The issue of how to recover and gain weight, for men becomes topical after they think of the body which looks not absolutely courageously. And in this case it is not about a roundish paunch and sloping shoulders, and about muscle bulk.
But before thinking of how to recover quickly on a special diet, consult with the expert why you have "underweight". Perhaps, matter in diseases or deterioration in work of an organism.
Proteinaceous diet for muscles
The proteinaceous diet, as well as possible approaches to recover and it consists in the use of, at least, 2 g of a clean protein on 1 kg of weight. Therefore the first that we do – we refuse semi-finished cutlets from the next shop and we pass to healthy food. Daily you have to use not less than 2 portions of meat or fish, 2-3 egg whites and cottage cheese. But there is more to come.
The second component which is comprised by a diet to recover – carbohydrates. Not less than 4-8 g of carbohydrates on 1 kg of weight. Grain, pasta, fresh fruit and vegetables, sunflower seeds, quail eggs, fat fish – a set of products about which you should not forget. They form the basis of fats. In spite of the fact that their large number is not welcomed, fats have to be present at an organism.
One more feature of how to recover to the man is fractional food. We eat okolo5-6 once a day small portions, but all with the same emphasis on proteinaceous products.
Approximate menu of a diet:
- Breakfast – cocktail from bananas, milk and dried fruits; porridge.
- The second breakfast – a handful of nuts, grapes, banana or apple.
- The lunch is porridge (pasta or baked potato), 300 g of meat and salad.
- Before a training it is possible at choice: fresh juice with a bread piece, or mix of dried fruits with nuts.
- After the training – banana, in an hour – cottage cheese.
- Dinner – ½ portions of pasta (buckwheat) and meat.
To recover due to growth of muscle bulk, except healthy nutrition it is necessary to observe the dream mode (to sleep not less than 8-9 hours a day).
It is necessary to alternate loadings and, whenever possible, to hold separate trainings (to whom the main orientation on certain groups of muscles, but not complex, for all body). And in trainings it is better to pay special attention to power loadings (bar, dumbbells, power simulators).
If you want to achieve big results, diversify visits of gym with swimming and driving the bicycle, it is important, especially, during restoration when in muscles a big congestion of lactic acid.
Sports food for a set of weight
Many fans of "fast" result add various additives to food to the diet. But be careful. Often dietary supplements are not compatible to various diets, and you can do harm to the health.
If it is about sports food in the form of a protein, creatine, a geyner, then it is the best of all to consult before acquisition to the expert in this question, to decide on a type of food and a dosage.
Cases when desire to gain weight wins against common sense are not rare, and uncontrollable reception of an auxiliary product for a set of weight begins. So, such use of a geyner can lead to emergence not of muscles, and fat (as the geyner very much kaloriyen and demands certain conditions for his reception), and at overdose problems with kidneys because of high content of protein in them can arise proteins.
Anyway, what method of set of weight you would not choose, the first what it is necessary to think of how not to do itself harm. The main thing in a set of weight of men remains invariable - healthy nutrition, the regular dosed loadings, a healthy lifestyle and good rest.
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