Bodybuilder nutrition for mass gain
The success of training in the gym directly depends on the diet and diet. Sports nutritionists and professional trainers made recommendations for people who want to lose or gain weight. The bodybuilder nutrition during weight gain should consist not only of a large amount of easily digestible protein, but also of slow and fast carbohydrates and unsaturated fats.
Bodybuilder Nutrition Features for Weight Gain
Nutrition in bodybuilding for mass should be organized in such a way that the amount of energy entering the body in the form of food exceeds its calories. Training aimed at gaining weight should consist mainly of basic exercises with large weights and a small number of repetitions. For active muscle growth it is necessary to consume water in large quantities, as well as adhere to generally accepted recommendations.
To gain muscle mass, it is preferable to eat 5-7 times a day with intervals of 2.5-4 hours. This frequency does not overload the digestive tract, and the circulatory system is constantly replenished with nutrients that support muscle tone. If you break the same amount of food into 2-3 meals, the excess calories are transformed into fat, which will be very difficult to get rid of during mass gain.
With fractional nutrition, minerals, vitamins and amino acids are better absorbed, and the production of insulin and testosterone, which affect weight gain, is accelerated. The daily diet should be divided into approximately equal parts. ¾ parts of the total amount of food should be consumed before 16:30. In the afternoon, you should avoid fatty and sweet foods, limiting yourself to vegetable dishes, salads and dairy products.
The ratio of proteins, fats and carbohydrates
During the first three weeks it is necessary to consume at least 1.5-2 grams of protein per kilogram of weight per day. In the event that after this period of time the mass remains at the same level, it will be necessary to increase the amount of protein consumed in the post-training period. Preference should be given to whey protein, shortly before bedtime, you can include in the menu foods rich in casein protein.
Carbohydrates are needed to restore strength. Fats are necessary for the full functioning of the hormonal system, but their excess is undesirable during weight gain. The following ratio of proteins, fats and carbohydrates in the daily diet is considered optimal:
- 30% protein;
- 10-15% fat;
- from 50 to 60% carbohydrates.
The daily menu, which includes no more than 15% unsaturated fats, accelerates the regeneration of muscle tissue, improves immunity and allows you to establish a positive nitrogen balance. If the recommended percentage of fats is exceeded by 10-15%, the reverse processes are launched in the body, leading to a deterioration in anabolism, a decrease in vitality and an active accumulation of body fat.
A diet for weight gain should include up to 4 grams of carbohydrates per day for every kilogram of weight. If after 3-4 weeks the results remain at an unsatisfactory level, it is worth 50% to increase the intake of carbohydrates for breakfast (first meal) and after class in the hall.
Nutrition for weight gain involves the use of 17-25% more calories than the body spends per day, taking into account intense training. The synthesis of new muscle tissue requires energy, so the diet should cover this need. The amount of calories consumed is identical on exercise and rest days. The plan for obtaining energy from food is as follows:
- 20% of calories need to be obtained from fats;
- 25-30% – easily digestible proteins;
- 50-55% – complex carbohydrates.
Before training, you should include high-calorie foods in your own menu. After 18:00 it is not recommended to get too carried away with complex carbohydrates, since it is likely that they will be deposited in the body as subcutaneous fat.
The role of water in nutrition
During the set of muscle mass in the body, many metabolic processes are activated, so there is a need to increase the volume of water consumed per day. It is important to drink at least three liters of purified water per day to prevent the risk of dehydration. In order to lose weight or gain weight, it is advisable to use not only water, but also green tea without sugar and infusions of medicinal plants, such as chamomile and echinacea.
Nutrition before training
1.5-2 hours before class, it is worth eating in the hall, saturating the diet with slow carbohydrates and foods high in protein. Carbohydrates shortly before training are needed to load the glycogen depot and provide the muscles with enough energy. Amino acids are important for enhancing the metabolism and tone necessary for proper work in the gym. In the absence of free time for cooking, you can limit yourself to oatmeal and a protein shake. Some athletes on the menu before training include yogurt or a serving of brown rice with boiled chicken.
2 hours before a workout, you should discard salt, as it leads to fluid retention in the body and complicates the work of the lungs and heart during intense physical exertion.
Post Workout Nutrition
Within a few hours after training, it is important to replenish glycogen by consuming foods rich in fast carbohydrates. To gain mass after a workout, you should drink a sports cocktail consisting of fast carbohydrates, protein, amino acids and minerals.
Muscle Growth Products
When compiling a menu for mass gain, it is important to consider that for the full assimilation of proteins, their competent combination with amino acids is necessary. Carbohydrates play a leading role in nutrition, aimed at weight gain, because if they are deficient, the body will “eat” muscle tissue during periods of increased physical exertion.
Proper nutrition in bodybuilding is unthinkable without protein-rich foods. These include:
- Beans, chickpeas, lentils and other legumes;
- Fat-free cheese, cottage cheese;
- Low-fat varieties of meat and poultry.
Soya is a champion in protein content (about 36 grams per 100 grams of product), but it contains a high percentage of female hormones phytoestrogens that slow down muscle growth.
High fat foods
In a weekly diet for gaining muscle mass, foods rich in unsaturated fats must be included. Fats are considered the most readily available source of energy, but in case of abuse of saturated fats, such health problems as: loss of immunity, wrinkling of the skin, increased wear of joints and destruction of muscle tissue appear. Among foods rich in unsaturated fats:
- Hazelnuts, pistachios, almonds;
- Sprouts of wheat;
- Sunflower seeds;
- Soya beans;
- Soy cheese (tofu);
Fats, despite the high energy potential, are characterized by a long process of splitting, so they make the body lethargic and reduce vitality. Proper nutrition consists of food that is cooked without frying in butter or vegetable oil. Products are preferable to steam or bake in the oven.
Both weight loss and weight gain are difficult to achieve if there is a lack of monounsaturated omega 3 and 6 fats. Therefore, it is worth including avocado, olive, rapeseed and linseed oil and salmon in the diet.
The diet of a natural bodybuilder by weight should include mainly complex carbohydrates. Therefore, you should pay attention to the following products:
- Oat, buckwheat, corn and pearl barley;
- Rice (rough processing);
- Asparagus, green beans;
- Raisins, dates and other dried fruits;
- Durum wheat pasta.
Fruits and vegetables are a source of carbohydrates, as well as useful fiber, necessary for high-quality digestion of animal proteins. In addition, they contain a lot of vitamins, minerals and amino acids, without which one can only dream of an increase in muscle mass.
Carbohydrates that are absorbed by eating are transformed into a special kind of protein known as glycogen. Its lack entails a decrease in muscle volume. You can prevent a decrease in glycogen levels through a meal rich in carbohydrates, no later than 1.5-2 hours after the end of the workout.
Most modern sports involve the use of special supplements that are good for both girls and men.
- Using high-quality whey protein, you can increase muscle gain.
- The gainer is a super-calorie mixture consisting of carbohydrates and easily digestible proteins. You can use it both immediately after training, and during the first meal.
- Creatine does not need special introduction, as it is one of the most popular supplements for gaining muscle mass. You can take it a few grams both on training days and during rest.
- Vitamin-mineral complexes accelerate metabolic processes and have a positive effect on the process of weight stabilization.
Approximate diet before exercise
A weekly nutrition plan for a person who wants to gain weight is approximately as follows:
- For breakfast: 1 banana, 2 whole eggs and 3 protein.
- 2 hours after breakfast: 1 banana, 300 grams of yogurt, 50 grams of a mixture of nuts.
- For lunch: 250-270 grams of brown rice, 160 grams of turkey and ½ part avocado.
60-90 minutes before the workout, it will be correct to organize a small snack consisting of 3 slices of whole grain rye bread, 1 banana and a serving of protein shake (at least 1.5 scoops).
For breakfast, you can use products such as: omelet with tomatoes, shrimp and herbs, oatmeal or pearl barley, low-fat cheese, pears, apples and cocoa.
Lunch may include: stewed lean beef, chicken or turkey with a side dish of durum wheat pasta, brown rice or green peas.
High cocoa dark chocolate is an excellent source of fast carbohydrates and speeds up the production of endorphins. Therefore, it can be used shortly before training as a natural pre-workout.
Approximate diet after exercise
Immediately after the training, the bodybuilder can recommend using a gainer-based cocktail in which the amount of carbohydrates will prevail in percentage terms over the protein content.
After 60-120 minutes, it is worth organizing a full meal, including:
- 200-250 g of rice.
- 120 g broccoli.
- 200-220 g of chicken breast or turkey, steamed or in the oven.
After training to gain weight, such foods as cottage cheese with a low percentage of fat, boiled poultry and sour-milk products like yogurt or kefir will be useful. Of fish, it is preferable to eat salmon species, as well as cod, mackerel and tuna.
The above menu is generalized, therefore, to make a detailed nutrition plan for the week is based on the training schedule and daily routine.
Bodybuilder Bodybuilding Tips
One of the main mistakes of beginners is a fanatical commitment to the chosen diet. A few months after the start of the program for gaining muscle mass, the weight increases, respectively, the body needs more food for full development.
It is worth including in the menu recipes for dishes prepared by gentle heat treatment (stewing, boiling or steam). Greens, fruits and vegetables are preferable to eat raw.
Fat deposits prevent weight gain, therefore it is necessary to include aerobic loads in the complex and walk daily for 30-60 minutes.
During the period of muscle mass gain, it is important to control your own weight, which will require weekly weighings. Any menu should be compiled individually, taking into account intolerance to individual products and the anatomical type of athlete. To accelerate the metabolism and muscle growth in modern bodybuilding, it is difficult to do without vitamins of groups B, C and A. It is also necessary to include trace elements such as phosphorus, magnesium, potassium, calcium and zinc in the diet.