Exercises for mass cause the muscles exposed to high effort to undergo gradual growth (you can find out how to compose a mass training here). However, in order for muscle tissue to develop smoothly and quickly, a mass gaining diet is necessary to ensure an adequate amount of building and energetic material. While the reduction diet was associated with the construction of a negative calorie balance, in the mass gain diet this balance must be positive.
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Effective diet for mass – the basic principles
It can be said that a diet for weight gain is also a diet for getting fat, but, of course, it is not about getting fat, but about gaining muscle. Therefore, the sources of energy surplus in our diet should be protein (mainly lean meat, rice, lean dairy, fish, legumes, grains), not fatty meat or various processed foods, including fast foods and sweets. Well-absorbable proteins are the nutrients and building blocks for our muscles and they play a key role in the process of building mass and they should play first fiddle in the diet.
In addition to protein, a diet for muscle mass should also include adequate amounts of complex and simple carbohydrates, healthy fats rich in omega acids 3, 6, 9, vitamins and minerals and plenty of water.
A well-balanced diet rich in all important nutrients will ensure proper muscle function, make your body recover better after exercise, give you energy and have a positive effect on your training capacity.
- Breakfast: oatmeal (approx. 8 spoonfuls of oatmeal, 300 ml milk, a spoonful of honey), 100 g cottage cheese, banana
- 2 breakfast: 3 slices of wholemeal bread, tin of tuna in own sauce, salad with cherry tomatoes, cucumber, green olives and sunflower seeds, lemon juice and oil
- Dinner: 100 g rice, 200 g grilled chicken breast, salad
- Tea time: 3 eggs omelette with feta cheese and spinach, fruit
- Dinner: 3 slices of wholemeal bread, approx. 150 g paste of cottage cheese and sprats in tomato sauce, salad
Diet on mass muscle mass diet a supplements
There are many dietary supplements on the market that are supposed to make your muscle mass grow stronger and more efficiently. However, not all of them are effective, nor are they all safe for your health. If you would like to read more about this topic and find out which are the best, take a look at my ranking of supplements for muscle mass.