We continue the topic, the course of Bodybuilding for beginners. This article will get answers to frequently asked questions from beginners about nutrition for Weight Gain of muscle mass. So let’s go.
How much do you need to eat on a weight gain?
A lot. At least 1.5 grams of protein per 1 kilogram of weight. And enough fat and carbohydrates.
To find out more:
How much protein do you need for muscle growth?
How many carbohydrates and fats per 1kg of weight?
There are no specific figures for carbohydrates and fat. Metabolism and energy consumption are all different. And the diet is selected quite simply.
there are three basic meals:
- breakfast
- lunch
- dinner.
They are made up of proteins, fats, and carbohydrates.
A carbohydrate product is some porridge, pasta, or potatoes. and protein product:
- meat
- eggs
- fish and
- seafood.
And in the intervals between breakfast and lunch, and lunch and dinner. You can add bananas as a source of carbohydrates or the same protein to compensate for the protein.
Based on this diet, we will make adjustments. If the weight does not grow, then gradually increase the portions of cereals and bananas. And if it grows too fast and the fat layer appears. Then we reduce it accordingly, starting with simple carbohydrates: the same bananas or some sweet foods. That is, actually acting by the selection method.
The metabolism is unstable. Today, three servings of porridge may be enough for you, and in a couple of months, it will not be enough and 4. if, for proteins and carbohydrates, everything is more or less clear, then for fats, the data are the most contradictory. In general, eat whole eggs or cheese. But without fanaticism. Usually, 4/5 whole eggs a day and a piece of cheese or butter are enough. And try to consume unsaturated fats from vegetable oils and nuts. Again, without fanaticism. Salad with butter, eat a handful of nuts. And periodically, do not forget to eat fish rich in omega-3. Or fish oil in the form of supplements.
How fast should the weight grow?
It’s different for everyone. At first, you can add 1 kg per week. But the longer you train, the more your progress slows down. Just look at your appearance along with your weight to not grow much fat along with the muscles. A small fat layer on the set is acceptable. But within a small reasonable range.
Is it necessary to eat so often to gain weight?
Yes, it is desirable. The fact is that the smaller portions of food the body receives at one time, the better the food is absorbed and the less the load on the gastrointestinal tract. In addition, it allows you to eat more food while gaining weight.
What sports supplements are best for muscle growth?
The first supplement is creatine. one of the most scientifically proven effective.
Learn more:
Creatine: What is it and how it works
you can also take whey protein to compensate for the protein
And what if you get all the protein from natural products?
A large volume of natural protein products and the product as a whole? Significantly loads the gastrointestinal tract and slows down the absorption of all nutrients. In addition to the fact that whey protein has a maximum absorption coefficient also practically does not load the gastrointestinal tract, which gives a very big plus. Therefore, at least 20-30% of the protein is better compensated from whey protein. In addition, it allows you to eat less natural protein products. On a set of mass or drying, you have to eat quite a lot if you get all the protein from them, of course.
Is it better to drink a gainer than protein for weight gain?
Carbohydrates mainly represent the gainer. This is a completely different product and is used when the total caloric content of the diet, or its carbohydrate component, is not enough. The fact is that carbohydrates are easily compensated from ordinary products such as bananas or even some bakery products. Therefore, the gainer is not a priority supplement, although it is convenient.
Recommendation of several basic products for weight gain
These are:
- eggs
- pasta
- bananas
- whey protein cottage
- cheese
- chicken
Is it possible to gain muscle weight without fat?
First of all, it will depend on genetics. Some people find it easy, others find it very hard. in the second place, from the control of carbohydrates in the diet. Try to keep the number of carbohydrates that will allow you to gain weight and not gain fat. The key is just in this balance.