Any advice on the right nutrition for gaining muscle mass?

Any advice on the right nutrition for gaining muscle mass?

Muscle Building Diet Mistake (EAT BIG | GET BIG!)

Previous questionIs cultured salmon harmful?
Next questionTell us about the surgical treatment of intervertebral disc extrusion / herniation (l5s1)? How was the operation, recovery?

answers (4)

Answer 1
January, 2021

If you want to gain muscle mass, increase the number of meals and the amount of food consumed . So, you need to eat 5-6 times a day , and increase the calorie intake by about 20%.

Many people find it difficult to eat that much food and cook often, so think about buying gainer . They can replace 2 meals. If you are very thin , take a high carbohydrate food, it has more calories, it saturates the body well and does not allow ectomorphs (thin people) to lose weight even more. If weight is generally normal , it is better to take a high protein gainer , it is more protein and complex, rather than simple carbohydrates, it is less caloric.

Food should be correct despite the fact that you are gaining weight, not losing weight.

The diet should be:

  • complex carbohydrates - all kinds of cereals and pasta;
  • proteins - any lean meat, fish, seafood, mushrooms, soy products and legumes, cottage cheese, eggs, peanut butter;
  • healthy fats - vegetable oils (flaxseed and olive are best), fish or fish oil, avocado, red fish, etc.
  • vegetables, fruits and berries are a source of vitamins and nutrients that muscles cannot do without.
Answer 2
January, 2021

To gain muscle, not fat, you need physical activity, balanced nutrition and rest (everything is important!).

It is better to eat, like in a sanatorium, 5 times a day.

Each meal should contain 20-25 grams of high-quality protein (after exercise, 25-30 grams of protein is better).

Be sure to eat vegetables (especially from the green group) and drink water (about 30-35 g per 1 kg of body per day).

You can add good vitamin complexes.

Answer 3
January, 2021

You read it on the Internet. If it's simple - eat more protein, you can also drink protein (this is not chemistry, but pure protein, which is better absorbed by the body, especially it is better to drink it after exercise). Yes. If you need to gain muscle mass, then food is not enough here, I think everyone understands this. Trainings and trainings! In general, in the morning carbohydrates - porridge, rice, buckwheat, durum pasta, for lunch you add proteins, such as chicken breast, eggs, and for dinner it would be nice to have cottage cheese before bedtime. Happy training!

Answer 4
January, 2021

The most important thing is calorie intake. Use the excellent bodyExpert calculator to figure out how many calories you need. But I would start at 35-40 kcal per kg of body. Your diet should be based on high-quality protein-rich foods. Don't overdo it on carbs, even complex ones. Eat best according to the scheme - morning-carbohydrates, afternoon - carbohydrates + proteins, evening - proteins. Best of all 4-6 times a day. You don't need to consume protein and gainers if you are getting enough protein and calories from food. For example, the best option I think is about the following menu: breakfast - oatmeal / buckwheat / rice + eggs / low-fat ham / chicken breast, snack - bread / banana / whole grain flour bread + low-fat ham / chicken breast, lunch - buckwheat / rice / pasta hard varieties + eggs / lean ham / chicken breast, snack - the same, dinner - lean ham / chicken breast + boiled or raw vegetables. But there is no specific menu. Best of all, I would advise using the IIFYM (If It Fits to Your Macros) system, that is, a system where you can consume any products based on the importance of the BJU needs, that is, in the morning you can eat pizza, for example, but at lunch and dinner only protein and vegetables, that is, to eat so as to write off proteins, fats and carbohydrates in their norm. For weight gain, I would recommend 2-3 grams of protein per kg of body, that is, for example, if you weigh 60 kg, then you need 120-180 grams of protein per day, this is the equivalent of 600-900 grams of chicken breast.

Related question

What nutrition do you need to gain muscle mass for men?

Read more

What foods (or even sports nutrition) should you eat to gain muscle mass while training in the gym?

Read more

Nutritional advice for nutritional menus?

Read more

7 Fundamentals of Eating for Muscle Growth | Mass Class

How to eat to gain muscle mass?

Read more

Is there a protein diet for gaining muscle mass without gaining fat?

Read more

Can milk powder be used instead of proteins for gaining muscle mass if I am not inclined to gain fat mass and what are the possible consequences?

Read more

How can a thin guy gain muscle mass? How to exercise in the gym. Some say that you need to do more repetitions, others - more approaches, which method is better for gaining muscle mass?

Read more

Can I gain muscle mass without using extraneous weight, but only by straining my own muscles?

Read more

9 Nutrition Rules for Building Muscle | Jim Stoppani's Shortcut to Strength

What kind of sports nutrition to use when gaining muscle mass? Whey protein only or should you mix it with casein / creatine? What vitamins to take?

Read more

How to gain muscle mass if you drive all day?

Read more

How to quickly gain mass (not muscle) if the metabolism is fast?

Read more

I have grade 1 scoliosis and kyphosis, I want to start pumping muscles, what should I do first? Should I go for kinesitherapy for the back muscles from the beginning, or can kinesitherapy be combined with gaining muscle mass?

Read more

How to gain muscle mass while exercising at home? Suggest exercises

Read more

The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)

How to lose weight or gain muscle mass if I am taking antipsychotics?

Read more

How to gain weight for a 20+ year old guy who generally has a hard time gaining weight and muscle mass (checked about hormones, etc. everything is ok)?

Read more

Can you feel how fat / muscle mass is being burned and gained?

Read more

How to gain weight? I weigh 56, I need to gain up to 70. Not necessarily muscle mass.

Read more

I often hear: "in order for muscles to grow, you need an excess of calories." But I'm going to gain more fat, not muscle, right?

Read more

The Best Meal Plan To Build Muscle Faster (EAT LIKE THIS!)

Are there people absolutely hopeless in terms of gaining muscle mass (genetics, fast metabolism, etc.) and does it make sense for them to visit the gym?

Read more

How to gain mass for a bum?

Read more