General recommendations
The calorie content of the diet for actively training athletes is, of course, increased (especially during the period of increased muscle mass gain). Thus, the average daily calorie intake of male athletes (body weight - 70 kg) should be 3500-4500 Kcal, and for women (body weight - 60 kg) - 3000-4000 Kcal.
The daily ratio of BJU in the diet is approximately:
18-20% – proteins;
31-32% – fats;
49-50% - carbohydrates.
When building muscle mass, the daily protein requirement is 2 grams per 1 kg of body weight. At the same time, the ratio of proteins and carbohydrates in the diet should not go beyond 2:1 (otherwise the amino acids will be poorly absorbed by the body). The daily amount of fat should be within 30% of the total diet, with at least 2/3 of this amount being unsaturated fats.
Prolonged intense physical activity is the basis for drinking large amounts of water: from 2-2.5 liters of water per day or more.
Diet for athletes every day
An athlete’s daily diet must meet several basic requirements:
- Replenish calories expended during training;
- “Supply” the body with the required amount of proteins, fats, carbohydrates and other nutrients;
- The nutritional structure should be selected depending on the training goals: a low-calorie (no-carbohydrate) diet is indicated for athletes during the “drying” period (fighting subcutaneous fat), a diet with a high protein content is recommended for active muscle gain;
- Meals for athletes every day should be small, frequent and regular. The recommended number of meals per day is 5-7 (with an interval of 2-3 hours).
- Most of the daily amount of fat should be consumed in the morning (preferably before 12 noon).
- Protein bars and shakes (foods containing an increased amount of “pure” amino acids) are introduced into the diet.
Protein shakes
An oat protein shake is prepared as follows:
- You need to take about 20 grams of finely ground oatmeal.
- Add 200 ml of warm milk, ½ part of an apple, 10 grams of low-fat cottage cheese.
- If desired, you can add a little honey additionally.
- The resulting mass is thoroughly mixed and blended using a blender. This hearty and tasty protein shake is recommended for breakfast.
This drink can provoke rapid weight gain during active physical activity.
Be sure to read: Diet for weight loss according to the glycemic index
A protein shake that satisfies hunger is prepared from the following products:
- 500 ml milk;
- 1 fresh banana;
- 30 grams of nuts;
- 3 tablespoons honey;
- 50 grams of cottage cheese.
The above ingredients are placed in a blender bowl. They need to be beaten for two minutes. After this, the protein shake is poured into separate glasses. The drink is consumed twice a day.
Nutrition for gaining muscle mass - menu to choose from for girls and men
Anyone who decides to gain muscle mass first needs to determine their daily calorie needs.
To do this, use an online calculator or calculate your basal metabolism using the Mifflin San Geor formula:
For example, let’s take a 25-year-old athlete, 170 cm tall, with an initial weight of 75 kg. His daily calorie requirement will be as follows: 10x 75 + 6.25x 170 - 5x 25 +5 = 1682 Kcal
This is the number of calories needed for the body to function. Coefficients are also provided to take into account the level of physical activity:
- Low activity or sedentary work - 1.2
- Light activity (1-3 workouts per week) – 1,275
- Medium activity (3-5 workouts) – 1,55
- Increased activity (5-7 workouts) – 1.725
- Heavy physical work or several workouts a day – 1.9
Let's assume that our athlete or sportswoman trains 4 times a week, based on this, we multiply the daily requirement by the required coefficient: 1682 x 1.55 = 2607 Kcal - This is the number of calories required to maintain the current weight.
Calculation of the amount of nutrients
Now it’s a small matter; we add 15-20% to the resulting figure. How much percentage you should add depends on the rate of weight gain:
- if quite quickly - 15%,
- if slowly and with difficulty - 20%.
In our version, this will be the average, so 2607 + 17% = 3050 Kcal. We have arrived at the calorie content required for an athlete to gain weight.
Having calculated your calorie intake, it is important to determine which nutrients and in what quantities should be consumed. For high-quality weight gain, the nutritional proportions are as follows:
For this calculation, we take into account that from 1 gram of protein and carbohydrate we get 4 calories, and from 1 gram of fat we get 9 calories. In this example, we take the proportion 30/15/55 and get:
- 3050 x 0.3 = 915 Kcal (from proteins)
- 3050 x 0.15 = 458 Kcal (from fat)
- 3050 x 0.55 = 1678 Kcal (from carbohydrates)
The last thing to do is to calculate the amount of nutrients in grams:
- 915:4=229 g protein
- 458:9=51 g fat
- 1678:4=419 g carbohydrates
As a result, we find that in order to increase muscle mass, an athlete needs to consume 3050 kcal, of which 229 grams of protein, 51 grams of fat and 419 carbohydrates.
WHAT'S HAPPENED
Jason's weight increased over the first few days, reaching 68 kilograms (150 pounds) on the fifth day, and then began to decline.
As a result, by the end of the experiment, Wittrock’s weight was 65.6 kg, the proportion was 5% fat, 95% muscle mass.
That is, within 21 days, fat mass decreased by 0.2% - not a significant amount at all, which may even be a measurement error. Something else is more important. The athlete overeated, the calorie content of his diet was 2 times higher than usual, and at the same time he did not gain a single gram of body fat. Wittrock consumed more than 300 grams of fat daily and did not get fatter!
In the video blog, Jason says: “I looked at lions and realized that in the wild, the body of any of them works like a well-functioning system. If they want to eat, they go and eat because they need it. They eat as much as they need to feel full. Maybe we should follow their example?
They don't count how many calories they eat. We, consuming all this highly processed, carbohydrate-filled food, feel hungry every 2 hours due to constant spikes in blood sugar and insulin and cannot rely on our feeling of hunger. Reduce carbs, don't be afraid of fats, and your life will change."
In general, Jason promotes intuitive eating, which is so beloved by women, but excludes the carbohydrate factor, which misleads “intuition”.
Bodybuilding nutrition for weight gain
You have decided to gain muscle volume, but you don’t know how to choose bodybuilding nutrition for gaining weight. In fact, everything is quite simple, although at first glance it may seem quite the opposite. At first, you will have to tinker with calculating calories, choosing foods and, possibly, sports supplements. However, you will have to do this if you really decide to gain weight.
How simple
To put it very briefly, you need to remember only 3 rules: 1) positive daily energy balance, due to excess carbohydrates; 2) slow carbohydrates in combination with protein 2 hours before training; 3) fast carbohydrates and whey protein after training in the first 20-30 minutes.
Of course, each point of the bodybuilding nutrition rules has its own characteristics and they need to be known and understood in order to correctly create a diet. For example, the calculation of a positive energy balance occurs individually using a special formula that can be found on the website. To do this, you will need to calculate the calorie content of the food you eat per day. In this case, we do not take into account the energy obtained from proteins. The amount of protein consumed is calculated separately, taking into account the fact that per 1 kg of personal weight there must be at least 1.5 g of protein. To begin with, make sure that you eat no more than 30 g of protein at one time, then gradually, as your weight increases, this number will increase.
Peculiarities
Meals should not be large, but frequent. Before training, a combination of, for example, poultry and rice is ideal for consumption. Protein-carbohydrate supplement and banana - after class. You should consume no more than 15% of your total calories from fatty foods. Fat is necessary for the secretion of testosterone, but its excess leads to the growth of body fat and entails a drop in the level of other hormones. Vitamin C destroys many free radicals that lead to muscle breakdown.
Plan
Here is an example of a 3000 calorie plan:
Morning meal:
1 whole egg and 3 whites; 2 pieces of cheese; 3 slices of bread; 250 g orange juice.
Second:
180 g veal or beef; small bun; a plate of vegetable salad with a spoon of vegetable oil; apple.
Third (a couple of hours before training):
230 g chicken breasts; 440 g boiled rice; 2 buns.
Fourth (20-30 minutes after training):
a portion of a sports shake, a banana and 2 glasses of orange juice.
Fifth:
250 g boiled fish; a plate of vegetable salad; 400 g potatoes.
Sixth:
2-3 low-fat yoghurts. Calculating bodybuilding nutrition for yourself to gain weight on your own will seem like a very routine job and few people may like it, especially if there is little time. Sports supplements – gainers, protein and others – make the task much easier.
Entry created: 2012-08-01 by Den in category
- bodybuilding nutrition
- arnru 2013-09-21
I need to gain weight please help!
- Roman 2014-04-30
Are you the author, you pumped -440 grams of rice at a time near the keyboard????????????????????????????)))) you can dump that much in 6-7 times only)
- Den 2014-04-30
Boil the rice and slurry. What we mean here is 440 g of not dry rice, but the final product, it takes on water.
- Diman 2015-09-15
a pack of rice is such a condition!!!! you won’t eat, you won’t grow
