Finding the perfect energy balance between the food you eat and the exercise you do is one of the basic keys for your training to be effective. If you are in a training period in which you want your muscles to gain volume and power, take note of what the perfect diet should be to increase muscle mass.
If you have set yourself the next goal to achieve more developed muscles, you will need specific strength routines but, in addition, base your diet on menus that provide you with the macro and micro nutrients that you’re body needs and the most difficult thing! In the correct proportion. Think about getting on the Keto wave with the Custom Keto Diet
A diet that promotes muscle growth is the best complement to an intense training that seeks hypertrophy. By working hard and exercising with added weight, the muscle microfibers will increase their thickness, even suffering micro tears that will later be repaired as long as they have a sufficient amount of protein. For this to occur, a diet created to define muscle and burn fat is essential to achieve the goal.
What is a diet that promotes muscle growth based on?
Like training, the diet must always be personalized and designed to make it easier to achieve concrete results. One that seeks to lose weight cannot be the same as another that seeks to increase muscle mass. Our body will always need all the essential nutrients for its proper functioning, but if you want a diet to gain muscle, it must follow some basic guidelines.
1. Take in more calories than you burn
Although most diets are designed to lose weight and, therefore, start from the premise that you must seek the negative energy balance (burn more calories than you eat) in this case, the result of the diet should be the opposite , because you need extra calories to work your muscles without your body resorting, in any case, to its reserves . If this happened, your muscle mass could not only grow but could even enter the catabolic phase causing the destruction of muscle tissue.
Of course, it is not about eating twice as much and everything. To give you an idea, a suitable diet to increase muscle mass supposes an increase in the daily caloric intake of only 10% more calories and always obtaining them from the appropriate foods.
2. Carbohydrates + proteins + fats
The correct distribution of macronutrients is essential for muscle growth and for the success of an ideal diet for a bulking stage. Depending on your characteristics and physical condition, this diet should be divided into: 55 – 60% carbohydrates, 25 – 30% proteins, 20% (healthy) fats. So that you can make your menus, keep in mind that you must include between 1.8 – 2 grams of protein per kilogram of weight per day and between 5 and 6 grams of carbohydrates per kilo / weight / day.
3. Micronutrients Matter Too
Fruits, vegetables, legumes, vegetables remember that in your diet to gain muscle mass , vitamins, minerals and fiber are also essential , essential to achieve an optimal functioning of the body that makes possible the growth of your muscles.
What to include and what to avoid in a diet to gain muscle mass?
Based on the instructions we have given you, you can prepare a multitude of menus to gain muscle in a healthy way. Lean meats and poultry are two basic sources of protein of high biological value that cannot be lacking as the basis of your diet to gain muscle. Also eggs and fish , which will also provide you with essential fatty acids such as omega 3, should be present at your dinners two or three times a week.
For breakfast, whole grains, in the form of flours (bread) or oat or wheat flakes, will provide you with the energy you need for your workouts. Finally, nuts and fresh fruits, rich in water and micronutrients, are the ideal complement to a diet that helps your muscles develop in a healthy way.
As always, it is essential that you consult your questions with your doctor or nutritionist, so that they can indicate the diet that you should follow according to your needs and your training rhythm.
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