Discover the perfect protein formula for muscle gain needs calculator for building muscle mass. Get the right protein facts how much you need, the best protein foods and build muscle faster.
Proper protein distribution over time is an important part of your health and fitness regime, especially important are the proteins for the growth of the athlete’s muscles. Having finished the training, it’s too early to relax, because only the protein cocktails that are used in time to build muscle will bring the desired muscles. If you do not consume enough protein at the right time during the day, then you may experience less performance gains than expected. In addition, you risk attaining overtraining, because you can not provide the body with fuel for the formation, recovery and replenishment of muscles after exercise.
Proteins are necessary for growth and recovery of muscles. Although fats and carbohydrates are also needed, it is the protein that builds muscle tissue. Nevertheless, this element is not stored effectively in the human body, so if it is not used, it is relatively quickly eliminated from the body. This is why regular protein intake is required.
How Much Protein Needs for Muscle Growth
The necessary amount of protein is often discussed in forums on bodybuilding and athletics. Some people calculate the daily need for protein based on muscle mass of the body, others based on the total body weight protein formula for muscle gain. Some simply use it in large numbers, holding the view that if your body does not use protein, it will infer it anyway.
The question of whether a too large amount of protein is harmful is also often discussed. Some believe that this leads to problems with the kidneys, while many bodybuilding trainers insist that they have never seen or heard of such problems. And dieticians generally believe that bodybuilders and athletes consume much more protein formula for muscle gain than they really need, and expose themselves to a greater risk of cardiovascular disease in the future.
Sports diet: calculating the calories
The creation of a diet for muscle mass begins with the determination of the optimal caloric intake of all consumed foods. We already wrote that the growth of muscles requires exceeding the daily calorie rate by about 15-20% – a man aged 25-30 years, growing about 180 cm and weighing 70-73 kg daily, no less than 2700-3000 calories are needed.
Separately, we note that the sources of carbohydrates and fats in the diet for muscle mass should be as “right” as possible – otherwise, the excess caloric content of the diet will easily lead to a set of predominantly fat mass, and not musculature. In fact, to grow muscle, you need to eat not just fast food, but as much as possible natural products.
What is needed for muscle growth? BMI!
In the “Fundamentals of Nutrition in Numbers,” we explained in detail that when fetal muscle mass is collected, fats should provide about 30-35% of all incoming calories (mainly in the form of vegetable oils) protein formula for muscle gain, carbohydrates with a low glycemic index of about 50-60% , different proteins – 20-25% of the total caloric content of the diet.
At the same time, attention to specific figures is quite important. Often even a professional can not “by eye” determine the composition of his daily diet – not to mention the newcomer. Remember that the implementation of recommendations in a simplified form (“for mass gain you need to eat as much carbohydrates and proteins”) reverse hyperextension will uniquely lead to a set of fat, rather than muscles.
Daily protein norm for muscle growth
The view that protein should be the main diet for a set of muscle mass is only partially true. In fact, increased caloric intake and a sufficient number of correct carbohydrates is much more important. Recent scientific studies indicate the need to consume about 1.5-2.5 g of protein per kilogram of body weight for guaranteed weight gain.
In other words, a man weighing 70-75 kg and with a 8-10% fat percentage in the body for muscle growth needs 150-190 grams of protein per day. It is necessary to understand that exceeding this figure will not bring any additional efficiency – however, in terms of money, calories of meat products always cost much more than calories of oils, various cereals or even fruits.
Importance of eating time
Immediately after Swiss Ball Exercises in the gym, the body particularly needs an increased amount of carbohydrates to replenish the energy spent during strength training. The intake of a portion of whey protein, although useful for muscle growth, will not yield the same efficiency as the reception of a cocktail of fast-digestible carbohydrates and protein formula for muscle gain (i.e., gainer) with creatine.
In the evening (especially 3-4 hours before bedtime), it is recommended to reduce the amount of products with simple carbohydrates for a set of “dry” mass. This will help to minimize the set of unwanted fat mass, because during sleep, for the restoration and growth of muscles, the body needs more proteins and correct fats (olive oil), and not carbohydrates.
The number of meals in the diet for weight gain in men can vary. On average, try to eat a little, but often: 4-7 times a day with breaks of 2.5-3 hours. At least three meals should contain a significant portion of proteins. Such a diet promotes the production of growth hormones (very important for muscles) and reduces the level of the stress hormone cortisol.
The main meals will look like this.
- Breakfast is vital for energy for the coming day. It should consist mainly of carbohydrates (cereals) and proteins (eggs, cheese, cottage cheese, yogurt).
- The main components of a lunch diet are complex carbohydrates (for example, whole wheat pasta) and proteins (meat, fish). If desired, add a vegetable dish seasoned with oil (the most useful properties of cold-pressed and extra virgin oils).
- Make the correct dinner from proteins and vegetables, it is better to postpone carbohydrates until the next morning. Eat the last time no later than 1-2 hours before bedtime. This should be an easily digestible protein that does not lie like a stone in the stomach – kefir or cottage cheese.
You can have a snack between the main meals with fresh or dried fruits, dairy products. The best sources of healthy fats in the training menu are nuts or avocados. Also, sports nutrition is excellent for snacking while gaining muscle mass.
Products for muscle growth
Nutrition for muscle mass collection can be extremely simple and consist of conventional food available to even poor students or residents of small towns with a limited choice of “exotic” products. In fact, such food should be based on three simple rules:
- In the morning – more correct carbohydrates. To ensure efficiency (both during the day and during strength training) for breakfast, you must consume a significant amount of carbohydrates – but not just bread with jam or corn flakes (that is, fast carbohydrates), but rather ordinary oatmeal with the addition of a mild amount of honey or pieces of fruit.
- Lunch is the main meal. The greatest amount of carbohydrates, proteins and fats you should eat at lunch – and not at dinner, as many are accustomed to. This minimizes the process of deposition of excess calories (and without excess calories the muscles simply will not grow) into fat stores.
- In the afternoon – a useful snack. About four o’clock in the afternoon, refresh yourself with a portion of nuts and dried fruits. If your goal – as fast as possible to set the mass, fry an omelet from three eggs.
- Dinner – light protein products. The basis of the dinner should be low-fat meat (or fish) with as many seasonal vegetables stewed in vegetable oil (preferably olive). The source of carbohydrates should be buckwheat – the basis of athlete nutrition.