Proper nutrition for muscles is no less important than the training process itself.. The right nutrition plan includes not only the necessary products, but also taking into account the ratio of the amount of proteins and carbohydrates that you need to eat to provide the muscles with everything necessary for development and growth..

The role of proper nutrition for muscle growth Since during hard training the body's energy resources are depleted and muscle tissue is partially destroyed, the diet must be rich and balanced. The role of proper nutrition for muscles can be determined as follows:.

For each next workout, a complete restoration of the body is necessary, which is facilitated primarily by glycogen and protein, which is necessary to restore the integrity of muscle tissue.;

Protein accumulation and muscle building do not happen on the same day.. This usually takes some time.;

The energy losses that occur during strenuous exercise can only be replenished with a balanced diet that includes complex carbohydrates, proteins and fats.;

In order for muscle fibers to adapt to the increasing load, an increased amount of protein is needed.;

For the full operation of all metabolic processes, the body needs enzymes, which require vitamins and trace elements..

What to eat for muscle growth There are three main important components of proper nutrition for muscle growth:.

Carbohydrates (energy for muscles) - rice, buckwheat, vegetables, oatmeal, fruits;

Proteins (building materials for muscle mass) - cottage cheese, meat, eggs;

Minerals, vitamins - vegetables, fruits, berries, herbs.

Since protein is an important component of proper nutrition for muscles, special attention is paid to its quantity.. According to many sports doctors, for muscle growth, you need to consume from 1.5-2.2 g of protein per kilogram of body.

At the same time, during such a protein-rich diet, care should be taken, since an excess of protein can cause the development of many diseases.. First of all, the kidneys and liver may suffer, and gout may also develop..

Therefore, special nutrition has been developed for athletes - the so-called protein shakes, which facilitate the consumption of proteins.. It is generally recommended that half of the proteins needed for training be obtained from food, and the other half from shakes..

The principles of proper nutrition during training For a full workout, the body needs a lot of energy, which means that you need to eat enough carbohydrates 1-2 hours before it. At the same time, it is better to eat fruits and light cereals an hour before the start of the workout, and a full meal should be eaten earlier.. This is especially true for training at a high pace or hard exercises..

For proper nutrition during training, it must be borne in mind that immediately after them, 15-20 minutes after the pulse and blood circulation are restored, it is necessary to eat carbohydrates again to restore energy levels. It can be both fruits and porridge.

The next meal should be rich in proteins, which are essential for muscle recovery and growth..

In cases where training takes place in the evening and there is no time left for two meals, proteins and carbohydrates can be combined in sports nutrition for men, for example:.

Buckwheat or rice porridge with fish or egg white omelet cooked in milk, plus fruit - a pear, a few plums or an apple.

Oatmeal with a few bananas and low-fat cottage cheese (about 200 g).

Sports nutrition for men on rest days Sports nutrition for men on rest days is as important as nutrition on intense training days. During rest, the body is restored, muscle growth and the development of the energy supply system occur..

Thus, for muscle growth, proteins and vitamins are needed in sufficient quantities, and the diet itself should include three main meals and several intermediate light snacks..

The diet during training should include:.

Egg whites - 3-10 eggs per day, of which no more than three can be eaten with yolks;

Meat, fish, poultry - mostly lean. These can be chicken breasts, squid meat, turkey, lean fish and beef.;

Dairy products - 0.5-1 liter of milk (with normal digestibility of this product). Also, other dairy products should be included in the diet for proper nutrition for muscles - kefir (0.3-0.5 l), cheese (50-150 g), cottage cheese (up to 400 g);

Fruits that promote strength and muscle mass. Also, fruits contain a large amount of vitamins and minerals, which is necessary to increase endurance during intense training.. In the diet of proper nutrition for muscles, you can include melons, pears, apples, grapefruits, peaches, plums, kiwi, cherries, bananas, oranges. Fruits are also a great food for healthy snacks, and they are convenient to take with you for post-workout recovery.;

Sources of carbohydrates, including most whole grains - buckwheat, rice, oatmeal, as well as vegetables.

Muscle Growth Daily Diet ExamplesThe following daily muscle growth diet examples can be followed as is, and can also be used as a basis for personalized menus based on personal taste preferences..

Breakfast:.

Oatmeal, low-fat cheese (30-50 g), tea with honey, pear;

Buckwheat porridge, milk (1 cup), pear or apple;

Egg white omelette with brown bread, a glass of cocoa with a piece of dark chocolate, banana.

The second breakfast of proper nutrition for muscle growth:.

Nuts and dried fruits (dried apricots, raisins, prunes) with tea, apple;

Low-fat cottage cheese with honey or jam, black or green tea;

Cheese sandwich, glass of kefir.

Dinner:.

Portion of soup, buckwheat with meat, tea with honey, fruits - apple, orange, grapes;

Portion of soup, rice with chicken, vegetable salad, dried fruit compote;

Potato with fish, scrambled eggs, juice, fruit - banana.

Afternoon snack:.

Oatmeal, milk (1 cup);

Two bananas, cocoa with milk;

Portion of low-fat cottage cheese with jam or honey, black tea.

Dinner:.

Low-fat cottage cheese, yogurt (1 cup), banana, black tea;

Buckwheat with fish, fruit (orange or apple), herbal tea;

Omelet from 5 egg whites, fresh vegetable salad, berry juice.

The general basic principles of proper nutrition for muscles are:.

Drinking plenty of water throughout the day;

Food should be fractional.

At the same time, any snack - be it an apple or a glass of milk, is considered a separate meal.;

Cut down on fried foods as they are unhealthy, and try to eat boiled, steamed or grilled foods;

Diversity in the use of various fruits, vegetables and berries;

Fatty foods should be kept to a minimum.. However, this does not apply to unsaturated omega-3 fats contained in fish and some oils, which are essential for the functioning of the whole organism, especially the cardiovascular system..

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