What and how to eat for muscle growth? Gaining mass can be more difficult than losing weight

Many people have been trying hard for years to lose weight, while others want to gain muscle mass. However, while in the first case, it seems that everyone already knows the basic “rules”, in the second case there are still many unresolved questions. A comprehensive approach to muscle gain is important, in which nutrition plays a key role.

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Gaining muscle mass is much more difficult than fat burning. You need to be constantly in a calorie surplus and strictly follow the schedule.

• Drink protein shakes rich in protein in the morning and after training;
• eat healthy foods with a high glycemic index for 3-4 hours after training;
• the program of intensive training should be drawn up by a specialized trainer, taking into account the detailed workout of all muscle groups.

How to adjust daily calorie intake?

To start building mass, you need to consume more calories than you spend. First of all, calculate the periodization – you cannot increase the number of calories at once, you should enter the process by gradually increasing the energy value. And it is important that the excess goes into the muscles, not into fat. Correctly calculate the norm will help formula:

Weight × 30 + 500 = the norm of calories

You can successfully increase mass by adding beef, chicken fillets, cottage cheese, eggs, buckwheat, oatmeal and whole-grain products to your diet. The more proteins you consume, the faster muscle gain goes. An abundance of vegetables is essential, as fiber is responsible for the absorption of protein in the body. Healthy fats such as avocados, nuts and oily fish also play an important role.

Multivitamin complexes should also be taken every morning. They support the immune system and ensure the successful functioning of all processes in the body. Another element is BCAA amino acids, soluble in water or in the form of capsules (they are more concentrated). They are best taken during training and the next day before meals to provide nutrition to the muscles.

To learn even more about gaining mass and to find recipes that will work for your sports diet, check out the video on Championship.

Source: MuscleRussia.