The main tasks of visiting sports clubs are muscle building and body shaping. After the first weeks and even months of training, beginner athletes will be disappointed - the process does not happen as quickly as we would like, and the muscles do not gain the desired volumes.
The reason is simple - muscle mass building requires a complex, integrated approach, and not just the regular implementation of special exercises.
The most important part of this complex is an individually tailored diet for gaining muscle mass. It is about this type of food that will be discussed in our article.
Calorie calculation
Any muscle-building diet is based on the principle of “getting more than spending”. It is about the calorie content of the diet.
The daily rate of kilocalories needed by a person is calculated by the formula: weight (kg) × 30 = kcal
The result obtained with this calculation method is approximate. For a more accurate calculation, use the calculation using the Harris-Benedict formula. The calculations are carried out in several stages.
To begin with, calculate the metabolic rate (hereinafter abbreviated as UM):
- Men: UM = 88.362 + (13.397 x weight / kg) + (4.799 x height / cm) - (5.677 x full years);
- Women: UM = 447.593 + (9.247 x weight / kg) + (3.098 x height / cm) - (4.330 x hollow years).
The next step is to determine the coefficient according to the level of physical activity and calculate the daily calorie intake:
| Number of workouts per week | Coefficient for calculating kilocalories per day |
| Absent | UMx 1.20 |
| 1–3 | UM x 1.37 |
| 3–5 | UMx 1.55 |
| 6–7 | UM x 1.72 |
| 2 | UM x 1.90 |
If you do not go beyond the obtained result, the body mass index will remain approximately at the same level. But we are interested in the right diet for gaining muscle mass. This means that additional building material and energy are needed. We add 500-1000 Kcal to the total calorie content of the daily diet, depending on the physique.
Daily rate and ratio in the diet of proteins, fats, carbohydrates
A muscle building diet should stimulate metabolic processes in the first place and muscle growth only as a supplement. To compose a menu, determine the proportions of BJU (proteins, fats, carbohydrates), select products and divide them into several steps.
Advice! There are many handy PC and smartphone apps that help athletes measure exercise levels, calorie intake, and more.
BJU indicators for those wishing to increase muscle:
| Men (%) | Women (%) | |
| Protein | 35 | 30 |
| Fats | 10 | 25 |
| Carbohydrates | 55 | 45 |
We figured out the percentages, then we delve into the energy value of the main food components:
| Food component | kcal / g |
| Protein | 4 |
| Fats | 9 |
| Carbohydrates | 4 |
An example of calculating protein in a diet required for building muscle mass for a girl (60 kg, 170 cm, 27 years old) who visits the gym 3 times a week.
According to Harris-Benedict, we determine the daily amount of Kcal + 500 (for muscle growth).
447.593 + (9.247 x 60) + (3.098 x 170) - (4.330 x 27) × 1.375 (coefficient for the indicated level of physical activity) = 1941.72 + 500 Kcal, total - 2440 kcal / day.
30% protein from 2,440 Kcal is 732 Kcal / 4 kcal = 120 g of protein per day (2 g / kg).
We do the same with carbohydrates and fats. Based on the figures obtained, it is not difficult to compose a trial diet from the selected products.
Basic principles of dietary nutrition
There are a number of rules and guidelines to ensure that an athletic muscle-building diet is as effective as possible.
Fractional nutrition by mode
Fractional nutrition (up to 6 times a day in small portions) has a positive effect on the functioning of the digestive system. At the same time, all the nutrients necessary for the muscles enter the bloodstream throughout the day. The diet consists of basic meals (breakfast, lunch and dinner), followed by a snack after 2-3 hours.
High-calorie food
Approximately 60-70% of the diet should be in high-calorie foods, and fruits and vegetables rich in fiber should not exceed 30%. Fiber is not digested, it only stimulates intestinal contraction, if it is in excess, some of the high-calorie food will not have time to be absorbed.
The role of carbohydrates and fats
The so-called fast carbohydrates are quickly absorbed from the digestive tract into the bloodstream, dramatically raising blood sugar levels. Under the influence of insulin, glucose is distributed throughout the cells of the body, providing them with energy. And the residue that is not useful is converted into fat and accumulates.
Together with excess sugar, unused fats are also deposited in the depot. Fast carbohydrates are shown only after training, when the body is ready to actively utilize glucose. For the rest of the time, stick to slow carbohydrates and keep fat to a minimum.
Drinking regime
During the diet, do not limit yourself in the amount of fluid you drink, the average rate is 3 liters.
Correct alternation of physical activity and rest
Muscles do not grow during work, but during rest. A smart recovery regimen combined with proper nutrition will bring you step by step closer to your goal.
Nutrition before and after workouts
Hunger is the enemy of sport. During training on an empty stomach, the body does not have enough energy, it is forced to actively deplete valuable protein reserves. This is bad for the muscles. Therefore, it is recommended to eat something carbohydrate one hour before class. If the food is protein (which some diets require), you need to eat 1.5-2 hours before training, so that the stomach has time to empty.
After training (already after 15 minutes) give the body energy, vitamins and proteins for "building". The best option is a protein-carbohydrate cocktail.
Important! Any power supply technique requires power loads. Otherwise, fat will appear instead of muscle. If after 1-2 weeks the effect is not noticeable, the diet needs to be adjusted.
Differences between diet for men and women
The muscle gain diet for girls is slightly different from the diet for the same purpose for men. And although the difference is almost insignificant, it must be taken into account.
Features of the female diet
The main differences are the number of kilocalories a woman needs per day, and the BJU norms. In addition, for girls to noticeable muscle growth, it is sometimes enough to drink a protein shake after training.
If men benefit from a greater amount of carbohydrates, then for the weaker sex, an excess of even 10% will be superfluous due to the more developed ability of the female body to deposit fats. And here the ladies will have to try to gain weight precisely due to the increase in muscle mass, and not fat.
The proportion of "muscle-mass-adipose tissue" during mass gain should be something like this: 70:30, respectively.
That is, if you want to gain 10 kg of mass, your net weight gain due to muscles should be at least 7 kg (70%), and due to fat - no more than 3 kg (30%). Of course, these numbers are approximate, and ideally difficult to achieve. However, it is the duty of every athlete to strive for them.
As you can see, the difference in the BJU norms for women and for men is noticeable. The main difference is in the carbohydrate and fat components. If for men the consumption of more carbohydrates will only benefit, then for girls these 10% will already be superfluous due to the better ability to accumulate fat in equal natural conditions (meaning the same body type).
As for fats, then there are some peculiarities. For girls, crossing the 10% threshold means putting themselves at risk for hormonal imbalances and amenorrhea due to a low-fat diet. That is why 25% of the total caloric content of the diet is devoted to fats. What's more, healthy fats = a critical component of a muscle-building diet for women.
The nuances of the diet for men
The diet for gaining muscle mass for men also has its own nuances. If for a woman carbohydrates and fats are important, the content of which affects the state of the body, then for men, it is crucial to consume a sufficient amount of protein foods and carbohydrates. At the same time, fats can be reduced to a minimum with a clear conscience.
If a man trains hard, but the result of the exercise is insignificant, he should increase the amount of protein and carbohydrate intake and continue to closely monitor the result so as not to overdo it.
Gain weight gradually, the optimal gain is 600-800 g per week.
For a better understanding of the difference between men's and women's diets, take a look at the diagrams below. They clearly show how important each of the food components is for a person and to what extent is allowed in the diet.
Varieties of diets for mass gain
Depending on the constituent products and their ratio, diets for muscle growth are divided into three types: protein, carbohydrate and protein-carbohydrate. In addition, special diets are introduced: vegetarian and energy.
Let's consider each option in detail.
Strict protein diet
A protein diet for muscle mass is not only good for muscle growth, but also for burning fat. It is the easiest way to lose weight with it. Protein nutrition is used by bodybuilders to "dry" before a competition. In this case, fats are completely eliminated or minimized, as are carbohydrates. The body will take energy from fat reserves. If you need to focus on building muscle, a strict protein diet is not the best option.
Protein-carbohydrate diet
A protein-carbohydrate diet for gaining muscle mass provides the most optimal diet. The body intensively consumes both consumed carbohydrates and fat reserves, in addition it receives energy and building material for muscle fibers. Protein-carbohydrate diets are the most gentle, do not require sharp restrictions and have no contraindications.
Carbohydrate Alternating Diet
The carbohydrate diet for gaining muscle mass is becoming increasingly popular among athletes due to its high efficiency.
The diet consists of four-day cycles:
- The first and second days are low-carb. Protein consumption 3-4 g / kg, and carbohydrates - 1-1.5 g / kg;
- The third day is high-carb. carbohydrates 56 g per kilogram Protein needs 1-1.5 g / kg, and carbohydrates - 5-6 g / kg;
- The fourth day is moderate. Protein in the diet should be 2-2.5 g / kg, carbohydrates - 2-3 g / kg.
In the first two days, the body depletes glycogen stores and begins to use the fat layer. A normal amount of protein does not allow muscles to lose volume and, on the contrary, contributes to their increase. By the end of the second day, the stress from carbohydrate starvation is replaced by a saving regime: the level of metabolism slows down, fats are consumed more slowly. Therefore, on the third day, the level of carbohydrates is raised. The body, deceived by the "carbohydrate hit", continues to consume subcutaneous fat and accumulate glycogen. The fourth day is required for glycogen stores to be fully restored by the beginning of a new cycle.
Vegetarian diet
Vegetarianism and sports, in particular, gaining muscle mass, things are quite compatible, and a properly composed diet will allow even avid vegans to compete with meat eaters. The basic principles of a vegetarian diet for gaining muscle mass are based on increasing the amount of foods rich in proteins (nuts, seeds, grains, legumes), as well as supplementing the diet with brewer's yeast and vitamin and mineral supplements.
It is important that meals are varied and frequent. While building muscle, eat up to 8 times a day (3-4 full meals and 3-4 snacks).
To whom such diets are contraindicated
Carbohydrate-protein diets have no specific contraindications. They have no time limits, they do not require a special "entry" or "exit". They are not recommended only for people who have problems with the heart, digestive tract or high cholesterol levels.
Remember that high protein diets and physical activity must be inseparable, otherwise the liver and kidneys will suffer.
Recommended Bulking Products
When composing a diet, keep in mind that foods are not exclusively protein or carbohydrate. The list below only shows which components the product contains more.
Protein foods
Most of the protein is found in these foods:
- meat, poultry;
- fish, seafood;
- fruits and vegetables;
- nuts and seeds;
- eggs;
- dairy products (low fat).
Carbohydrate-rich foods
Carbohydrates in foods, as already mentioned, are slow and fast. The former are recommended for daily consumption, the latter are suitable for replenishing energy reserves after exercise.
Low glycemic index foods include:
- cereals, with the exception of semolina;
- legumes;
- pasta (durum wheat);
- coarse bread;
- low-sugar fruits (kiwi, peaches, grapefruit, pears, apples, oranges);
- vegetables;
- mushrooms.
- premium flour products (rolls, pizza);
- sugar and honey;
- confectionery;
- sweet fruits.
Fats in the diet
When compiling a diet of protein and carbohydrate products, the required amount of fat accumulates by itself. If you still need to add them, vegetable oil is fine for this purpose. Additionally, during the diet, it is recommended to take omega-3 fatty acids.
Combining diet with sports nutrition
Athletes can use any of the described diets either alone or in combination with anabolic steroids or sports nutrition.
A few tips:
- You can and should use vitamin and mineral complexes. Reduced amounts of fruits and herbs increase the risk of vitamin deficiency.
- Creatine is taken immediately after training with a sweet juice. It can also be mixed with protein or gainers.
- Protein shakes are taken: before bedtime, immediately after waking up, after training, or in between meals.
- Anabolic steroids do not affect the composition of the diet, but when combined with it, they have a greater effect.
Diet menu
A good diet doesn't have to be a complete limitation, much less a muscle-building diet. We bring to your attention an example of a diet for gaining muscle mass.
Rmode / day of the week | 9.00 - breakfast | 11.30 - snack | 14.00 - lunch | 16.00 - snack | 17.00 - training | 18.15 - snack | 19.00 - dinner | 21.00 - snack |
| Monday | Oatmeal with milk + banana | Rice + vegetables | Buckwheat + meat + vegetables + hard cheese | Eggs + vegetables | Chocolate | Rice + eggs + vegetables | Curd + fruit | |
| Tuesday | Omelet + vegetable salad + cheese sandwich | Muesli + Yogurt or kefir | Potatoes + mushrooms + meat + vegetables | Beef stew with beans | Fruit | Rice + fish + vegetables | Oatmeal + milk + toast | |
| Wednesday | Pasta + meat + vegetables | Handful of nuts | Millet porridge + eggs + greens | Seafood + vegetables | Milk shake | Barley porridge + meat + fruit | Curd + fruit | |
| Thursday | Barley porridge + meat + fruit | Sandwich with cheese | Rice + meat + vegetables | Omelet + vegetable salad + fish | Handful of dried fruits | Potatoes + mushrooms + fish + vegetables | Whey protein with milk | |
| Friday | Buckwheat porridge + vegetables + milk | eggs + fruit | Pasta + meat + vegetables | Dried apricots + nuts | Energy bar | Buckwheat porridge + meat + vegetables | Yogurt or kefir | |
| Saturday | Oatmeal + cheese + banana | Muesli + Fruit | Baked potatoes + fish + vegetable salad | Muesli + Dried Fruit + Cheese Sandwich | Whey Protein with Milk | Pasta + meat + vegetables | Curd + fruit | |
| Sunday | Rice + fish + vegetables | Handful of dried fruits | Rice + meat + vegetables + cheese sandwich | Seafood + vegetables | Handful of nuts | Barley porridge + meat + fruit | Muesli + dried fruits |
This is not a guide to action, but just a guideline. Use the table as a basis for changing foods and dishes as you wish.
Please note that portions are calculated individually according to the weight of the athlete.
