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Proper nutrition for effective muscle gain

How to choose the right diet to effectively build muscle mass? This question arises for many beginners, both athletes such as bodybuilders, and amateurs who train for themselves, in the hope of a beautiful body shape.

In order for the training to be effective, it is necessary to answer the following question - what, in fact, consists of our diet?


All food that a person consumes consists of proteins, carbohydrates, fats, trace elements and vitamins. In some products there are more, in some fewer, but they are always there. All these components are building materials for the human body: the skeleton, tissues, organs, etc. Including, the quantitative content of which affects the development of muscle fibers.

Therefore, it is extremely important to know which products should be consumed especially often, and which are better to completely eliminate. A properly selected diet, dosages and various combinations contribute to the rapid growth of muscles.

What are proteins for?

The main ingredient that affects the generation of muscle tissue are proteins, which come in two varieties:

Proteins of animal origin are various meat products (beef, chicken, lamb, fish), dairy products (milk, cottage cheese, sour cream, yogurt) and, of course, eggs bodybuilding steroide kaufen.

Plant-based proteins - i.e. plant foods: cereals and nuts, legumes, soy products, etc.

And why do we need carbohydrates?

Carbohydrates are the main source of fuel for the energy that our body produces. To gain weight with carbohydrates, it is necessary not only to regulate the amount of this ingredient in the diet, but also the time of administration.

Carbohydrates are also of two types:

  • Simple - this type of carbohydrate is necessary for athletes immediately after physical exercise. Their energy goes to patching the protein window - when damage to muscle fibers is filled with protein and build up.
  • Complex - use in advance, as they are slowly absorbed by the body and absorbed gradually. Therefore, they must be taken at least an hour before the gym.

Carbohydrates are used to restore strength, relieve fatigue, and produce glycogen and insulin. The last hormone, insulin, is very important, as it is responsible for transporting nutrients to the cells, thereby contributing to the acceleration of protein assimilation during muscle building.

Are fats needed in an athlete's diet?

Like proteins and carbohydrates, fats come in two types:

  • Plant origin
  • Animal origin

Fats should be present in the athlete's diet, but predominantly, they must be of plant origin, as they have more beneficial properties. However, animal fats can not be completely excluded from the diet. Why? Yes, for the reason that fats of animal genesis are the basis of all hormones that the human body produces and without which normal, full-fledged development is impossible. A day is recommended to consume no more than 30% of fats of the total diet.

By limiting the fat content in food, you will build muscle faster!

In order to build muscle faster, you can use special sports nutrition: creatine and protein. You can combine them, or take one thing, but then preference should be given to protein mixtures. For people of thin physique, the best option would be a gainer (a complex of proteins and carbohydrates).

How to balance the diet in order to get the necessary amount of protein, carbohydrates, fats and other components from foods?

There are several postulates that must be observed:

  • Meals should be frequent.
  • Eat a variety of foods to get both types of protein.
  • You should not overdo it with protein either, since its excess amount simply will not be absorbed.
  • Keep track of carbohydrate intake.

Try to exclude from the diet those foods in which the proportion of fat is high (more than 30% of the total diet).