Any person who wants to gain muscle mass must carry a dynamic and follow some guidelines in their diet.Today we will clarify what is the diet to gain muscle mass , what foods you can and can not take and what benefits it has.
What to do to gain muscle mass quickly?
A diet to gain muscle mass could be defined as the patterns that modify thighs, buttocks and arms in more toned thighs, stronger arms and more attractive gluteus. These guidelines are valid for both men and women and, if done well, the results can be seen in a few weeks.
We can make a generic summary about the consumption of daily calories :
- You should consume more than you can spend. The expenditure of calories will depend on the level of your workouts. You should take protein- rich foods daily, so that they account for 50% of total calories.
- Carbohydrates: must add 25% of total calories, while healthy fats will mean the remaining 25%.
Therefore, to make the muscle grow there must be a caloric surplus. In addition, as training and muscles increase, you will have greater exercise requirements to maintain the rhythm and, therefore, greater need to eat calories.
Increase muscle means fat gain but, by carrying out certain eating habits, we can make the increase in fat is minimal. The increase of muscle mass is, sometimes, complicated because it is necessary to delimit the consumption of extra calories necessary to make the muscle grow. We must not exceed the limit from which our body saves that excess calories and converts them into fat, because in that case we would be getting fatter.
Benefits of a diet to gain muscle mass
We can understand that there are three great benefits of following a diet that makes us gain muscle mass.
- You will be able to see the progress every day, because it is a fast process.
- It is easy to do, since you do not go hungry at any time.
- This diet includes three groups of macronutrients and, therefore, is a healthy diet .
Foods allowed on a diet to gain muscle
- Eggs: no more than two or three a day.
- Dairy products: if possible, they should not be skimmed.
- Poultry: chicken, turkey …
- Integral rice.
- Fish and seafood
- Oatmeal: it is ideal in breakfasts for the amount of fiber it contains.
- Both potato and sweet potato are recommended.
- Protein powder.
- Nuts: almonds, nuts or pistachios.
- Infusions: are important for the increase of minerals.
- Fruits and vegetables: their contribution of vitamins and fiber is very beneficial.
Importance of carbohydrates
They are vital in a diet to gain muscle mass:
- Brown rice: highly recommended because it restores the reserves of glycogen that are so easily lost when we train.
- Whole wheat bread : the bread does not get along well with any diet so, if you take it, make it with as much fiber as possible.
- Potatoes: either baked or boiled, are basic in this diet because they help to recover glycogen and get the muscle to transform faster.
- Pasta: it is ideal to take after a workout because it will help you to replace the mineral salts and the lost sugars.
- Whole grains: either for breakfast or snack. You will give energy to the body for your workouts.
Tips for the consumption of carbohydrates
- You have to try not to take them at night : they are very caloric foods that will increase your reserve of fats.
- Before and after training: it is good to take them two hours before the exercises, but also afterwards to replace them.
- Eat frequently: the recommended is to make 6 meals a day so that our body has energy.
- Combining them with proteins is the best option.
Foods prohibited in a diet to gain muscle
- White or refined flour, wheat flour pastries, pastries … Wheat reduces energy and abuse could harm us.
- Sugar is necessary because it provides energy, but if we have the opposite effect, it is inflammatory. When we need sugar, it is best to take it through fruits and vegetables.
- Carbonated soft drinks: add up empty calories and do not make the muscle grow.
Perform a diet with all these foods allowed to gain muscle has its positive aspects, but also negative. If the diet is done with common sense there will be no problem, as long as you include enough quantities of fruit, vegetables and healthy fats.
It is very important to keep in mind that this diet to gain muscle mass has nothing to do with weight loss diets .