Muscle gain nutrition

Nutrition for gaining muscle mass must be balanced because good nutrition plays a very important role in muscle mass and gives your body everything necessary for building muscle.

A few important points to remember:

• Never exercise on an empty stomach, and do not stain hunger your stomach after training, because the body does not there will be no other choice but to start consuming your resources and actively burn proteins that are so necessary for construction the muscles. The best meal is an hour before your workout. And right after workouts you can eat, for example, a banana so that the body has already begun receive some necessary substances while you eat home.
• To gain muscle mass, you often need to eat (4-5 times per day), but not in large portions. Between main meals, you can have something to eat. Your diet should consist from about 30% protein, 60% carbohydrate and 10% fat.
• Never allow feelings of hunger. This is your worst enemy.
• In the morning it’s better to have breakfast with food that contains a lot of carbohydrates (such as oatmeal porridge) to ensure your the body needs energy for a day, and food is plentiful protein content – in the evening.

Your food should contain the optimal amount of protein, fat and carbohydrates. And the program for the mass, correctly designed for your opportunities and needs.

Proteins– are essential for gaining lean muscle. Great sources of protein are:

1. Fish
2. A hen
3. Egg white
4. Nuts
5. Milk
6. Cottage cheese
7. Soybean

Your body should receive 2 g of protein per 1 kg of your per day weight i.e. if you weigh 60kg, then you should consume 120g of protein everyday.

Carbohydrates – an energy source for athlete. Carbohydrates are also necessary in order to digest protein in your body. Sources of carbohydrates:

1. Semolina
2. Oatmeal porridge
3. Noodles, muffin
4. Fruits
5. Vegetables

Your body should receive 4 g of carbohydrates per 1 kg of your per day weight.

Also food for dialing muscle mass should include fruits and vegetables. Of which you Get the vitamins and minerals you need the course of almost any energy and digestive reactions in the process of metabolism and disease control. Not bad yet buy and take a vitamin and mineral complex.

You should not eat very fatty foods, as instead of muscle you will gain fat. Also discard chips and crackers, McDonald’s, cola etc.

If during bodybuilding, you will combine the good nutrition and training to gain muscle mass, you can to achieve very good results.

Muscle Gain Nutrition Plan: Estimated Daily ration:

Breakfast

1. Fried or boiled eggs (3 pcs.)
2. Oatmeal 100g.
3. Two bananas
4. Black or green tea with a sandwich

Snack

1. Cheese or Meat Sandwich
2. Milk or kefir – 1 cup
3. Some nuts or dried fruits

Dinner

1. A bowl of soup
2. Chicken or fish pasta
3. Vegetable Salad
4. The juice

Snack

1. Two bananas
2. Tea with a slice of chocolate

Dinner

1. Buckwheat or rice
2. Canned fish (1 can)
3. Something from fruit (orange, apple, pear)
4. Milk (1 cup)