Properly composed diet is half the success, and the second half falls on exercise. It also happens that you gain weight, but not at the expense of muscles: there is a set of fat mass. Or there are swelling after active training or a large amount of water after exercise. Of course, this option is unlikely to suit you. Although it is worth noting that the increase in adipose tissue with weight gain is inevitable. The only question is to minimize it and make it so that the muscles predominate. Especially hard to gain muscle women. Because they are not dominated by testosterone, which is the main growth hormone. This can be done by properly composing the diet.
1. Eat more calories than you spend
For muscle growth requires energy, and its source-food. Therefore, it is important to make a sufficiently hearty menu that will satisfy the body's need for calories. Optimally, if you eat 15% more calories than you spend. With this approach, the weight gain will be about 4 kg per month. It will be muscle, not fat, which can be increased to 10 kg per month without much effort. But if you work in the gym, then most likely, not fat is your goal. Therefore, we follow this and the following principles and build only muscles!
2. Eat immediately after completing your workout
Everyone who is at least a little interested in effective training and proper nutrition has heard about the protein-carbohydrate window. Once again, it is important to eat as soon as possible after leaving the gym (optimally – within 30-40 minutes from the end of the workout). Both proteins and carbohydrates are important. The first will go to the recovery of muscles, and the second – to make up for the energy spent in the process of occupation.
3. Include more protein in your diet
To restore the muscles was effective and, therefore, they grew well, you need to eat up to 2 grams of protein per 1 kg of your weight. Preference should be given to proteins of animal origin – they are working actively to ground. Excellent sources of protein: dietary Turkey meat, chicken breast, salmon, beef, low-fat cottage cheese, eggs. From vegetable proteins should give preference to products such as nuts and beans.
4. Frequent meals
There is need from 4 to 6 times in day. Classic three meals a day in large portions when gaining muscle mass is not suitable. The longer the break between meals, the greater the supply of adipose tissue occurs in the body. If you experience at least a small feeling of hunger, the body perceives it as a signal to the accumulation of fat "in reserve".
5. Eat the same amount of calories daily
It is believed that the maximum amount of protein and food in General should be consumed on the day of training. This is not true: you need to eat the same every day, as the muscles are restored and grow not only on the day when you are engaged, but also in all subsequent. Therefore, it is very important to provide them with nutrition that prevents catabolism (destruction of muscle tissue) and promotes recovery. If you want to gain quality weight, it is important to have a balanced daily diet, in which proteins are in the first place, but also about carbohydrates and even fats should not be forgotten. If regular food is not enough, you can add the missing calories through sports nutrition. A quality protein shake will benefit your muscles. If for any reason you are against sportpit, prepare protein shakes yourself (classic: cottage cheese+milk + honey mixed in a blender). And of course, don't forget to drink more! In the process of muscle building, it is necessary to saturate the body with water to maintain a normal water-electrolyte balance.
6. Eat before training.
An hour before training, eat a meal rich in carbohydrates and protein. This will allow you to avoid long goldania that will adversely affect the weight and create a deficit of calories, which should be avoided by any means. Suitable for this meal boiled chicken breast, fish and any porridge except pearl barley and oatmeal. Also suitable vegetables except potatoes.