Products for muscle mass: Daily nutrition
There are a lot of different diets for bodybuilders. It is known that people differ in their susceptibility to different foods, the rate of metabolism, and most importantly, they all have different types of body structure. But, despite this, there are rules and norms of nutrition, not adhering to which, it is difficult to gain weight. In this article, we will analyze the products for the collection of muscle mass. We learn about the benefits and nutritional value of various products that are involved in building muscle fibers and support the athlete's body as a whole.
The rules of the diet for muscle mass:
- the correct balance of calories;
- eating should be divided into small portions, you must eat at least 6 times a day;
- counting the amount of carbohydrates, proteins and fats;
- the use of easily assimilable products that do not cause a malfunction in the digestive system;
- in the first half of the day, food with a high carbohydrate content is used, in the second preference it is necessary to give high-protein food;
- use the right amount of fluid for a growing organism - at least 2 liters of water.
Products for a set of muscle mass. Meals during the day
In the morning, after a long sleep, it is required to performthe task is to store energy for the whole day, in addition, you need to saturate the body with fast carbohydrates and proteins. Oatmeal porridge, rice or buckwheat, a glass of natural fruit juice, dried fruit or natural black chocolate will charge the body with the right energy reserve. The boiled egg is the best source of protein for the morning breakfast. But be careful with egg yolks, they are a powerful enough allergen. Given this fact, try not to eat more than 3 egg yolks per day, this rule does not apply to the protein.
The next meal is done no later than2.5 hours after the first. Portion is about half the size, the ratio of proteins to carbohydrates is 50 to 50. An excellent choice will be vegetable salad, boiled chicken fillet, lean red meat with rice, black bread and honey. These are the best products for muscle mass gain.
During the day you need to replenish stocksthe body with long proteins, so that you get the daily norm of the necessary nutrients. Starting from the middle of the day, it is required to reduce the amount of carbohydrates, so as not to increase the fat deposits together with the muscle mass. In the afternoon you can eat rice with fish, vegetable salads, low-fat soup.
Between the full use of food you can eatsandwiches with cheese and whole wheat bread or fresh fruit. During the day, do not forget to drink fresh water. For your reference: try to drink food during the main meals, the liquid slows down the metabolism, you can feel the heaviness in the stomach.
In evening meals it is important to provide the bodybefore bedtime with long proteins. Cottage cheese is rich in casein protein, it is very useful. It is long enough to digest, respectively, for a long period your muscles will receive the desired amino acids. In the event that your body poorly absorbs cottage cheese and dairy products, there are special proteins that act in a similar way, they are called "12-hour". In the evening, and especially at bedtime, it is best to exclude carbohydrates from the diet.
Try to use natural products for a set of muscle mass. Do not buy "store food" and ready meals.