you should consume more calories than you burn, hundreds of other sites have already done this for us, on which the same thing is written. We'll just add:

• try to eat most of the carbohydrates in the first half of the day and after training;
• eat most of the carbohydrates in the morning and after strength training;
• drink 3 - 4 liters of plain water;
• cook meat on the grill (you can buy the cheapest in Auchan) in the oven, or in a double boiler, give up fried;
• do not be afraid to eat egg yolks, most of the protein in the egg is in the yolks;
• before going to bed, eat 200 grams of cottage cheese.

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Stick to the tips in this article, train properly and you will look young and fit. Best wishes.

Nutrition has a direct impact on the metabolism in the human body. Metabolism depends on how much food a person consumes and what kind of food. The general physical and psychological state of the person himself, the level of essential substances of the body, as well as the level of intelligence depend on this. No less important is the choice of nutrition in bodybuilding, since it is necessary to build muscle mass, and for this you need nutrients, and in sufficient quantities. Therefore, it is impossible to make a mistake in nutrition, otherwise the result of everyday training may not be seen.

Not the right approach to nutrition can negatively affect the results of training, or simply put, all the work will be in vain. This issue must be seriously addressed at the initial stage of bodybuilding. For this, detailed nutrition schemes have been developed that take into account the specifics of this sport: building muscle volumes. This proposed plan is devoid of the mistakes that are inherent in beginner athletes. At the same time, novice bodybuilders often ask questions that already have ready-made answers, since bodybuilding has been around for a long time, although it has its own specifics.

The usual diet that most people use, which is breakfast, lunch and dinner, is not suitable for bodybuilders. Since the breaks between meals are quite long, athletes have time to become very hungry during this time, since their metabolic processes go through much faster. The feeling of hunger causes the athlete's body to feed on energy reserves that are always in the athlete's body.

At these moments, the body begins secreting the hormone cortisol, which begins to burn muscles, in the face of a declining energy potential of the body.

In addition, he begins to burn the carbohydrates stored in the liver and muscles, and this cannot be allowed, as the muscle mass is lost, which the athlete is trying to build up in training. The level of glycogen also decreases, which is an indicator of readiness for the next workout. The higher the level of glycogen in the liver and muscles, the greater the endurance of the athlete and the greater his performance. In this case, the athlete needs to eat about 6 times a day, but in smaller portions. By reducing the time between meals, the athlete's body is constantly fed with glucose, which comes from the intestines. At the same time, the body does not touch the glucose reserves and does not produce cortisol. But this is just one plus from this approach to the nutrition of athletes.

Eating according to this scheme accelerates the metabolic process, which also leads to accelerated muscle growth. There is another, very important plus of frequent nutrition: amino acids constantly feed the muscles, ensuring their growth. The constant presence of amino acids in the blood makes the athlete's body more resistant to various negative external factors. Naturally, stable immunity contributes to more effective and high-quality training.

What is the right diet for gaining muscle mass?

The term “proper nutrition” for an athlete means eating only those foods that contribute to the growth of muscle tissue. But the rest of the products that are of little use, it is better to exclude from the diet. Such products include carbonated drinks, sweet foods, muffins, as well as harmful, fatty and fried foods. By proper nutrition, as a rule, they mean nutrition from natural ingredients. Bodybuilders mainly eat products from the markets, where they purchase fresh meat, fish, herbs, vegetables and fruits.

Food purchased in the markets is really healthy, because it has not been subjected to special treatments that deprive the food of vitamins and microelements. In addition, they do not fry food, but steam, grill, etc., without adding animal fats.

Of course, you can visit McDonald's, but it is not advisable to eat food cooked in it, especially if you are overweight. For lean athletes, you can replace one meal at McDonald's out of six possible. If you eat a couple of hamburgers, you can replenish the body with 25 g of protein and 66 g of carbohydrates. The indicator is not bad, but it is better to refuse to use fried potatoes, cocktails, ice cream and pies, since it will not bring anything good except harm.

How much protein should be consumed per day?

Protein is the building block without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for building muscle mass. But this is provided that there is a sufficient amount of protein in the body. If the body feels its lack, then muscle building will stop. Protein is taken at 2 grams per kilogram of an athlete's weight. Gradually, the rate can be raised to 2.5 grams. With a weight of about 90 kg, you need to consume about 200 grams of protein per day, if not more. This amount is best distributed over 6 meals.

What is the best protein?

Many athletes consume whey protein, as it is absorbed faster by the body. Whey protein also contains leucine, isoleucine and valine, which are considered the main components that provide the necessary growth of muscle tissue. Take this product half an hour before training, as well as after it.

What is the concept of "good" fats

Fats are considered the main source of replenishment of the human body with energy, so you should not be afraid of them. One gram of fat contains up to 9 calories, which is twice as much as carbohydrates. It is generally accepted, especially in recent times, that good fats are vegetable fats, and bad ones are animal fats. In fact, this is not the case, since a person also needs animal fats, since they serve as a source for the secretion of testosterone and other equally important hormones.

As a rule, vegetarians have low muscle tone and low sexual activity. This is due to the lack of testosterone in their body, associated with the exclusion of food of animal origin from the diet. Basically, fats do not harm the human body if a person consumes them in moderation. For the normal growth of the useful mass of a bodybuilder, he needs to consume food of both plant and animal origin. In addition, he needs to consume fish oil containing fatty acids of the Omega 3 family, but not more than 30% of the total daily diet.

What should you eat before a workout?

Bodybuilding classes require a mandatory meal before training. Somewhere 1.5-2 hours before it starts, you just need to eat. You can eat chicken, beef or fish with boiled potatoes, rice or oatmeal. Half an hour before training, a cocktail containing whey protein (20 g) and carbohydrates (40 g) is drunk. This approach to nutrition will allow you to more effectively train and increase muscle volume.

What should be consumed after a workout?

Equally important, after training, immediately drink a shake of 20-40 g of whey protein and 40-100 g of carbohydrates. Such a cocktail is called a gainer. Somewhere in half an hour, the body will need carbohydrates, which are absorbed quickly enough. It can be white bread or mashed potatoes. Moreover, you should not postpone the intake of proteins and carbohydrates, since their absence will provoke the secretion of cortisol, which is not at all desirable.

Should I drink water and how much?

Since the human body mainly consists of water, without it, no processes take place in the body, including muscle growth, since fluid is also needed to build them. Often, dehydration of the body is hidden. To find out, you need to drink 3 cups of water and monitor your condition. If everything is in order, then in half an hour you will have to go to the toilet. Otherwise, you should think about it, since the absence of the urge to go to the toilet indicates the presence of the disease. 3.5 liters of fluid per day for a bodybuilder is the norm.

As a rule, the liquid allows you to flush out toxins from the body in time, as well as nourish muscle tissue. When an athlete feels thirsty, it must be quenched in excess. If you drink 1 glass and the feeling of thirst disappears, then it is better to drink 2 glasses next time.

Is it possible to break a sports diet?

People who are on a diet always want to try something delicious, such as ice cream, pizza or sweet cake. There will be no problems if the athlete has a lean physique. For such athletes, once a week, it is permissible to violate the proper diet. If an athlete is already struggling with his excess weight every day, then it is permissible for him to violate the regimen only 1 time per day. In other words, out of 6 meals, one meal may be unhealthy, but the other 5 should consist entirely of healthy foods. At the same time, you need to try to eat less in order to invest in a daily calorie intake.

Post workout nutrition for mass gain

Muscle mass is not built in the gym, but in the kitchen and during sleep. Proper nutrition is a guarantee that all your work will bring results in the form of beautiful muscles. Learn how to eat right when you swing!

Beginners want to know how to pump up, but experienced athletes usually dig deeper and are interested in how to eat right when pumping in the gym. Indeed, they are right: to build the body of your dreams, you need to supply your body with quality fuel in order to work effectively. Body transformation means giving it your all in every workout. And in order for you to have the strength to give all your best, it is important to eat right. Learn more about useful and essential macro and micronutrients in this article.

Macronutrients are what the diet consists of. These include carbohydrates, proteins and fats. Micronutrients are vitamins and minerals that are essential for health and beauty. Micronutrients are found in everything you eat, and fresh vegetables, fruits, and whole grains are especially rich in them. We will tell you more about the most important elements for an athlete.

Eat carbs when you swing

Despite the fact that carbohydrates have a bad reputation in modern society, in fact, this is the most acceptable source of energy. By eating the right carbs, you'll build tons of muscle without excess fat.

Pay more attention to two types of carbohydrates:

• Complex starchy carbohydrates such as sweet potatoes, brown rice, oatmeal, and whole grain bread
• Complex fibrous carbohydrates, such as broccoli, spinach, and other vegetables

Fruits are not only tasty, but also healthy. They contain many vitamins and minerals necessary for health. However, they are high in sugar and calories. Given your goal of gaining muscle mass, you should consume them in moderation. Give preference to fresh fruit, not smoothies or canned food.

Protein nutrition will help build muscle

When you swing, proper nutrition requires the mandatory presence of proteins in the diet. They are responsible for the repair and growth of muscle tissue. You should be getting at least 1 gram of protein per kilogram of body weight.

Chicken, lean turkey, egg whites, whole eggs, soy products, tilapia, and other white-meat fish are excellent sources of quality protein.

As a supplement, you can use protein supplements - protein shakes and bars. They are convenient and you can always have a bite to eat when there is no possibility of a full meal. However, remember that supplements are just an addition to a diet rich in whole, unprocessed foods.

Proper and healthy fats for pumping up muscles

Not all fats are the same, and to get a beautiful muscular body, it is important to consume only healthy fats and fatty acids, such as omega 3, found in fish and flax seeds, as well as fats from olive oil and avocados. They play an important role in hormone production, skin color and brain function. Fats keep energy levels constant and supply the body with essential nutrients. The main rule is moderation, since fats are high in calories.

As sources of fat, include natural peanut, olive or almond oil, avocados in your diet. In addition, fats will come from eggs, meat and fish.

Recently, nutritional supplements containing omega-3 essential fatty acids, namely fish oil and flaxseed oil in capsules, are gaining popularity. They help maintain healthy levels of essential fatty acids in the body. If you like foods like fish, seeds, nuts, and avocados, you won't be short of healthy fats from whole foods. Supplements containing EFAs and Omega-3s will make a great addition to your diet, though.

And a few words about “bad” fats. If there are good fats, what are the "bad" ones? Eating large amounts of these fats can cause health problems. Avoid foods high in saturated fat, found in animal products and some vegetable oils (coconut and palm). Choose low-fat or low-fat dairy products, and trim excess visible fat from meats. Chemically derived trans fats and hydrogenated oils are used to extend the shelf life of processed foods such as candy, margarine, packaged foods, and fast food. Such foods are not at all consistent with proper training nutrition, so try to completely eliminate trans fats from your diet.

How to eat for vegetarians when pumping up muscles

Many do not know how to eat properly when you swing, and this dilemma is especially true for vegetarians. Even if you don't eat meat or animal products, you can still change your body and build muscle. Turn on your imagination, as every meal should provide the body with high-quality proteins. If you consume dairy products, then increase the amount of protein in the diet due to low-fat cottage cheese and yogurt.

In addition, soy products are suitable for vegetarians. They are an excellent source of protein and are available in almost every supermarket. You can also try meat substitutes that are made from vegetable proteins such as soy, mushrooms, etc. These products look and smell like real meat. It comes in the form of chicken cutlets, hamburgers, and even meat tacos. These substitutes will make meals tasty and varied, but always read the labels: the list of ingredients should not include sodium, corn syrup, or saturated fats and hydrogenated oils.

Many vegetarian and vegan diets include nutritional combinations such as beans and brown rice, natural nut butters and bread. The main thing is to follow the basic principles of proper nutrition for pumping up muscle mass: eat 5-6 times a day in small portions, choose whole foods and create a small surplus of calories for mass gain.

How much to drink when you swing

What should you drink while on a diet? Water, lots of water. Without adequate hydration, muscle growth stops and health and performance can suffer. It is ideal to drink 4 liters of water a day. If you are on a high-calorie diet, this does not mean that you can drink milkshakes, sugary juices and whole chocolate milk in any quantities. The main factor here is moderation. Read food labels and try to stay within your daily calorie allowance.

What portions should you eat to build muscle?

Portion size goes hand in hand with calories. Do not think that measuring portions is difficult. There is a little trick that makes life easier for many bodybuilders. Each meal should include:

• palm-sized servings of protein
• palm-sized portions of complex carbohydrates

Add some healthy fats 2-3 times a day. This can be 1 teaspoon of flaxseed or olive oil per dish, or as a snack, spread natural peanut or almond butter on a slice of bread. Eat 1-2 servings of fruit per day, and don't forget that vegetables can be consumed in large quantities. They don't have much of an impact on the diet, but they are a source of vital vitamins, minerals and fiber!

What Foods to Avoid When Building Muscles

When you swing, you should eat in a special way. Avoid refined, "white" carbohydrates such as white bread, white rice, cakes, cookies, and candy. They have too many calories and almost no nutrients. Stay away from packaged and processed foods from fast food or prepared meals, they are loaded with preservatives and bad fats that will ruin your fitness goals. Try not to drink carbonated sweet water and fruit juices containing sugar!

Alcohol is allowed only in small doses, but it is better to refuse it altogether. Alcoholic drinks contain empty calories, usually from sugars. But not all types of alcohol contain the same amount of calories and sugar. For example, if you're looking to gain muscle mass, mixed drinks with added sugary juices or creams aren't for you. Opt for red wine or cocktails with soda and lime. A few drinks on a special occasion are perfectly acceptable, but try to alternate them with plain water.

Eating in restaurants and pumping up muscles

It's hard to stick to the rules when you're meeting friends at a restaurant or forgetting food at home. You understand that it's time to eat, and there are no healthy products nearby.

If you find yourself without food and decide to eat at a restaurant, just choose the right dishes. Order a no-mayonnaise grilled chicken sandwich, grilled chicken breasts, steamed vegetables, or a baked potato. Avoid fried foods, processed or "white" carbohydrates, and creamy or cheesy sauces. Order salad dressing separately. Instead of soda, give preference to plain water, and a slice of lemon will give it a pleasant aroma and taste.

Try another trick: share the meal with friends, or have half packed to go. Thanks to these simple rules of nutrition, you will enjoy eating and not destroy everything that you have worked so hard to build muscles in the gym.