Diet for muscle mass – basic nutrition principles
If we take a closer look at the current trends, we will surely notice that there is a widespread fashion for losing weight and there is really nothing strange about it. There is no denying that overweight and even morbid obesity affect a growing part of our society, but there are also situations when a slim, even skinny man has to gain weight, gaining the proverbial body. At first sight it may seem a bit strange, but people who want to improve their musculature in such a way must have something to build muscle tissue from. So it becomes necessary to have the right kind of nutrition, commonly known as a diet for mass, valuable meals that accelerate muscle building and support the effects of intensive training.
- 1 Mass diet – what it really is
- 2 Diet for mass – basic rules that you must follow
- 3 Dieting for mass – proper body supplementation
Mass diet – what it really is
This type of diet has a specific task of providing the body with large amounts of meals with increased caloricity, but coming from the most valuable sources. It is known that a large number of calories can provide even sweets or popular fast foods, but muscle mass will not be built from them, and such a diet can only end up in accumulation of large amounts of body fat, not to mention possible diseases. Of course even the best diet will be ineffective if we don’t combine it with intensive training under the supervision of a professional trainer. It is so important that an inappropriate exercise plan e.g. too heavy one may result in excessive calorie burning and consequently significant decrease rather than increase of mass.
Diet for mass – basic rules that you must follow
Proper, balanced and full of nutrients diet is recommended not only for strength sports enthusiasts, but especially they should follow all its strict rules. This will reflect positively not only on the rapid growth of muscle mass, but also on the general state of health, and what you eat also gives you energy for intensive training. The rules to follow are relatively simple, and in the pursuit of a better, more impressive musculature we must remember first of all about:
eating 5 meals regularly a day
And keeping an interval of 3 hours between them. You simply have to eat, because without a caloric surplus you will not build mass, and the basis is to know your daily caloric needs, which then increase by 10 percent. Of course you should not overdo it, because it may end up not with a nicely outlined six-pack on your belly, but a growing fat tire.
The right choice of food products
Provide the mentioned nutrients, the most important of which are:
- protein, but only completeprotein, by far the most important component of muscle tissue, without which we can forget about gaining mass. Most of it is contained in lean meat, poultry or beef, milk and dairy products, cheese and yogurt and eggs, and the recommended dose to consume in one meal is 30 – 50 g;
- fat, but only the healthy, highest quality, vegetable origin, virgin oil, unrefined oil such as coconut oil, some species of fatty marine fish. Refined oils, in turn, are inadvisable and we should avoid them;
- carbohydrates, providing vitamins and minerals as well as energy necessary for exercise, coming not from sweets, but from pasta, wholemeal bread, oatmeal, rice, buckwheat, legumes. These products also contain large amounts of easily digestible dietary fibre, which is essential for proper digestion and has an extremely beneficial effect on the hormonal balance of the body;
- vegetables and fruits, full of vitamins, which have a beneficial effect on all processes of digestion and metabolism. They should be eaten several times a day, they are perfect as a healthy snack, replacing fattening chips.
Eating all daily meals
Also recommended by nutritionists, and the two most important are breakfast and dinner. Breakfast gives you a solid dose of energy for the day, and dinner replenishes the calories lost during the day.
Putting aside alcohol
Especially high-calorie beer, which provides empty calories immediately accumulating in the form of fat deposits and at the same time causing weakness of the body. It is also worth reducing other stimulants, coffee or tea, replacing them with puree or yerba mate.
Drinking large amounts of water
At least 2 litres a day. It is the main component of muscles, which contain as much as 75 percent of it. Remember also that on days when you exercise and sweat a lot, you need to drink 1 litre more to avoid the risk of dehydration. Of course we are talking about pure, non-carbonated water, possibly with added vitamins and minerals, and all sweetened fizzy drinks are definitely not recommended.
Iron consistency in action
Because even the best diet will prove to be ineffective if we do not follow it practically 100 percent. This is the only way to achieve the desired goal, and another thing you should also remember is regular rest. Your muscles need time to regenerate after a long physical activity, which can be provided only by an adequate amount of sleep per night.
Dieting for mass – proper body supplementation
The mass gaining diet is certainly the most important, however unfortunately with our self-denial it happens differently and that is why it is good to support it with diet supplements such as Mass Extreme in order to intensify the obtained effects. This is a modern formula designed to help you build muscle mass, which is helped by its carefully selected composition consisting only of substances with the highest levels of effectiveness, such as Maca root extract, fenugreek extract, phosphatidic, 4-amino butanoic and d-aspartate acids.
Mass Extreme enjoys undeservedly good reviews, and the first positive effects of its use will be noticed after a month. According to the manufacturer, you can expect your muscle tissue to grow by over 90 percent more, while the level of energy required to perform intensive workout plans increases significantly. Not only do you gain mass in a short time, but you can also boast an impressive physique that will make your colleagues jealous and the opposite sex proud. Another important fact is that Mass Extreme is completely safe to use and does not cause any unpleasant side effects. For more information visit the manufacturer’s website, where you can also place an order for any number of packs of the supplement, available at an attractive promotional price.