How to gain muscle mass with nutrition
Published: 12:45:00, 1 day ago
Weight gain is not an easy task that requires time and considerable effort. Adhering to the main recommendations of specialists, you can gradually achieve your goals.
A diet for muscle gain
Weight gain involves following a diet. Protein is a building material for bone tissue and muscles, so it is necessary to purchase high-quality products and special additives. Carbohydrates with a low glycemic index give the body the necessary energy during exercise, and allows you to build muscle mass, burn fat.
You will have to control not only the amount of protein and carbohydrates, but also the total calorie content of food.
In order for weight gain to occur, it is necessary to consume 15 percent more calories per day than to spend. I.e. if, on average, a young person spends 2500 kcal per day, then the diet should contain 2875 kcal. And this 50% diet should consist of slowly digested carbohydrates (cereals, nuts, fruits, cereals).
It is also a prerequisite to control the protein consumed. Weight gain occurs when the body receives 2 grams of protein for every kilogram of weight daily.
How to gain body weight to an etcomorph
It is more difficult for thin people to build muscle mass. To do this, they have to completely change their diet and diet. The main feature of etcomorphs is that they have a high metabolism and even if they eat fast carbohydrates, they do not gain weight.
In order for weight gain to begin, they will need to: increase the daily calorie intake by another 10 percent; take a meal every two to three hours; increase the daily dose of carbohydrates, however, this should be done after consultation with a specialist. The dangers of excess protein in the diet harms the liver and kidneys, which are under increased stress. Uric acid salts are deposited in the tissues, which leads to the formation of stones, joint diseases. In addition, protein foods contain, as a rule, a lot of fat and cholesterol and little fiber, which is necessary for good digestion. The dangers of excess fat lead to obesity with all the accompanying problems, possible liver and heart diseases, blockage of blood vessels with cholesterol plaques.