The subject of healthy nutrition is relevant not only for those who want to lose weight, but also for those who want to gain muscle bulk. No matter, you are engaged at home or in the gym: for growth of muscles it is necessary to watch a diet and a diet carefully.
It is considered to be that with a diet only the losing weight girls, however it not so are anxious. A set of muscle bulk of which beginners and experienced athletes dream is also impossible without thorough planning of a daily diet. Unlike weight loss, a set of weight demands special approach to food.
- At a diet surely there has to be a protein. It is construction material for muscles, and without enough protein it is impossible to increase a muscular tissue. On average on 1 kg of weight the adult against the background of physical activities needs 2-3 g of protein.
- Besides protein, carbohydrates are required for muscles. It is a power source without which it isn't possible to provide an organism with enough calories. Food with deficiency of caloric content suits those who want to lose weight or are on sports drying. If you build up the muscle bulk, deficiency of calories only will delay results - the organism will begin to lose weight not only at the expense of fat, but also at the expense of muscles.
- The diet has to be the most balanced and contain a maximum necessary micro and macronutrients.
How many calories are necessary at a set of weight?
The norm of caloric content for each person is individual - to make a competent food allowance, it is necessary to calculate own corridor of energy consumption. However, if to pay attention to average values, then the adult of average growth and weight in day needs from 2000 to 2500 kilocalories. At increase in physical activities also the need for power sources grows. In day it is required to the athlete who is engaged in weightlifting by time up to 3500 kilocalories, depending on body weight.
How to achieve growth of muscles?
After each training it is necessary to close a so-called ""carbohydrate window"". Within half an hour after the end of a training it is possible and it is necessary to eat the useful fast-acquired carbohydrates - for example, protein bars, dried fruits, bananas. Protein cocktail after the occupation will fill shortage of protein and will prevent loss of muscle bulk.
Besides proteins and carbohydrates, in a diet of the athlete there have to be fats. At due level the physical activity to you won't manage to grow fat, on the contrary - fats will create necessary surplus of kilocalories thanks to which the accelerated growth of muscle bulk will begin. For the rest rules of a diet for the athlete at a set of weight remain universal - it is necessary to eat often and fractionally, in the small portions, to observe identical intervals between meals and also to drink enough water and to watch balance of a diet.