Proper nutrition to gain muscle mass

Deciding to visit the gym or fitness club, each of us pursues our own goals. In most cases, people are motivated by the desire to lose weight and have a slim and beautiful figure. If you follow the established recommendations (especially if they are developed by a professional trainer), you can achieve the desired result in a fairly short time. But what about in cases where, in addition to losing extra pounds, you want to have relieved muscles, gain muscle mass? Note that lately such goals are often set not only by men, but also by girls.You can’t just train here, it’s important to combine classes with proper nutrition. Therefore, this time we will talk about the principles of nutrition for gaining muscle mass, the rules for drawing up a menu and observing the diet as part of the combination of food and sports.

Principle of power

One of the classic mistakes of those who want to lose weight and build muscle at the same time is the exclusion of foods that contain fat. Of course, in large quantities they will negatively affect the weight loss process. At the same time, the value of fats is undeniable. They are involved in the metabolic process, have a beneficial effect on the vascular system. It is important to use unsaturated fats of plant origin in the diet, which can be found, for example, in fish and nuts.

Carbohydrates are a key energy source that is of great importance for muscle growth. They nourish the body, while having a regenerative function vis-à-vis damaged tissues. Necessary and healthy carbohydrates are found in various cereals, durum wheat pasta and some fruits. And finally, protein is the number one element for gaining muscle mass. It is found in lean meats (chicken or turkey breast, as well as beef), sour-milk products (mainly in low-fat cottage cheese), eggs, and nuts. Protein-rich foods should be evenly distributed in the daily diet for better absorption.

The principles of consumption of BJU to achieve the designated goal are as follows:

– the lion’s share should be carbohydrates (about 60%). They are followed by proteins, and finally (but not less than 15%) are fats.

– food should be split (5-6 times a day) with breaks between meals at 2-3 hours.

Combining the developed system of PP with regular exercises aimed at building muscles, it is necessary to constantly increase the total caloric content of the daily diet. The formula is quite simple: multiply the weight by thirty; we get the required daily amount of calories. In addition, directly at the stage of muscle development, we add 500 calories to the norm that we have calculated. In this case, it is also necessary to take into account individual characteristics, so the best solution would be to consult a specialist.


As mentioned above, the daily menu is divided into several methods. For example, it could look like this:

– 07:30 a.m. wake-up call

– 08:00 breakfast (helps the muscles to “wake up” as soon as possible)

– Snack at 10:00 a.m.

– 1:00 p.m. lunch 1

– Lunch 2 at 4:00 p.m. (briefly followed by training, which means it must be saturated with protein)

– 5:30 p.m. (1-1.5 hours after eating) – exercises in the gym

– Dinner at 7:00 p.m. (uniform combination of protein and carbohydrate foods)


Morning receptions preferably consist of cereals, eggs, wholemeal bread. Juices can act as a liquid, but strictly freshly squeezed, there is nothing useful and necessary for the body in the packages.

Lunch can include both traditional appetizers and salads with fresh vegetables, as well as dietary meat or lean fish prepared in a stew, baked or steamed. Fish will also be suitable for dinner, in combination with certain cereals and fruits.

Intermediate meals -snacks- can consist of a portion of nuts or dried fruit, natural yoghurt without additives, tea without sugar. Special attention should be paid to fluid intake: the daily flow cannot be less than 2.5-3 liters (this, among other things, depends on the type of physical activity, so the maximum amount can be higher) . Contrary to popular belief about the dangers of eating “dry foods”, it is more helpful to drink liquids not during a meal, but before and after.

As we said at the beginning, it is simply impossible to achieve an effective and high-quality result by training alone. A set of actions is needed, which includes both PP and full sleep. Therefore, when you start to improve your figure, be ready to discipline yourself and clearly follow the daily routine. Of course, it’s not always easy at first, but the desire, combined with stamina and willpower, is definitely worth it.

And even when it seems that there is not enough time for anything, it is possible to find appropriate and practical solutions. Remember, what and when you eat is extremely important, and if you don’t approach this issue responsibly, all your efforts in the gym will be wasted. If you realize that at this stage you cannot provide yourself with adequate nutrition, then this is not only a simple, but also a gradual method. and above all, you will be assured of the quality and benefits of your menu.

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