Diet during muscle gain period

If a man has only excess fat on his body, his figure will look very bad and he will lack masculinity. Therefore, for most men who care more about their appearance, it is very important to enhance their muscularity. Therefore, many men choose to go to the gym to build muscles, and they will also formulate corresponding muscle-building diets. The following article explains the diet that can help men gain muscle.

1. Pay attention to the amount of food during the muscle-building period

Muscle building = calorie intake > calorie consumption. As for how much more, it is not determined casually. If you consume too much, it cannot be utilized and will instead be converted into fat and accumulated in the body. You will then be caught in a dilemma between gaining muscle and losing fat.

Calories consumed = calories burned + 20% of calories burned. For example: if the daily calorie consumption is 2500 kcal, then the calorie intake is 3000 kcal.

It may seem a bit too much at first, but only in this way can you create a state of calorie surplus and achieve the goal of muscle gain.

2. Eat the right food during the muscle-building period

Should eat plenty of complex carbohydrates and foods. For example, rice, noodles, potatoes, cereal, corn, sweet potatoes, etc. Because if you want to lift a barbell or dumbbell, you need energy, the source and storage of energy are very important, and carbohydrates are substances that produce and store energy.

Drink plenty of fresh water. In addition to repairing muscle fibers, water also reserves more fluid for use in the next training session. In addition, muscle strength is not only due to thickening of muscle fibers, but also to glycogen and water.

Sufficient protein should be supplemented from food. Eat more high-protein meats that are nutritious and low in fat, such as beef, chicken breast, shrimp, fish, etc. Because muscle growth requires a positive nitrogen balance, and in order to achieve a positive nitrogen balance, the human body must have enough protein. The more muscle you grow, the more protein you need.

During fitness, you should also pay attention to nutritional matching. Eating vegetables and fruits can supplement vitamins and minerals. Some vegetables and fruits can also help build muscle. For example, spinach and bananas.

3. Pay attention to adding meals every day during the muscle-building period

Snacks are important for muscle building. Eating every three hours can make the nutrients in food more adequate and better absorbed. It can also avoid the "hunger response" and reduce the risk of body fat storage, so that you can develop healthier eating habits.

Therefore, in addition to the normal three meals, you should also have snacks and midnight snacks between meals. Six meals a day can ensure that your damaged muscles have enough nutrition to recover after training, and that the energy needed by the body is continuously input. In addition, breakfast is essential for building muscle and weight. Since you haven't eaten the whole night, if you skip breakfast, your body will consume muscle for energy. If you want to gain muscle, you must develop the habit of eating breakfast.

What nutrients should be supplemented during the muscle-building period

1. Protein

Consume 40 to 60 grams of protein per meal (more than 300 grams for 6 meals! For this item, you should calculate it based on your body weight in kilograms × 1.5-2). Gaining muscle is not the body's primary task - survival is the first priority. Inadequate protein intake will cause your organs to rob protein from your muscle tissue. Protein should make up at least 35% of your caloric intake. For people who weigh less than 200 lbs, 40 to 60 grams of protein per meal can keep your appetite, increase your muscle mass, speed up your recovery, and keep your body fat at a low level.

2. Carbohydrates

Aim for 60 to 80 grams of carbohydrates per meal. Not eating enough carbohydrates will make you feel like you have a bear on your back when you train. (I have experienced this deeply. Without adequate nutrition, high-intensity training is self-harm.) Your body is like a car. The gas tank is full of carbohydrates. You can't drive far without them. Lack of carbohydrates in your diet will slow down your muscle growth process because muscle tissue will be used as fuel.

3. Fat

With 20 to 30 grams of fat per meal, your diet should consist of about 30 percent fat -- and that's true for everyone. For skinny guys or those who want to maximize muscle growth, a 30% ratio is crucial for increasing testosterone levels. However, the key is to balance the intake of saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. If you take 1/3 of each, you will be optimal for your health and muscle growth.