Three meals a day for a muscleman. Is it necessary to drink water and how much? Food for muscle growth

Not only beginners, but also professionals may not immediately select proper nutrition for a bodybuilder to achieve great shape. Below are suggested fundamental principles Menu planning in bodybuilding will take you to the level of a professional.

If you want to build muscle, lose fat, or get in shape, you will need a specific nutrition strategy, which will depend on your chosen goal. We have painted rough plans and a bodybuilder’s diet that corresponds to each of the three tasks. We will also indicate the calorie, carbohydrate, protein and fat intake standards that you should strive for daily.

Stock up on our list to enjoy delicious, nutritious meals. all year round, prepared at home. We will additionally offer examples of recipes with options for replacing products to diversify your pumping menu for the entire preparation period. So, here is a convenient universal guide to types of food and how to prepare it, so that it doesn’t raise any questions.

Menu composition is determined by goals and schedule strength training, we advise you to first find out for the correct selection of products. The meals in our plan fall into two categories: those that include and those that do not include starchy carbohydrates.

Pre- and post-workout meals should be high in starchy carbohydrates but low in fat. It will make you stronger and provide you with the energy to provide muscle growth. Proper nutrition for jocks who are training to gain mass should include more of these dishes in their daily diet. In between workouts, you should limit the amount of starchy carbohydrates and focus on fats. This way you will speed up the fat burning process.

Products sources of starchy carbohydrates for creating a bodybuilder’s menu:

Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
Protein products: protein powder, egg white, whole eggs (dosed), lean meat, white fish, Greek yogurt
Fruits, vegetables and legumes: exotic fruits, green or fibrous vegetables, legumes
Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality ones.
Fruits, vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
Vegetable oil or fat: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, full-fat cheese.

Note: A “post-workout snack” refers to a shake or meal rich in quickly digested carbohydrates.

5 Basic Nutrition Principles for Bodybuilding

Six meals a day: Replenish your body with frequent, small meals and snacks each day to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with highly processed foods that should not be consumed. Eliminate these high-calorie, unhealthy foods from your menu and your chances of keeping your New Year's resolution will increase significantly.
Monitor your water balance: Drinking water and low-calorie drinks will help you train more effectively in the gym. Stay away from sugary drinks, which can add inches to your waistline and inhibit the body's protective antioxidant functions.
Healthy carbohydrates: They can be starchy (fast-acting, like rice, bread and pasta), which cause a spike in blood sugar, or non-starchy, found in fruits, vegetables and whole grains. They contain more fiber and help gradually increase insulin levels. There are often no problems with non-starchy carbohydrates. Feel free to enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Consume them either in the morning on an empty stomach or first thing after completing your workout. Then the likelihood that the body will use them to replenish energy reserves is much higher.
Pure Protein: Fuel your body with regular doses of protein every couple of hours. This way you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy products and soy. While whole foods should always be preferred, quality protein powders can be a great addition to your menu, allowing you to meet your daily protein intake. Take whey protein 1-2 times between meals. Also use slow-digesting casein protein to promote muscle growth while you sleep at night.

Diet for a beginner

Norm: 2500 Kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your shape and become more energetic in training, this option will be the most optimal. It limits carbohydrates supplied from food and establishes high level consumption of proteins. It focuses on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammatory processes - these two factors activate the aging process of cells.

Meal schedule

Meal 2: Low/No Carb
Meal 3: Low/No Carb

Dish1

Greek yogurt - one and a half cups (tbsp.)
Raspberries - 1/2 tbsp.
Muesli (vanilla, almond, or without fillers) – 1/3 tbsp.
Eggs (source of Omega-3) – 3

Dish2: Double Chocolate Cherry Smoothie

Protein powder (chocolate flavor) – 2 servings
Coconut milk - 1/4 tbsp.
Cherries – 3/4 tbsp.
Flax seeds – 1 tablespoon (tbsp.)
Cocoa powder – 1 tbsp. l.
Ice – 3-4 pieces
Water – 2-3 tbsp.

Dish3: Burger with lettuce

Lettuce – 2 sheets
Ground beef (5% fat) – 227 g
Tomatoes – 2 rings
Red onion – 2 slices
Ketchup – 1 tbsp. l.
Mayonnaise (canola) – 1 tbsp. l.
Green beans – 3 tbsp.

Dish4: Post-workout snack

Protein bars (recovery drink) – 1 serving

Dish5: Shrimp with spinach salad and a side of brown rice

Shrimp – 170 g
Brown rice - 1/4 tbsp.
Spinach – 4 tbsp.
Feta cheese – 1/4 tbsp.
Half paprika
Olive oil (Extra virgin) – 2 tbsp. l.

Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
Instead of muesli: 1/3 tbsp. oatmeal or rolled oatmeal flakes, 3/4 tbsp. breakfast cereal Fiber One or 2/3 tbsp. organic flakes
Coconut milk alternative: 2 tbsp. l. chopped walnuts
Cherries are replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-building diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 Kcal, 300 g carbohydrates, 225 g protein, 100 g fat

Forming new muscle fibers requires a high-calorie, high-carbohydrate diet. Please note that a mass-gaining nutrition program does not imply endlessly eating everything that catches your eye. Quite the contrary, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after completion of the training.

Please note that this meal plan is suitable for those who go to the gym in the afternoon. If you train in the morning, it's enough to switch up your meals so that you eat starchy foods during your pre- and post-workout snacks. Next, stay away from starchy carbohydrates throughout the day.

Meal schedule

Dish 1: Starchy-carbohydrate
Meal 2: Low/No Carb
Meal 3: Low/No Carb
Meal 4: (Post-workout snack) Starchy-carbohydrate
Dish 5: Starchy-carbohydrate
Dish 6: Starchy-carbohydrate

Dish1: Scrambled eggs with cheese and shallots

Eggs (source of Omega-3) – 3
Egg whites – 4
Cheese (cheddar) – 1/4 tbsp.
Shallots – 2
Ezekiel bread – 2 pieces
Apples – 1

Dish2: Blueberry Almond Smoothie

Protein powder (vanilla flavor) – 2 servings
Blueberries – 1 tbsp.
Almonds – 28 g
Almond milk – 1 tbsp.
Water – 1 tbsp.
Ice – 3-4 pieces

Dish3: Steak with tomato and bean salad

Steak (grilled flank steak) – 170 g
Tomatoes – 1
Half a cucumber (sliced)
Chickpeas – 1 tbsp.
Olive oil – 1 tbsp. l.

Dish4: Post-workout snack

Protein powder (recovery drink containing 50g carbohydrates and 25g protein) – 1 serving

Dish 5: Chicken with quinoa salad

Chicken meat – 170 g
Quinoa – 1/3 tbsp.
Walnuts – 2 tbsp. l.
Raisins – 2 tbsp. l.

Dish 6: White fish with yams and parmesan

Tilapia – 170 g
Parmesan cheese – 2 tbsp. l.
Yams – 2 (medium size)
Butter – 1 tbsp. l.
Broccoli – 1 tbsp.

Egg white substitutes: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon or 1/4 cup. canned salmon
Shallots can be replaced: 2 tbsp. l. salsa, 1/4 tbsp. shredded onions, or 2 tbsp. l. chopped sun-dried tomatoes.
Blueberry alternative: 3/4 cup. frozen mango
Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh
Quinoa analogue: 1/3 tbsp. couscous, 1/4 tbsp. brown or black rice
Substitution for tilapia: 141 g tuna steak, 198 g cod, 170 g shrimp
Yams are replaced: 1/3 tbsp. agaric, wheat or pearl barley

Fat burning diet

Norm: 2000 Kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing your intake of starchy carbohydrates. You can eat them once - immediately after completing strength training. This diet option suggests focusing on leafy greens and vegetables - this is a convenient method of reducing calories and cutting carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates when producing energy (a clever trick from the professionals for breaking down fat instead of muscles).

Meal schedule

Meal 1: Low/No Carb
Meal 2: Low/No Carb
Meal 3: Low/No Carb
Meal 4: (Post-workout snack) Starchy-carbohydrate
Dish 5: Starchy-carbohydrate

Dish 1: Omelet with spinach

Eggs – 3
Cheese (Pepper Jack) – 1 slice
Spinach (baby) – 1 tbsp.
Persikov – 1

Dish 2: Nut-chocolate shake

Protein powder (chocolate flavor) – 1 serving
Chocolate milk – 2 tbsp.
Peanut butter – 2 tbsp. l.
Chia seeds – 1 tbsp. l.
Ice – 2-3 pieces

Dish 2 (similar): Creamy strawberry smoothie

Protein powder (vanilla flavor) – 1 serving
Flax seeds – 1 tbsp. l.
Strawberries – 6
Yogurt – 3/4 tbsp.

Dish 3: Grilled steak with tomato and avocado salad

Steak (from the pulp of the upper part of the beef thigh) – 113 g
Half an avocado
Tomatoes – 1

Meal 4: Post-Workout Snack

Protein powder (recovery drink containing 50g carbohydrates and 25g protein) – 1 serving

Dish 5: Flax paste with hearty sauce

Chicken (diced chicken breast fillet) – 85 g
Whole grain flax paste – 28 g
Mushrooms (slices) – 1 tbsp.
Broccoli flowers – 2 tbsp.
Marinara sauce - 1/2 tbsp.
Olive oil (Extra virgin) – 1 tbsp. l.

Salad recipe No. 1: 3 tbsp. cabbage and broccoli mix and 2 tbsp. l. coleslaw dressings
Salad recipe No. 2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
Chicken substitute: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini or 1 creamed tomato
Broccoli analogue: 2 tbsp. chopped eggplants, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, let us remind you that nutrition in bodybuilding is not universal for athletes, and even more so will not be the same for jocks with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times as he trains and achieves his goals. The diet must be constantly adjusted to the changing needs and capabilities of the body. In the first stages, muscles grow well, and fat is actively consumed as a source of energy.

But the longer you train, the more difficult it will be to gain every additional kilogram of muscle, and your body will require more energy, which requires an increase in caloric intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins so as not to become fat.

Calmly! There is no need to run to the store to buy shopping bags with groceries. If you have just decided to take care of your “body,” then you certainly shouldn’t get excited, but you should understand that the effectiveness of bodybuilding will be reflected not only in the amount of food eaten. Well, what then?

This is worth talking about in more detail. You must understand that it is important not only to talk, but also to plan. Therefore, let's talk about planned and conscious nutrition for a novice bodybuilder.

Nutrition for a bodybuilder

The first 5-6 weeks of training are especially important. During this period, you should give up confectionery and smoked products - especially sausages. Loaves and rolls washed down with Coca-Cola or individually are strictly prohibited. And even more so, you should avoid semi-finished products: pancakes, soups, cutlets in bags - this, of course, is fast, but ineffective.

For a bodybuilder, balance at this stage is as follows. Fish and seafood are number 1 in the diet and number 1 of the foods on the path to success for a “green” bodybuilder. Lean meat (sorry, but it’s better to avoid seasonings), eggs, dairy products, poultry, legumes - this is an approximate list of foods for a beginner in the first period of training. But this is far from a definitive list. Gradually.

It is important to understand that the pursuit of the following simple formula should lead to the intended “pumped up” goal! And the formula is simple: get 1.5 grams of protein per kilogram of weight every day, preferably in the first three months.

Food for a novice bodybuilder also includes cereals (except semolina), muesli - porridge with cereals, raisins, nuts and other tasty goodness. Vegetables and fruits - of course. Potatoes should not be eaten as many people like - fried. Best baked.

It is worth abstaining or minimizing the consumption of juices. Even if it says on the packaging at least ten times that it is 100% natural, it still contains a lot of sugar.

And remember - no nutritional supplements during the first three months. You can’t call it nutrition, but you really need to understand that by adhering to a clear nutritional structure, you can achieve success in the shortest possible time and without harming the body. The only possible supplements are vitamin-mineral complexes, but it is difficult to call them supplements as such; they contribute more to maintaining and strengthening the immune system.

Oh yes, I completely forgot! ! Mixed, for example, with cottage cheese, they will provide many benefits both to the body as a whole and to muscle mass. But don’t get carried away with nuts, don’t make them the key to your diet - it can lead to stomach upsets, and Walnut causes a rash or inflammation of the tonsils.

Jocks are dried mainly before competitions so that the muscle definition looks more impressive.

A gym without proper nutrition will not give the desired effect. A balanced diet is one of the components involved in building a beautiful body, helps build muscle mass and prevents you from putting on extra pounds.

The pitches before and after drying are really very different. After drying, the biceps and triceps are drawn much more clearly, the abs on the stomach are more noticeable, because the drying diet burns fat under the skin. The skin fits tighter to the muscles, revealing the relief of the jock in all its glory. By the way, to find out how much fat you need to “dry” the muscle, you can use an online calculator and calculate what is available on your body. this moment. Then check the table and find out what percentage of body fat is acceptable for a male or female bodybuilder.

Grocery list

The essence of nutrition for building a beautiful body: more proteins and carbohydrates. Protein is the building material for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Semi-finished products, fatty, spicy and salty foods, sugar and flour products are prohibited.

The list of favorite foods for jocks, containing large amounts of protein and carbohydrates and helping to gain weight, includes:

Porridge – , ;
– source of carbohydrates and vegetable proteins;
– the optimal amount is 2–5 pieces per day, yolks can be up to 10 pieces;
Chicken breast and chicken fillet are a source of proteins; it is better to cook them boiled;
Oatmeal is a source of slow carbohydrates, will provide the body with energy for 3-4 hours, and also contains vegetable protein;
Pasta holds the record for 200 calories per serving;
Seafood, fish (especially fatty varieties);
low-fat varieties;
Milk, cottage cheese and low-fat;
Apricots or dried apricots are a healthy heart for a bodybuilder, they contain potassium, beta-carotene, vitamin C;
Lean veal or beef, preferably in the form of meatballs and steamed meats. In addition to protein, meat contains vitamins B12 and B6, and other microelements;
Sweet potato (sweet potato) – contains beta-carotene, potassium and vitamins C and B6;
Yogurt – contains calcium, improves digestion;
Tuna is a source of protein;
– these are light carbohydrates, potassium, vitamin C. They will quickly raise blood sugar levels;
Kiwi – contains a large amount of vitamin C, potassium;
Orange juice – carbohydrates, vitamin C, carotenoids, potassium and folic acid. The juice will help increase your blood sugar levels instantly;
Blueberries are the strongest antioxidant, contain potassium, zinc, magnesium, vitamin C - will help the bodybuilder maintain vision;
Nuts - no more than 30 grams of any kind, since in addition to a large amount of protein they also contain fats;
Water – a training bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and replenish fluid losses in the body during physical activity.

Menu for every day

For example, let's give sample menu for a professional and a beginner for 5 days.

Breakfast:

Day 1: oatmeal porridge 100 grams, with fruit, 2 boiled eggs;
Day 2: porridge 3 cereals 100 grams, sandwich with cheese and ham, glass of low-fat milk;
Day 3: Rice porridge 150 grams, banana, glass of 1% kefir;
Day 4: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
Day 5: buckwheat porridge 100 grams, 5 egg white omelette, apricot compote.

Day 1: 300 grams of fish with 200 grams of rice, orange juice;
Day 2: Chicken breast, 200 grams, salad with peppers and tomatoes, seasoned with mustard and vinegar, dried fruit compote;
Day 3: Oatmeal, a piece of boiled veal, a glass of low-fat kefir;
Day 4: boiled potatoes, steam cutlets from beef, 1% kefir;
Day 5: Pasta with minced meat (“navy style”), grapefruit juice.

1 day: chicken fillet, rice;
Day 2: oatmeal and beef meatballs, low-fat kefir;
Day 3: pasta, chicken breast, Orange juice;
Day 4: boiled fish (fatty varieties), rice, 1% kefir;
Day 5: boiled potatoes, beef cutlets, apricot compote.

Remember that a muscleman’s meals should not be 3 times a day, but 5-6 times a day, but due to our busy lives, it is not always possible to find time to eat. In this case, snacks will help out; for them you also need to choose products that help in gaining muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of low-fat milk, yogurt, pizza, nuts, bananas.

Dish recipes

The Champion cocktail is good instead of food. Mix in a blender: 500 grams of 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
Salad "Jock". Green salad leaves and canned tuna dressed with vinegar.
Porridge "Explosion". Add protein powder and 3 egg whites to oatmeal.
Drink “Give me protein and carbohydrates!” Mix protein, milk, fruit in a blender.
"Bodybuilder's Chicken" Soak the chicken in garlic and spices for several hours. Bake in foil in the oven or air fryer.
Roast veal. Salt and pepper 500 grams of veal (for 2 servings), fry, add onion and garlic, add 1 glass of water, seasoning, simmer until done.
Rolls with cottage cheese and ham. Mix cottage cheese with garlic and onions. Grease the ham pieces and roll into rolls.

Fish soup “Bachelor”

For 1 liter of water:

2 cans of canned fish in its own juice
1 liter of water;
1 onion;
3 bay leaves;
A bunch of dill;
Salt and pepper.

Place mashed canned food, onions, spices into boiling water. Bay leaf. Cook for 5 minutes.

Fish cutlets

For 3 servings:

500 grams of cod or other fish
100 g crab sticks or meat
Bulb;
Egg;
100 ml milk;
Salt pepper.

Grind cod, crab meat and onion in a meat grinder. Add an egg, mix, make cutlets, steam.

For fast metabolism you need fractional meals: in small portions 5-6 times a day or every 2-3 hours. This diet results in rapid muscle growth. The principles of separate nutrition should also be observed in the diet of jocks for better metabolism of the food eaten. You cannot eat fats and carbohydrates together, with the exception of dishes such as fried potatoes, pasta, seasoned pasta, buns with cheese, etc. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar.

To build muscle, diet must be combined with physical activity. you need to eat slow carbohydrates ( cereals, brown bread, vegetables, cereals), and fast carbohydrates (baked goods, chocolate, white bread, bananas, jam, honey, raisins).

We recommend keeping a count of your calorie intake. To grow muscles, you need to eat 500 calories more calories per day than you burn. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of weight. A safe amount of fat is 15-20% of the total calorie intake per day. The main and most useful species cooking for the jock: baking, boiling, stewing.

From the very beginning, you must firmly understand: your nutrition is a fundamental factor in your growth. So, if you came to the gym to become like Schwarzenegger, then the second question after choosing the right training program is what to eat and how much. It is clear that the choice of a nutrition program should be based on scientific data, confirmed by the experience of practical bodybuilding. This is exactly what the conversation will be about.

Famous professional Robbie Robinson says: “When I started lifting as a teenager, I immediately began to eat tons of protein and carbohydrates. I sat down at the table every three hours and did not care at all about how much fat I ate. As a result, in the first year I added more than 18 kg of "mass". It is clear that I did not look like the bodybuilder from the picture, but I achieved the main goal - I became big. I want to advise all beginners the same: eat as much as possible, and you will definitely grow. Well and leave the “relief” set for later. What do I see in the gyms now? People from the first day are trying to lose fat and build muscle. They go on diets and at the same time “work hard”. This is absurd! “Mass” is only given by “overload” "with calories. On a meager diet, muscles will not grow in any way!"

Robbie Robinson's words are backed by solid science. However, first a small digression. It turns out that with protein a huge amount of nitrogen enters our body (nitrogen molecules - component amino acid structure). And then the nitrogen is “stored” in the muscles. If you eat little, then physical activity becomes excessive for the body. The muscles do not have time to recover, and the muscle tissue is destroyed. This is accompanied by the release of free nitrogen, which, as an excess element, is excreted from the body in the urine. By testing urine for the presence of free nitrogen, one can confidently judge which process is predominant in the muscles - destruction or growth. If there is an abundance of nitrogen in the urine, it means that the muscles are “melting”. If there is no nitrogen, it means it is growing. In the first case they talk about a negative nitrogen balance, in the second - about a positive one.

Scientists have found that the only factor capable of maintaining a positive nitrogen balance in the body under conditions is abundant nutrition, or more precisely, its high calorie content. Calories seem to “save” protein. So, if you eat a lot, then 1.5 g of protein per kilogram of body weight will be enough for you to have a positive nitrogen balance. In turn, you can eat mountains of protein, but if your diet contains fewer calories than you burn daily, then there will be no growth for the life of you in the gym!

Beginners usually skip meals during the day. This is the first mistake. Or they simply don’t eat enough. This is the second one. Sometimes something else happens. There seems to be a lot of food, but the load in the gym is so great that, willy-nilly, an energy deficit develops.

In short, as a beginner, you can’t fall victim to the common myth that protein is the most important thing for growth. Yes, protein is the basis for muscle growth, but the number one priority is the total number of calories consumed daily. There should be a lot of calories, a lot! The daily surplus over and above all energy expenditure should be at least 500 calories. According to professionals, guaranteed growth begins when you overeat a thousand or even one and a half thousand calories. They know what they're talking about.

Along the way, your fat layer will also grow, but this is not a problem. The main thing is for the muscles to grow. As for “cutting” fat, bodybuilding knows many different techniques that will turn your body into an anatomy textbook. By the way, do not confuse techniques with diets! We are talking about a combination of special physical activity with a diet in which the proportion of carbohydrates is gradually reduced to a minimum. Fat melts right before your eyes!

So, conclusions. Don't even think about drawing muscles at the initial stage of training. Your motto at the kitchen table: more! more! more! And no diets! Be sure to calculate your individual daily calorie requirement and increase it stepwise by 500 calories or more until weight gain begins. Eat regularly and plentifully! Remember: hard training in conditions of poor nutrition undermines your health!

What about carbohydrates?

Carbohydrates are simply sugar. Why aren’t potatoes, cereals, etc. sweet? The whole secret is in the composition of the “sugar” molecule. The smaller it is, the sweeter it is. The record holder here is table sugar. Well, long molecular chains are tasteless, although their physiological effects are no different from sugar.

We are talking about the secretion of the hormone insulin in response to the intake of any carbohydrates. If it were not for insulin, our blood, oversaturated with the sugar we eat, would thicken like molasses. Insulin “removes” sugar from the blood and “carries” it to muscle cells. Well, there sugar becomes fuel for protein synthesis or simply intracellular muscle growth. Without insulin, not a single bodybuilder would be able to increase his muscles by even a centimeter!

It takes a long time to explain, but a muscle cell is not always ready to let insulin inside itself. Over the years of training, she does this more and more willingly, and therefore insulin “brings” more and more sugar into the muscle. The unclaimed excess, also known as insulin, is converted into glycogen - a kind of “canned” sugar. When during the next workout the load becomes unbearable for the muscle, the glycogen inside it will dissolve and the muscle will receive a powerful energy boost.

It is worth reminding you that in an ordinary person, glycogen can accumulate only in the liver - this is the difference between a beginner and a bodybuilder who has decades of experience behind him. How naive are those who expect immediate results from bodybuilding! No, guys, to become like Superman, you have to work hard!

As already mentioned, success in the gym is predetermined by excess nutrition. If the protein norm is 1.5-2 g per kilogram of your weight, then everything else in your diet is carbohydrates and fats. Of course, there should be very little fat, but carbohydrates are your main source of calories. By manipulating the amount of daily carbohydrates, bodybuilders increase muscle mass. Here's what the famous Dorian Yates says: “For me personally, the main growth tool is the electronic bathroom scale. At the beginning of each week, I weigh myself and write down the result. If at the end of the week I do not find a weight gain of 200-250 g, then I add it to my daily ration another 300 calories.Usually this is enough to end next week I added 200-250 g. If not, then I increase my daily calorie intake by 500 calories. Mainly due to potatoes, oatmeal and pasta. Then the weight definitely starts to increase..."

However, experts say that there are no two identical people in the world who would fit the same nutrition plan. The reason is that everyone's digestive system works differently. Some digest proteins better, others digest carbohydrates. And some people have naturally ineffective digestion. That’s why you can only find your “growth” amount of calories through experimentation. It is quite possible that the Yates scheme will suit you, but it may also be that you need a lot more calories for growth.

Is fat really that bad?

The formula “the less fat I eat, the faster I will lose weight” is fundamentally wrong. There is a so-called safe intake of fats. It makes up 20% of your total caloric intake. In order to maintain the intake of fats into the body at exactly this level, it is enough to avoid the so-called. significant sources of fat. This is food fried in oil, all types of creamy and vegetable oils, whole milk products. If you eat boiled or grilled chicken, lean beef, whole eggs and low-fat dairy products, you will get exactly the amount of fat you need.

Why can't fats be eliminated from the diet? The fact is that fats contain cholesterol. You've heard a lot of bad things about it, but the truth is that cholesterol is the raw material for the synthesis of the most important sex hormone testosterone (both in men and in negligible quantities in women). Without testosterone, muscle growth is physiologically impossible; moreover, you have a real chance of turning into a eunuch - without testosterone, libido drops much below zero...

Nutritional supplements

On our own nutritional supplements the masses are not growing. This is exactly what it says on the labels. What then are the benefits of supplements? They protect you in case you, for some reason, don’t get the calories you need from your regular diet. But for an amateur this is a common thing. In fact, is it possible to eat normally at work, as required by bodybuilding science? So, in the first place in importance for you are two supplements: food substitutes and protein-carbohydrate mixtures.

Typically meal replacements include 40 grams of protein and 25-30 grams of carbohydrates per serving. One serving can compensate you for missed lunch or dinner. Many people believe that there are not enough carbohydrates in a serving and therefore dilute the substitute not with water, but with milk or juice. Or they eat a bun.

Protein-carbohydrate mixtures differ from substitutes in that they usually contain less protein - 25 g, but more carbohydrates - up to 75. The total energy content of a serving reaches 500 calories.

If meal replacements are designed to replace a missed meal, then protein-carbohydrate mixtures have a different task. They serve as an addition to your regular diet in order to “catch up” the total caloric content of what you eat to the two to three thousand calories you need. Mixtures are also used when the stomach does not accept food in large volumes.

Well, are there any direct stimulants of “mass” growth? So far we know only one - creatine. If you take it 5-7 g per day, then strength really increases, and with it muscle volume. Creatine helps everyone, including beginners. So, take it from the first day of training - there will be no mistakes.

Are you getting enough vitamins and minerals from your diet? Most likely no. If so, you need to take multivitamin complexes. And take it every day.

To start growing, taking supplements must be made a solid daily habit. Make it a habit to take your supplements at the same time each day. And for this you need a plan. Everything needs to be organized in advance, including purchasing supplements in advance. You need the same plan for your regular diet. If you come home after a workout and your refrigerator is empty, you won't see any progress.

In any case, you need steely consistency when taking supplements. Well, then the muscles will take care of their growth.

Table 1. How much should you eat?

Body weight, kg	Protein, g	Carbohydrates, g	Calories
73	145	290-362	2260-2560
80	155	310-387	2417-2917
82	165	330-413	2575-3075
87	175	350-438	2731-3231
92	185	370-462	2885-3385
97	195	390-487	3040-3540

Surely each of us men, at least once after an evening watching another action-packed action movie with a handsome athlete in the title role, thoughtfully scratching his “beer muscle”, caught himself thinking that it would be nice to make this Yankee envy the muscles of a real man, I mean yours. Sometimes we get down to business immediately, without putting it off, and begin to exercise right in the middle of the night, causing puzzled looks from family and friends. Those who are especially zealous carry this passion even into the morning, forcing themselves to wake up early and commit morning jog. But bad luck, not finding visible results in a day or two (and this is impossible in such a short time!), We most often forget noble impulses, consoling ourselves with the conviction that “these “steroid monsters” are really no good.” In fact, it is quite possible to achieve the desired result, which we, in fact, will tell you about now.

Every successful bodybuilder will tell you, hand on heart, that the first thing you should start with is proper nutrition. Of course, unless you are an illegitimate descendant of the mighty Achilles and your muscles do not grow on their own, like mushrooms after rain!

To begin with, the traditional three-course diet with inevitable snacks provides only 2000-2500 calories per day. No one has ever managed to build decent muscle mass with this approach to nutrition. In our case we need special diet. You shouldn’t be afraid of this term, which, by the way, translated from Greek just means a way of life - no one will force you to choke on boiled carrots or a fake vegetarian hare from the immortal creation of Ilf and Petrov.

It’s just the opposite; your diet should contain foods that truly nourish the body. The fact is that many dishes included in our usual menu are extremely ineffective for building muscle mass. For example, soups. The content of useful substances, in particular amino acids, is reduced to a minimum, so in order to extract at least something from this product for muscle growth, you need to swallow more than one serving or even two. Or the same cutlet - there is more than enough fat in it, but there are very few carbohydrates and proteins, and these are exactly what your body needs! Much more appropriate in our case would be a piece of lean grilled beef, boiled chicken, pasta, brown rice, fresh juices, fruits, vegetable salads, nuts, etc. In general, the point is clear. Now let’s take a closer look at how, when and in what quantities all this should be consumed.

When to eat?

It is logical to do this immediately after waking up from sleep. In the morning, increased catabolic processes occur in the body, and the muscles actually “burn” every minute before breakfast. Keep in mind that you need to have breakfast even when you don’t feel like it at all! An example of such a “breakfast of champions” is porridge (oatmeal, rice, buckwheat), say, 100–150 grams, and 300 grams of chicken fillet. A good option would be scrambled eggs of 4 yolks and 10 whites with fresh orange juice or a large mug of low-fat milk. Not used to eating in the morning? Try starting your day with a cocktail. It is enough to beat with a mixer 2 tablespoons of oatmeal, 1 banana, 100–150 grams of low-fat cottage cheese and half a liter of low-fat kefir, this mixture will nullify any catabolism for at least 2–3 hours!

How often should you eat?

Only frequent meals will ensure rapid muscle growth! If you had a light snack in the morning (for example, you ate cottage cheese with fruit or kefir with a couple of eggs), then plan your next meal after 2 hours; after a hearty breakfast (say, after 300 grams of fish with 200 grams of buckwheat), you can take a break 3–4 hours. The minimum number of meals is 5 times a day. By the way, it was bodybuilders who were the first to appreciate the medical advice about eating 8 meals a day!

Why you can't eat everything

As you already understand, eating everything in a row while effectively gaining muscle mass will not work. Having filled your stomach with chips and cakes, you will not even be able to look at chicken and rice, but only high-quality products are well digested and act as building material for muscle growth! The first step is to say “no” to food that negatively affects the functional state of the digestive system. This “black list” includes smoked and spicy foods, fried foods and semi-finished products. Sugar and sugar-based products are absolutely unacceptable, especially if your body is prone to gaining fat deposits. The exception is the period after training, and even then only after taking a sufficient amount of protein-rich foods. Never mix fats and carbohydrates in one plate (for example, fried potatoes, pasta with butter, baked goods with fatty cheese, etc.), try to drink less alcohol (after all, it is the same sugar only in liquid form).

Foods that are good to eat “for the masses” at any time of the day or night:
Whole chicken eggs (with yolks), about 2–5 pieces per day. You shouldn’t eat any more, since yolks contain a lot of “harmful” fat and cholesterol, which negatively affects the liver. Egg whites, starting from 10 pieces a day and at least up to several dozen! Do not be alarmed by this seemingly dangerous figure, because proteins are a pure product enriched with amino acids, posing a much smaller threat to the liver than a harmless chicken breast or the same fish.
Squid, rapana, mussels - any seafood - are extremely rich in protein and contain absolutely no “harmful” fats, so you can indulge in them to the fullest! Eat as much fish as possible of any variety, especially fatty fish. After all, if fats in yolks, pork meat or cream provoke obesity and are harmful to our beloved body, fats in fish or, say, olive oil, on the contrary, strengthen it.
Low-fat cheeses are extremely valuable, since they are also saturated with protein; milk, cottage cheese and kefir are healthy, provided their fat content is minimal.
Poultry breast is a classic source of protein for the bodybuilder. Throughout the day you can eat it in large quantities, as much as your enthusiasm allows, while avoiding the skin and other fatty parts.
As for meat, preference should be given only to lean veal or beef. Ideally, it is advisable to prepare steam cutlets or meatballs from these products with a minimum amount of fat and flour. This way, you can eat more meat, and your body will digest what you eat much more successfully.

By eating this way every day, you will significantly increase your chances of achieving your goal: going to the beach with your head held high, feeling the envious glances of the male half of society and hearing the admiring whisper of the female half!

Nutrition before and after training

Finally, a few words about how to eat before and after training in the gym, because an equally important aspect of the process of building muscle mass is physical exercise.

As you know, carbohydrates are conventionally divided into fast and slow. The first group includes sweets, cakes, pastries, jam, white bread, etc. Slow carbohydrates are oatmeal, brown bread, some vegetables, all cereals, especially rice. They are appropriate for use before training, since they gradually feed the blood with glucose, and this is an important condition for increasing muscle mass.

After intense physical activity, it is necessary, on the contrary, to refresh yourself with fast carbohydrates: right in the locker room you can enjoy a bun, raisins, honey, etc., most importantly, in reasonable quantities.

There remains one more piece of advice: any advice is good if those to whom it is addressed have determination and perseverance. I hope that you have these qualities, and therefore I rejoice in advance at the results that you achieve!