Diet for muscle
The main goal of every athlete is engaged in fitness or bodybuilding is a beautiful relief of muscle and body. A set of muscle mass is an important element in achieving this goal. Indeed, over time it will contribute to the acceleration of metabolic processes in the body that the favorable effect on burning of fat cells and weight reduction. In addition to improving health muscle building greatly improves a person's appearance and, consequently, raises his self-esteem.
The key point of increasing muscle mass is any exercise and weight training. However, without proper nutrition you will not achieve success. And to achieve some visible results you should combine exercise (4 workouts during the week) with well-chosen diet.
The essence of the diet for your muscles is to intake the maximum amount of protein, which will serve as the building block relief of the body. So when drawing up a diet it is important to consider this time to include foods rich in proteins and amino acids. In this case it is necessary to operate at the rate of 2 grams of protein (not products) per 1 kg of body weight. This amount should be consumed daily. At the same time pay attention to what sources of protein should serve as food not only animal, but vegetable origin in certain combinations. Only then can the effectiveness of your diet will be the maximum.
Advice on diet for muscles
Considering the main rule of protein diet for lean muscle body weight, you also need to consider a few important points regarding the diet and the characteristics of its distribution. These tips include:
- Start the day with a large serving of protein. Breakfast of the athlete should include foods with the highest protein content (20-30 g per meal). The greatest benefit in this case will bring eggs and protein shakes taken within an hour after lifting.
- Each subsequent meal should also include foods rich in protein (20 grams per serving). So the menu for lunch and dinner should include meat, poultry, fish and seafood.
- Don't forget about the protein and during additional meals (snacks). It doesn't have to be exclusively protein foods, but a small amount of this element has to be present. For example, use to eat a Cup of yogurt, low-fat yogurt, handful of walnuts or a boiled egg.
- Main meal with a lion's dose of protein plan after weight training.
- Do not neglect protein supplements if you are vegetarian or do not consume food of animal origin for other reasons.
- And, of course, notforget about the combination of the protein products of different origin. That is, as mentioned above, your diet needs to consist not only of the Cape and fish, but include dairy products, eggs and plant foods.
Approximate menu protein diet for muscle mass
Options menu the protein diet can be a great many. Most importantly – follow the advice outlined above and your nutrition will be your main assistant in the acquisition of a beautiful and toned body.
And to simplify your task, offer you a rough menu the protein diet.
- For Breakfast cook oatmeal (1 Cup), also eat a piece of whole wheat bread, two whole eggs and two protein. Finish your Breakfast with half a grapefruit.
- At lunch, prepare brown rice and Turkey meat. Add menu spinach, a few pieces of mozzarella and a tablespoon of honey.
- For dinner you can grill vegetables and a portion of grilled fish.
Finally, we note that such a diet will not only help build muscle but also lose weight, to strengthen their health. However, if the main purpose of — steel muscles, do not forget about additional supplementation and proper distribution of loads.