Recently, visiting gyms has become fashionable. Young people give up smoking, alcohol and eat to build muscles, because a pumped-up, healthy body is the standard of beauty, health and well-groomed. And it doesn’t matter if you have a thin physique or eat overweight, everyone is trying to build muscle to fit the declared type. Therefore, from all of the above, the question arises: How to eat properly in order to build muscles, in other words, so that the muscles begin to grow and the fat mass slowly disappears.
Basic Rules proper nutrition to build muscles.
1. In order to build muscles, you first need to follow several rules of eating. This means making it a habit to eat smaller meals more often. Daily meals should be 5-6 times a day. This meal is necessary primarily because after eating the anabolic effect lasts about 3-4 hours. Also, it is worth noting that frequent meals in small portions promote the absorption of all substances consumed, and the food consumed does not overload the digestive tract.
How to eat right to build muscle
2. When dialing muscle mass use plays a very important role sufficient quantity water. Water intake should be on average 2-3 liters per day. Water improves digestion given such frequent meals. Not drinking enough water can lead to dehydration in the body.
3. Limiting the intake of fats and fast carbohydrates. Eating fast carbohydrates will greatly slow down the achievement of the desired result, since they have the ability to be quickly absorbed by the body, which consequently leads to an increase in blood sugar levels. The glucose received by the body is processed by the body into fat. Therefore, the consumption of products such as sugar, flour products (bakery), confectionery(cakes, pastries, candies, etc.), sweet carbonated water, sweet fruits (grapes, bananas, pumpkin) can lead to a significant increase in fat mass.
There are a lot of such products related to fast carbohydrates; in order to understand which products belong to fast carbohydrates, it is customary to calculate them based on the glycemic index, which indicates the speed of absorption of sugar. Fast carbohydrates have a glycemic index above 40.
There is no need to completely limit your intake of these products. On the contrary, after a hard workout, a protein-carbohydrate window opens, during which consuming even fast carbohydrates will not contribute to the gain of fat mass, since the body has expended a lot of energy. It is not recommended to consume fast carbohydrates in the afternoon, as it is easier for the body to process the received sugar in the morning.
How to eat right to build muscle video
4. The right diet nutrition. When gaining muscle mass, the ratio of intake of proteins, carbohydrates, fats is:
- proteins 50-60%
- carbohydrates - 20-30%
- fat 10-20%.
Since the main one construction material muscle is protein, then the main focus of the diet should be foods containing protein. Your daily meal should consist of the following foods: eggs, chicken or veal meat, fish, low-fat cottage cheese, low-fat milk, etc.
If you decide to pump up your muscles, sign up for a fitness club and work out with persistent desire, this article is for you. In addition to desire, you also need to know how to eat properly. Nutrition plays a big role when exercising gym, if you don’t watch him, there won’t be good results at best, at worst you risk compromising your immunity and overall health. Below are some recommendations that will allow you to eat properly when playing sports.
1. The basis of everything is protein
Proteins are part of all human tissues: blood, brain, eyes, internal organs and also muscles. These proteins in the body are constantly replaced with new ones, and old ones are eliminated from the body, so a person (not lifting) needs to consume 100-150 grams of protein per day. When we practice physical activity, and especially with greater weight, protein consumption almost doubles. The principle of muscle growth is that when we swing, a micro-tear of the muscle fiber occurs, and at the site of the break a new fabric even thicker. If the body is for a long time It’s not time to get protein, then as we see from the above, it won’t lead to anything good.
Proteins (amino acids) are divided into two groups: synthesized by humans and non-synthesizable (non-replaceable). Non-synthesized ones are found in meat, milk and fish. Look for information on how much protein a product contains (directories, labels) and calculate, 200-300 grams per day. It must be taken into account that a person can only absorb 30-40 grams in 3 hours; there is no point in eating more. I had a friend who set the alarm for 3 am so he could eat. Eating meat is expensive, so many people buy the so-called “ protein“, it also needs to be consumed 30 grams for 3 hours. Energy is needed for protein to be absorbed. For 1 gram of protein you need to eat 3 grams of carbohydrates(porridge is best) and 3 grams of water because muscles are 75 percent water. You can take multivitamins (Complivit, etc.).
2. Eat more carbohydrates
In proper nutrition during training, the main source of carbohydrates should be vegetables, cereals and fruits, as well as carbohydrate powder concentrates. If there is a chronic lack of carbohydrates in the diet, the body uses your muscle tissue as “fuel”. It is clear that all the training is going down the drain.
3. Calories are a growth factor
Scientists measure the amount of food in special units - calories. They also measure the energy expenditure of a person. It would seem that no matter how many calories you spent, you need to replace the same amount in kitchen table. No, you need to “eat” more calories! Remember, muscle growth itself requires an influx of energy. So, if your diet provides exactly as many calories as you expend, nothing gets into your muscles, and they don’t grow. The effect of post-training growth, on the contrary, is based on excess calorie consumption. The famous “Mr. Olympia” Dorian Yates offers the following formula: “Start with 350-500 grams of carbohydrates per day, and then focus on the scale readings. If you train hard, but the mass does not grow, it means you are not getting enough calories. Then you can safely “throw on "Another 100 grams of carbohydrates per day. And so on until the scales show confident weight gain."
4. Food should be varied
What if, instead of natural products, you take protein and carbohydrates in powder, fish fat- in teaspoons, and vitamins and minerals - in tablets? Is it possible to grow up on such a diet? Hardly. Today, nutritionists have discovered about fifty fundamentally new compounds called phytosubstances in “living” plant foods. They have the properties of powerful antioxidants and can prevent the development of serious illnesses, strengthen immune system, neutralize pathogenic microorganisms, and generally make us stronger and healthier. There are almost no such herbal substances in freeze-dried store products. Perhaps it is precisely for this reason that city residents are increasingly suffering from cancer, tuberculosis, skin and nervous diseases. Bodybuilding experience shows that on a poor diet natural vegetables and fruits, the muscles refuse to grow. Your daily menu should include at least 3 servings of fruits and the same amount of vegetables. In winter, fresh frozen blueberries, currants, strawberries or melon pieces can be added to yogurt, oatmeal or a protein shake. Shredded stewed cabbage, mushrooms and finely chopped onions and sweet peppers go well with rice or pasta. Eat a large portion at least once a day (preferably 2 times a day) vegetable salad, preferably with seasoning based on natural vegetable oil. In winter, such salads can be prepared from fresh cabbage, adding pre-cooked beans to it, green onions and chopped bell pepper.
5. More is better
You need a lot of carbohydrates to restore the huge energy costs of training. This means that you need to choose foods that contain the most carbohydrates. Such “mass-gaining” foods include: mashed potatoes, pasta, rice, raisins, honey, pancakes, oatmeal cookies, muffins, apples and ripe bananas. These products will allow you to reach your daily “norm” of carbohydrates, without the risk of filling your stomach until you can’t breathe.
6. Eat slow-release carbohydrates before your workout.
There are two types of carbohydrates: “fast” and “slow”. Some are digested almost instantly. Others linger in the intestines, gradually releasing energy. How to distinguish one from the other? Foods with “fast” carbohydrates are usually sweet. Here are examples: jam, pastries, pies, sweets... Oatmeal, rice, potatoes are “slow” carbohydrates. They do not have a sweet taste. These carbohydrates are ideal for fueling before a workout. They gradually “feed” the blood with glucose. As a result, the level of glucose in the blood remains stable, and this is a condition for an even mood and high muscle tone. If, on the contrary, you eat something desperately sweet before training, then the glucose will “burn out” quickly. The body will be left without “fuel” and will begin to consume glycogen - emergency reserves of carbohydrates in the liver. As a result, the rest interval between workouts will be longer. Until the body restores what was spent, you will feel overwhelmed.
7. Focus on post-workout nutrition
Ultra-intense training causes an increase in the secretion of cortisol, glucagon and catecholamines, hormones that can provoke chain reaction destruction of muscle tissue. These hormones are always released in response to stress, physical or nervous. (This is why stress usually leads to weight loss.) Your goal is to fuel up with “fast” carbohydrates immediately after your workout. They provoke the secretion of insulin, and it is the first enemy of the evil trinity and neutralizes its destructive influence. Excellent sources of “fast” carbohydrates are bagels, raisins, honey, etc. You can try Jay Cutler's Mr. Olympia formula for yourself. He advises eating 1.5 g of carbohydrates per kilogram of your weight while still in the locker room. Jay himself takes a box of rice with him to training, to which raisins and honey are added. As for protein, he recommends whey, in powder form - such protein is quickly “absorbed” by tired muscles.
8. Follow the scale
The reading on your bathroom scale is directly related to the amount of carbohydrates you consume. How? It's very simple: if the scale shows that you are gaining from 200 to 500 g per week, then you are eating enough carbohydrates. If your weight is not growing, then the carbohydrates you ate are most likely not enough.
You should aim for a daily intake of 4-6 g of carbohydrates per kilogram of your own weight. If the weight does not increase, add another gram per kilogram of your weight. Simply put, if you honestly eat 4-6 years. carbohydrates, but there is no result, try to bring this number to 5-7 years. True, here you can no longer do without powdered carbohydrate concentrates.
9. Drink more water
If you don’t drink the right amount of water, you will remain at your previous weight. Why? Yes, because your body is 75% water, and no growth without it is simply impossible. When the body becomes dehydrated, water leaves the muscle cells and thereby triggers the destruction of muscle tissue.
Don’t forget, by the way, that the effect of creatine and glutamine is largely based on the effect of “swelling” of the muscles, that is, filling them with fluid. By “attracting” water into muscle cells, creatine and glutamine push muscles to further growth.
In addition, you need to eat extra and count the calories of food so that they coincide with the energy expended during training.
Nutrition for muscle growth is all about eating a variety of (and cheap) everyday foods that you can buy or prepare on a regular basis. A single purchase of an expensive sports supplement or a small package of “fashionable” cereals (for example, quinoa) will not fundamentally change the situation. You need to eat right every day, not occasionally.
The key role here is played not so much by the high calorie content of the diet (for example, pizza has a lot of calories, but it will make the stomach grow, not the muscles), but by maintaining optimal proportions of nutrients for gaining muscle mass and the presence of essential vitamins and minerals in the diet. In other words, it's not enough to just "eat as much meat as possible" to grow muscle.
List of foods for muscle growth:
| Main function | Key food items | |
| Building material for muscles |
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| Source of energy, material for hormone synthesis |
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| Key source of energy for muscle function |
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| Fights inflammation and speeds up recovery | Fat sea fish, fish oil capsules, some nuts | |
| Important for muscle recovery and skin health | Sweet potatoes, carrots, broccoli, liver | |
| Key antioxidant, activator of muscle growth processes | Sweet (bell) pepper, kiwi, citrus fruits | |
| Vitamin B 12 | Energy metabolism in cells | Meat and animal products. In vegetarian food Not contained. |
| Immune system, mood. | Produced when tanning. Almost in food Not contained. | |
| Necessary for energy metabolism processes in the body | Some nuts (peanuts, cashews, pine), soybeans, oatmeal | |
| Maintaining immunity and testosterone synthesis | Various seeds (pumpkin, sunflower), beef liver, meat | |
| Hormone synthesis and functioning of the endocrine system. | Seafood. In the nutrition of regions without access to the sea Not contained. | |
| Iron | A key component of hemoglobin, which supplies the body's tissues with oxygen. | Grass-fed red meat (but Not loose and light meat), nuts, seafood. |
| Reduced blood sugar levels, digestive functions | Whole grain cereals (buckwheat, oatmeal), green vegetables |
The effect of food on testosterone levels
It is also important that food has a direct effect on hormonal background body, which ultimately affects the rate of muscle growth. Scientific research show that the lack of fats in the diet (especially saturated fats) is extreme, and consuming large amounts of protein only aggravates the situation.
Among other things, carbohydrates are needed for muscle growth, not proteins. It is carbohydrates (in the form) that are the source of energy for muscle function. Their reduced content in the diet simply will not give the body the opportunity to optimally prepare for strength training - and no amount of protein supplements or BCAA amino acids will help.
What foods build muscles?
Nutrition for muscle growth is all about eating a variety of (and cheap) everyday foods that you can buy or prepare on a regular basis. A single purchase of an expensive sports supplement or a small package of “fashionable” cereals (for example, quinoa) will not fundamentally change the situation. necessary every day, not occasionally.
A special role is played by the fact that many “traditional” foods for muscle gain Lately are openly counterfeited by the manufacturers themselves. Instead of cottage cheese made from real milk, you can buy an imitation made from vegetable fats, and instead ground beef- an incomprehensible mass with the addition palm oil and stabilizers.
Menu for muscle growth
FitSeven has repeatedly written that when the amount of energy received in the form of calories from food exceeds the amount of energy expended for strength training and metabolic processes. Essentially, if you want to bulk up, you need to eat at least 15-20% more calories than required.
The consumption of wheat flour and products made from it (from pasta and yeast bread to baked goods) must be reduced to a minimum. It is better to give up sugar and any sweets, while simultaneously increasing the amount of green vegetables (green beans, broccoli) in your diet. Detailed information is given in our material “Beginner’s Guide”.
How many times a day should you eat?
For muscle growth, it is recommended to eat 5-6 times a day - start the day with a hearty breakfast, have a small snack before lunch, then have a hearty lunch, then eat a snack and drink a protein shake, and at the end of the day have a full dinner. With a classic diet 2-3 times a day, you will have to eat huge portions, which...
You also need to take into account the fact that after strength training, a carbohydrate window opens, sending nutrients from food directly to muscle growth. In fact, for rapid weight gain, it is important to eat both 2-3 hours before training (this will give energy for training) and 2-3 hours after it ends. If you train early in the morning, this will help you.
How fast do muscles grow?
The body always increases body weight due to the simultaneous growth of both muscle mass and fat. If naturally athletic people are lucky, and for every kilogram of muscle they will gain 0.2-0.4 kg of fat, then for overweight people everything can be the opposite - for them, gaining 1 kg of fat for every kilogram of muscle is not the worst option.
On average, an increase of 400-600 g per week is considered optimal. If your weight is growing more slowly, feel free to increase your calorie intake; if you gain more than the specified figure, reduce your calorie intake, since weight gain is most likely due to fat mass. We also note that most often athletes first gain total mass, and then dry out and burn fat.
Is it possible to get pumped up without supplements?
Taking vitamins or any other dietary supplements does not at all guarantee automatic muscle growth - that’s why sports supplements are called “supplements,” since they are designed to complement the diet and not replace it. If you don't get enough calories from food, no supplement will help you.
On the other side, sports nutrition makes life easier for an athlete - drinking a protein shake after strength training definitely helps muscle growth. If you add a couple of fresh bananas or your other favorite fruit to this protein shake, you will almost double the benefits of this shake, creating a natural version of a gainer.
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The first rule of the diet for rapid muscle growth is to consume 15-20% more calories than your body requires. daily norm. The second rule of gaining weight is a diet from a variety of sources of complex carbohydrates and natural vitamins, and not an emphasis solely on meat foods or on expensive sports supplements.
Muscle mass is built not in the gym, but in the kitchen and while sleeping. Proper nutrition is a guarantee that all your work will bring results in the form of beautiful muscles. Find out how to eat healthy when you lift!
Beginners want to know how to get pumped, but experienced athletes usually dig deeper and are interested in how to eat properly when lifting in the gym. Indeed, they are right: to build the body of your dreams, you need to supply your body with high-quality fuel to work effectively. Transforming your body means giving it your all in every workout. And in order for you to have the strength to give your best, it is important to eat right. Find out more about useful and essential macro- and microelements in this article.
Macronutrients are what the diet consists of. These include carbohydrates, proteins and fats. Microelements mean vitamins and minerals that are essential for health and beauty. Microelements are found in everything you eat, and fresh vegetables, fruits and whole grains are especially rich in them. We will tell you in more detail about the most important elements for an athlete.
Eat carbs when you lift.
Despite the fact that in modern society Carbohydrates get a bad rap, but they are actually the most acceptable source of energy. By eating the right carbs, you'll build tons of muscle without excess fat.
Focus on two types of carbohydrates:
- Complex starchy carbohydrates, such as sweet potatoes, brown rice, oatmeal and whole grain bread
- Complex fibrous carbohydrates, such as broccoli, spinach and other vegetables
Fruits are not only tasty, but also healthy. They contain many vitamins and minerals essential for health. However, in them great content sugar and calories. Considering your goal is to gain muscle mass, you should consume them in moderation. Give preference to fresh fruit, not smoothies or canned goods.
Protein nutrition will help build muscle
When you are lifting, proper nutrition requires the presence of proteins in the diet. They are responsible for the restoration and growth of muscle tissue. You should get at least 1 gram of protein per kilogram of weight.
Excellent sources of quality protein include chicken, lean turkey, egg whites, whole eggs, soy products, tilapia and other white meat fish.
As a supplement, you can take protein supplements - protein shakes and bars. They are convenient and you can always snack on them when you can’t have a full lunch. However, remember: supplements are only an addition to a diet rich in whole, unprocessed foods.
Proper and healthy fats for pumping up muscles
Not all fats are created equal, and to achieve a beautiful, muscular body, it is important to consume only healthy fats and fatty acids, such as Omega 3, which is found in fish and flax seeds, as well as fats from olive oil and avocado. They play an important role in hormone production, skin color and brain function. Fats keep energy levels constant and provide the body with essential nutrients. The main rule is moderation, since fats are high in calories.
Include natural peanut, olive or almond oil, and avocado in your diet as sources of fat. In addition, fats will come from eggs, meat and fish.
Lately they have been gaining popularity nutritional supplements containing Omega-3 essential fatty acids, namely fish oil and linseed oil in capsules. They help maintain healthy levels of essential fatty acids in the body. If you like foods like fish, seeds, nuts and avocados, you won't be short of healthy fats derived from whole foods. Although supplements containing EFAs and Omega-3s will be a great addition to your diet.
And a few words about “bad” fats. If there are good fats, so what are the “bad” ones? Consumption of such fats large quantities may cause health problems. Avoid foods high in saturated fat, which are found in animal products and some vegetable oils(coconut and palm). Choose low-fat or skim dairy products and trim excess visible fat from meat. Chemically produced trans fats and hydrogenated oils are used to extend the shelf life of processed foods such as candy, margarine, packaged foods and instant cooking. Such foods are not at all consistent with proper training nutrition, so try to completely eliminate trans fats from your diet.
How to eat as a vegetarian while building muscle
Many people don’t know how to eat properly when lifting, and this dilemma especially applies to vegetarians. Even if you don't eat meat or animal products, you can still transform your body and build muscle. Use your imagination, as every meal should provide the body with high-quality proteins. If you consume dairy products, then increase the amount of protein in your diet through low-fat cottage cheese and yogurt.
In addition, soy products are suitable for vegetarians. They are an excellent source of protein and are available in almost every supermarket. You can also try meat analogues that are made from plant proteins: soy, mushrooms, etc. These products look and smell like real meat. It comes in the form chicken cutlets, hamburgers and even tacos. These substitutes will add flavor and variety to your diet, but always read labels to make sure there is no sodium, corn syrup, or saturated fats or hydrogenated oils in the ingredient list.
Many vegetarian and vegan diets include nutritious combinations such as beans and brown rice, natural nut butters, and bread. The main thing is to follow the basic principles of proper nutrition to build muscle mass: eat 5-6 times a day in small portions, choose whole foods and create a small calorie surplus for weight gain.
How much should you drink when lifting?
What should you drink while on a diet? Water, lots of water. Without adequate hydration, muscle growth is stunted and health and performance can suffer. It is ideal to drink 4 liters of water per day. Just because you're on a high-calorie diet doesn't mean you can drink milkshakes, sugary juices, or whole chocolate milk in any quantity. The main factor here is moderation. Read food labels and try to stay within your daily calorie allowance.
What portions should you eat to build muscle?
Portion sizes go hand in hand with calories. Don't think that measuring portions is difficult. Exists little trick, making life easier for many bodybuilders. Each meal should consist of:
- palm-sized portions of protein
- servings of complex carbohydrates the size of two palms
Add a little 2-3 times a day healthy fats. This could be 1 teaspoon of flax or olive oil in a dish, or as a snack, spread a piece of bread with natural peanut or almond butter. Eat 1-2 servings of fruits a day, and don't forget that vegetables can be consumed in large quantities. They don't have much of an impact on your diet, but they are a source of vital vitamins, minerals and fiber!
What foods should you avoid when building muscles?
When you lift, you should eat in a special way. Avoid refined, "white" carbohydrates such as white bread, White rice, cakes, cookies and sweets. They have too many calories and almost no nutrients. Avoid packaged and processed fast food or ready-to-eat foods, which are loaded with preservatives and bad fats that will ruin your fitness goals. Try not to drink carbonated sweet water and fruit juices containing sugar!
Alcohol is allowed only in small doses, and it is better to avoid it altogether. Alcoholic drinks contain empty calories, usually from sugars. But not all types of alcohol contain the same amount of calories and sugar. For example, if you are trying to gain muscle mass, mixed drinks with added sweet juices or cream are not suitable for you. Choose red wine or cocktails with soda and lime. A few drinks on a special occasion are fine, but try to alternate them with plain water.
Eating in restaurants and pumping up muscles
It's hard to stick to rules when you're meeting friends at a restaurant or forgetting food at home. You realize that it's time to eat, but there are no healthy foods nearby.
If you find yourself without food and decide to have a meal at a restaurant, just choose the right dishes. Order a grilled chicken sandwich without mayonnaise, cooked on the grill chicken breasts, steamed vegetables or baked potatoes. Avoid fried foods, processed or “white” carbohydrates, and creamy or cheese sauces. Please order salad dressing separately. Instead of soda, opt for plain water, and a squeeze of lemon will give it a boost. pleasant aroma and taste.
Try another trick: split the meal with friends or ask them to pack half of it to take home. Thanks to these simple nutritional rules, you will enjoy your food and not destroy everything that you have achieved so hard by pumping up your muscles in the gym.
So, you have decided to pump up your body muscles, while doing everything necessary, without saving on time and money, as well as on your health. In order to achieve visible results, you don’t need to hang out in gyms for a long time or spend money on buying various kinds of drinks and mixtures for building muscles. In addition, you forget that not only doing exercises and constantly pumping muscles will give excellent result, but also the choice of proper nutrition. What should you eat to build muscle? It's simple - approach this issue seriously and choose those products that best suit your daily routine and training. This means that we conclude that in order to have wonderful muscle definition, gain strength and maintain health, you need to pay attention not so much to the time of training, but to the quantity and quality of food consumed.
Have you ever seen real athletes or professional athletes who probably do not eat only powders? If this were the case as you think, then they would have been in the hospital long ago with stomach and intestinal disorders. So, in order to maintain your physical fitness and activity, you need to consume daily required amount proteins, fats and carbohydrates. Attention to those who just want to lose weight, this is not for you. In this case, weight gain occurs due to muscle strengthening due to pumping. So, if you want to get rid of extra pounds, you should turn to another source.
Why do many people envy bodybuilders? Yes, because their diet can be rich in a variety of foods, meat and cheeses occupy a leading place, and sweets are doubly welcome, since they provide energy and great mood. In addition, many people love bananas, but do not eat them because of their high calorie content. But on the contrary, they are recommended for strongmen to get quick and positive result. They don’t ask the question “what should you eat to build muscle?”, because they already know that they are allowed to do everything at once. They are not afraid to step on the scale, because they will know that body weight will be increased not due to the appearance of fat deposits, but due to the appearance of beautiful cubes, the relief of the shoulder blades and back.
So, rule number 1 - you need to include at least 2 g of protein in your diet for every kilogram of your body. For example, if you weigh about 60 kilograms, then your protein intake should be 120 grams. Just pay attention to the fact that protein takes a very long time to digest and therefore, if you only eat protein foods and do not exercise properly. Then it will not be absorbed and your body will become blurry and no muscles will be visible. Do you really need such a result? Of course not, so let's take a closer look at what we eat and how we exercise.
Rule number 2 - eat little but often. Typically, models or ballet dancers adhere to this diet, since their profession does not have time for a full lunch or dinner. They are forced to quickly swallow a piece of fish or salad or even chocolate so that they have energy and so that they can keep their back straight. If there is a lack of a certain product in the body, a vitamin or microelement. Then there is a feeling of fatigue, a desire to sleep and do nothing, there is absolutely no strength. To build muscles, you need to eat little by little, for example, try to eat milk, cottage cheese and cheese more often, they have a lot of protein. Even if the label says that this product is low in calories, then looking at the amount of protein, you can be happy. After all, there is enough of it there to take the product to training and sometimes get distracted to saturate the body. By the way, meat, poultry, fish are necessary food products for lunch and dinner. Your diet should contain both vegetable and animal fats. So, eating 4 or 5 times a day is your key to getting the ideal muscle body. Pumping them up won’t be a problem now, the main thing is to think everything through in time and make a trip to the store.
Rule number 3 - correct, healthy and tasty breakfast. Since you will be training a bit and losing strength, you need to eat well before starting the day. If your breakfast was not enriched enough, then after 20 minutes of intense training you will want to eat, and your body will stop responding to the training and commands coming from the brain, because the only thought will be to eat. What breakfast is ideal for you so that you can build up your muscles and at the same time not want to eat ahead of time? Firstly, this porridge, both semolina and oatmeal will give a positive effect. Secondly, scrambled eggs and bacon, or pancakes with rice or jam. Steamed rice with vegetables will also have a good effect. Eat something from citrus fruits, it will cheer you up and give you energy, but a handful of raisins or prunes will help both the stomach and the functioning of the heart muscles. You shouldn’t overeat too much, but you need to saturate your body.
Rule number 4. If you think that you can’t eat after a workout, you’re wrong. To build muscle, you need to be sure to eat certain foods after your workout is over. This would be an excellent solution - immediately drink a carbohydrate shake, milk or with the addition of a banana, and eat it after a while. The food received after training helps the body grow, strengthen bone tissue, and provide all the necessary particles for muscle growth. Rolls, chips and crackers are not the food that should be used to replenish your energy, but vegetables and fruits, meat products or milkshakes are ideal.