Diet for a set of muscle mass: what you need to eat, so that muscles grow, not fat

The huge amount of information that has recently fallen on the heads of people seriously engaged in fitness in the hope of acquiring a slender, well-built and embossed body, often tangled, sometimes controversial and drowning in contradictions. Meanwhile, there is nothing complicated:

1. Regular exercise / fitness / other types of exercise with emphasis on strength training.
2. Proper nutrition for a set of muscle mass.

These are the basic and indispensable pillars of building not just a slender body, but bodies with elastic and elastic muscles. If the issue with fitness is more or less clear, then the food causes the most perplexity.

Strictly speaking, a diet for a set of muscle mass is an individual concept and it should be adjusted for each person. Of course, there are basic provisions that are desirable to comply with:

1. Frequent fractional power. The habitual regime of three meals a day should be replaced by taking food 5-6 times a day in average by volume portions (3 kulaks). This method is good because nutrients are quickly absorbed and go only for the needs of the body, not being put off on the buttocks, hands and stomach.
2. High-calorie food. A person working in the gym on a set of muscle mass spends an average of 15% more energy than the average. Consequently, he needs more energy, which should be extracted from food.
3. The basis of nutrition - carbohydrates. And carbohydrates are complex. Rice, oatmeal, potatoes, pasta, buckwheat. As you can see, the diet for building muscle is fundamentally different from the diet for weight loss. However, their goals are also somewhat different.
4. Foods that are high in protein should be present during each meal. It can be chicken breasts, fish, beef, seafood, cottage cheese, etc. Preference is given to low-fat foods (except fish). Pork is better to exclude from the diet. The amount of protein per day is calculated as follows: 2 g of protein per 1 kg of weight.
5. The ratio of proteins of fats and carbohydrates in the diet of daily nutrition: 30-10-60 %%, respectively.
6. Avoid fats of animal origin, preferring to fatty nuts (pecan, walnut, almonds, just not peanuts as a snack.) The main thing is to enter the amounts of fat in the 10 percent corridor.
7. The maximum dense food intake - after training. Diet for a set of muscle mass involves the presence of debilitating exercise, after which the body requires the lion's share of energy. It should be taken from carbohydrates. 40 minutes after exercise is the right time to take the recommended foods. In this case, there is an intensive growth of muscles.
8. Individual approach. Only on one's own experience and by trial and error, one can deduce an "ideal diet". Every organism within the limits of the norm reacts differently to the introduction of a particular product into the diet. Diet for a set of muscle mass, like any other diet, simply can not be copied from someone's experience. There are general rules that should be adhered to, but building your own diet is more important.
9. Water. Without water, even (and especially) the athlete is nowhere. Dry diet for a set of muscle mass, coupled with strength training - a sufficient load on the body. Dehydration and stress to the body are completely unnecessary, so you should drink at least 3 liters of water per day.

Still some recommendations for a set of muscle mass.

1. Food supplements: protein, geyner. In principle, if the food is properly built, which is possible only by experimental means, then there is no need for additives. In case you feel that you are not getting enough protein for some reason: the chicken does not climb, you get tired of cottage cheese, then in one of the meals you can replace the protein product with a protein cocktail. The need for a geyner is even more questionable. There can only be two options: either you are a serious bodybuilder preparing for competitions, or your food is not built.
2. Another important point of the diet for muscle mass gaining: intensive training should be preceded by the intake of complex carbohydrates, which are more slowly broken down and just as slowly give up energy, which is the key to energy during exercise.