Diet and sports nutrition for a mass gain: what is before and after training

Chapter 1: Fundamentals of a mass gain: diet and training in synergies

1. 1. The principles of hypertrophy: overload, damage and adaptation.
   • Mechanical overload: a key incentive for muscle growth. An explanation of the principles of progressive overload, increase in weight, repetitions or approaches over time. The impact of the technique of performing exercises on efficiency and safety.
   • Metabolic damage: the occurrence of microwaves in muscle fibers during training. The role of inflammatory processes in regeneration and growth. The value of sufficient rest and recovery.
   • Metabolic adaptation: changes in the body in response to training stress. Increase in protein synthesis, improvement of hormonal background, optimization of energy processes. The importance of variability in the training process to prevent stagnation.
2. 2. Calory surplus: fuel for growth.
   • Determination of basic metabolism (BMR): BMR calculation methods (Harris-Benedict formula, Myfflin-San Divora formula). Factors affecting BMR (age, gender, height, weight, genetics, level of physical activity).
   • Calculation of the total daily calorie consumption (TDEE): BMR multiplication by the activity coefficient. Examples of activity factors for various levels of physical activity (sedentary lifestyle, easy activity, moderate activity, high activity, very high activity).
   • Creation of calorie surfaces: Recommendations to increase the calorie content of the diet by 10-20% of TDEE. Monitoring of weight changes and calorie adjustment depending on the results.
   • Calorie quality: the value of a balanced diet consisting of proteins, fats and carbohydrates. Limiting the consumption of empty calories (sweet drinks, fast food, processed products).
3. 3. Macronutrients: Construction blocks of muscles.
   • Squirrels: basic building material for muscles. Recommendations for protein consumption (1.6-2.2 grams per kilogram of body weight). Types of proteins (animals and plant). Sources of protein (meat, fish, eggs, dairy products, legumes, nuts, seeds). The value of the amino acid composition of proteins.
   • Carbohydrates: the main source of energy for training and recovery. Recommendations for carbohydrate consumption (3-5 grams per kilogram of body weight). Types of carbohydrates (simple and complex). Sources of carbohydrates (cereals, vegetables, fruits, whole grain products). The role of glycemic index and glycemic load.
   • Fat: necessary for hormonal balance and assimilation of vitamins. Recommendations for fat consumption (0.8-1 grams per kilogram of body weight). Types of fats (saturated, unsaturated). Sources of fats (avocados, nuts, olive oil, fish, seeds). Omega-3 fatty acids and their health benefits.

Chapter 2: Food before training: Energy charge and muscle protection

2. 1. Purpose of food before training.
   • Providing energy for training: replenishment of glycogen reserves in the muscles and liver. Maintaining a stable blood sugar. Prevention of a feeling of hunger and weakness.
   • Portion of muscles from destruction: ensuring the body with amino acids to prevent catabolism. Minimization of cortisol emission (stress hormone).
   • Improving the focus and concentration: providing the brain with the necessary nutrients for optimal work. Maintaining cognitive functions.
3. 2. The time of eating before training.
   • 2-3 hours before training: a full meal containing proteins, carbohydrates and a small amount of fat. Examples of dishes: chicken breast with rice and vegetables, an omelet with vegetables and whole grain bread, cottage cheese with fruits and nuts.
   • 1-2 hours before training: a light snack containing mainly carbohydrates and a little protein. Examples of snacks: a banana with a protein cocktail, oatmeal with fruits and nuts, a toast with peanuts.
   • 30-60 minutes before training: rapidly digestible carbohydrates for immediate energy. Examples: fruit juice, energy gel, sports drink.
4. 3. The choice of products before training.
   • Carbohydrates: complex carbohydrates (oatmeal, brown rice, cinema, battery) for long -term supply of energy. Simple carbohydrates (fruits, honey, sports drinks) to quickly increase blood sugar.
   • Squirrels: easily digestible proteins (protein cocktail, egg whites, low -fat cottage cheese) to protect muscles from destruction. Avoid heavy food containing a large amount of fat.
   • Fat: minimize fat intake before training, as they slow down digestion and can cause discomfort.
   • Hydratation: The importance of maintaining water balance before training. Drink enough water or isotonic drinks.
5. 4. Examples of dishes and snacks before training.
   • Full meal (in 2-3 hours):
     • 150 g of chicken breast, 1 cup of brown rice, 1 cup of broccoli.
     • Omlet of 3 eggs with vegetables (Bulgarian pepper, spinach, tomatoes), 1 slice of whole grain bread.
     • 200 g of cottage cheese, 1 banana, 30 g of nuts.
   • Easy snack (in 1-2 hours):
     • 1 banana, 30 g of protein powder (mix with water or milk).
     • 1 cup of oatmeal, 1/2 cup of berries, 1 tablespoon of nuts.
     • 1 whole -grain toast, 1 tablespoon of peanut paste.
   • Quickly digestible carbohydrates (in 30-60 minutes):
     • 250 ml of fruit juice (apple, orange).
     • 1 energy gel.
     • 500 ml of a sports drink.

Chapter 3: Nutrition after training: Restoration and growth of muscles

6. 1. Power goals after training.
   • Restoration of glycogen reserves: replenishment of energy reserves spent during training. Acceleration of muscle recovery.
   • Protein synthesis stimulation: providing the body with amino acids for the construction of new muscle fibers. Acceleration of muscle growth.
   • Reducing the level of cortisol: prevention of catabolism (muscle destruction). Normalization of the hormonal background.
   • Hydratation: restoration of water balance lost during training. Improving overall well -being.
7. 2. “Anabolic window”: myth or reality?
   • The concept of the “anabolic window”: the assumption that the consumption of nutrients immediately after training is critical for the restoration and growth of muscles.
   • Modern studies: confirm that the time of eating after training is important, but is not as critical as previously thought. More important is the general daily consumption of calories, proteins, carbohydrates and fats.
   • Recommendations: the consumption of nutrients within 2-3 hours after training is optimal for most people. Individual needs can vary depending on the intensity and duration of training.
8. 3. The choice of products after training.
   • Squirrels: rapidly digestible proteins (serum protein, egg whites, low -fat meat) to stimulate protein synthesis.
   • Carbohydrates: fast carbohydrates (fruits, white rice, potatoes) to replenish glycogen reserves.
   • Fat: Limit the consumption of fats immediately after training, as they slow down digestion.
   • Hydration: drink enough water or isotonic drinks to restore the water balance.
9. 4. Examples of dishes and snacks after training.
   • Quick snack (immediately after training):
     • 30 g of serum protein (mix with water or milk).
     • 1 banana.
     • Sports drink.
   • Full meal (within 1-2 hours):
     • 150 g of chicken breast, 1 cup of white rice, 1/2 cup of vegetables.
     • 200 g of low -fat cottage cheese, 1/2 cup of berries, 1 tablespoon of honey.
     • Protein cocktail with fruits and oatmeal.

Chapter 4: Sports nutrition: additives for mass gain

10. 1. Protein: building material for muscles.
    • Types of protein: Whey Protein, casein (Casein Protein), soy protein (soy Protein), egg protein, protein mixtures.
    • The advantages and disadvantages of each type of protein.
    • Recommendations for the use of protein: dosage, time of administration, methods of preparation.
    • Choosing protein: criteria for choosing high -quality protein (protein content, amino acid composition, presence of additives, price).
11. 2. Creatine: Increased strength and endurance.
    • The mechanism of action of creatine: an increase in the reserves of creatine phosphate in the muscles, which allows you to generate more energy during training.
    • Forms of creatine: creatine monohydrate (Creatine monohydrate), creatine hydrochloride (Creatine Hydrochloride), creatine ethyl ether).
    • The advantages and disadvantages of each form of creatine.
    • Recommendations for the use of creatine: dosage, loading phase (optionally), reception time.
    • Side effects of creatine: water retention, disorder of the gastrointestinal tract (rarely).
12. 3. BCAA: muscle protection from destruction.
    • Amino acids with an extensive chain (BCAA): leucin, isolacin, valin.
    • BCAA mechanism: prevention of catabolism (muscle destruction), stimulation of protein synthesis.
    • Recommendations for the use of BCAA: dosage, reception time (before, during or after training).
    • The benefits of BCAA: Reducing muscle pain after training, acceleration of recovery.
13. 4. Geiner: Increase in the calorie content of the diet.
    • Heiner composition: proteins, carbohydrates, fats, vitamins, minerals.
    • The purpose of the gainer: an increase in the calorie content of the diet for people who have difficulties with a weight gain.
    • Recommendations for the use of a gainer: dosage, intake time (between meals, after training).
    • Choosing Geiner: the ratio of proteins and carbohydrates, composition, sugar content.
14. 5. Preventive complexes: improvement of focus and energy.
    • The composition of the pre-training complexes: caffeine, creatine, BCAA, beta-Alanin, arginine, vitamins, minerals.
    • The purpose of the pre -training complexes: increase in energy, improvement of focus, increased endurance.
    • Recommendations for the use of pre-training systems: dosage, reception time (30-60 minutes before training).
    • Side effects of pre -training complexes: insomnia, anxiety, increased heartbeat.

Chapter 5: An individual approach to diet and sports nutrition

15. 1. Accounting for individual characteristics.
    • Type of physique (ectomorph, mesomorph, endomorph): the effect of the type of physique on the need for nutrients.
    • The level of metabolism: fast or slow metabolism and its effect on the calorie content of the diet.
    • Food preferences and allergies: adaptation of the diet to individual preferences and the exclusion of allergens.
    • Health status: taking into account chronic diseases and taking drugs.
16. 2. Keeping a food diary.
    • Record of all eaten and drunk during the day.
    • Counting calories, proteins, fats and carbohydrates.
    • Analysis of the food diary to identify problem areas and adjust the diet.
17. 3. Progress monitoring.
    • Regular weighing and measuring body volumes.
    • Photos “before” and “after”.
    • Assessment of strength and endurance in exercises.
    • Analysis of changes and adjustment of diet and training plan.
18. 4. Consultation with a specialist.
    • Appeal to a nutritionist or sports doctor to receive individual recommendations.
    • Development of an individual nutrition and training plan.
    • Monitoring the state of health and preventing possible complications.

Chapter 6: Examples of diets for gaining mass

19. 1. Classic diet for gaining mass.
    • High protein content (1.6-2.2 g per kg of body weight).
    • Moderate content of carbohydrates (3-5 g per kg of body weight).
    • Moderate fat content (0.8-1 g per kg of body weight).
    • Examples of products: chicken breast, fish, eggs, cottage cheese, oatmeal, rice, vegetables, fruits, nuts, avocados.
    • Approximate menu for the day:
      • Breakfast: oatmeal with fruits and nuts, protein cocktail.
      • Lunch: chicken breast with rice and vegetables.
      • Dinner: fish with potatoes and vegetables.
      • Snacks: cottage cheese, fruits, protein bar.
20. 2. High -carb diet for gaining mass.
    • High carbohydrate content (5-7 g per kg of body weight).
    • Moderate protein content (1.6-2.2 g per kg of body weight).
    • Low fat content (0.5-0.8 g per kg of body weight).
    • Examples of products: rice, potatoes, pasta, bread, fruits, vegetables, honey, jam.
    • Approximate menu for the day:
      • Breakfast: oatmeal with honey and fruits, bread with jam.
      • Lunch: pasta with tomato sauce and chicken.
      • Dinner: rice with vegetables and fish.
      • Snacks: fruits, bread, sports drinks.
21. 3. Cyclic ketogenic diet (CKD) for gaining mass.
    • High fat content (70-80% of daily calorie content).
    • Moderate protein content (20-25% of daily calorie content).
    • Very low carbohydrate content (5-10% of daily calorie content).
    • Carbohydrate load 1-2 days a week.
    • Examples of products: avocados, nuts, olive oil, fatty meat, fish, eggs, vegetables with a low carbohydrate content.
    • Approximate menu for the day (keto-day):
      • Breakfast: scrambled eggs with avocado and bacon.
      • Lunch: salad with olive oil, avocado and chicken.
      • Dinner: steak with vegetables.
      • Snacks: nuts, seeds, cheese.
    • Approximate menu for the day (carbohydrate load):
      • Increase in carbohydrate consumption (rice, potatoes, fruits).
      • Moderate protein consumption.
      • Low fat consumption.

Chapter 7: errors in the diet and sports nutrition when gaining mass

22. 1. Insufficient calorie intake.
    • The inability to gain mass without a calorie surplus.
    • The need for accurate TDEE calculation and surplus creation.
    • Weight monitoring and calorie adjustment depending on the results.
23. 2. Insufficient protein consumption.
    • Protein is the main building material for muscles.
    • The need to consume enough protein (1.6-2.2 g per kg of body weight).
    • The inclusion in the diet of various sources of protein (animals and plant).
24. 3. Insufficient carbohydrate consumption.
    • Carbohydrates are the main source of energy for training and recovery.
    • The need to consume a sufficient amount of carbohydrates (3-5 g per kg of body weight).
    • The choice of complex carbohydrates (cereals, vegetables, fruits) for prolonged energy provision.
25. 4. Insufficient fat consumption.
    • Fats are necessary for hormonal balance and absorption of vitamins.
    • The need to consume enough fats (0.8-1 g per kg of body weight).
    • The choice of beneficial fats (avocados, nuts, olive oil, fish).
26. 5. Abuse of fast food and processed products.
    • Empty calories, lack of nutrients.
    • High sugar content, salt and trans fats.
    • The negative impact on health and progress in the mass set.
27. 6. Insufficient water consumption.
    • Water is necessary for all processes in the body, including muscle growth.
    • The need to drink enough water (at least 2-3 liters per day).
    • Increasing water consumption during and after training.
28. 7. Incorrect choice of sports nutrition.
    • The choice of poor -quality additives.
    • Using sports nutrition unnecessarily.
    • Exceeding the recommended dosage.
    • Lack of consultation with a specialist.

Chapter 8: Frequently asked questions (FAQ)

29. 1. How many calories do you need to consume to gain mass?
    • Answer: You need to calculate the TDEE and create a surplus of 10-20% of TDEE.
30. 2. How much protein should you consume per day?
    • Answer: It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight.
31. 3. Do I need to eat after training?
    • Answer: Yes, the consumption of nutrients within 2-3 hours after training is optimal for the restoration and growth of muscles.
32. 4. What products are better before training?
    • Answer: complex carbohydrates and easily digestible proteins.
33. 5. What products are better to have after training?
    • Answer: quick carbohydrates and rapidly digestible proteins.
34. 6. Do I need to take sports nutrition?
    • Answer: Sports nutrition can be a useful addition to the diet, but is not mandatory.
35. 7. What are the most effective additives for the mass gain?
    • Answer: Protein, creatine, BCAA.
36. 8. How often do you need to train to gain mass?
    • Answer: It is recommended to train 3-4 times a week, paying attention to strength training.
37. 9. How long does it take to gain mass?
    • Answer: The time of gaining mass depends on the individual characteristics, diet, training and genetics.
38. 10. What to do if I can’t gain mass?
    • Answer: Check your diet, make sure that you consume enough calories and protein, and consult a specialist.

Chapter 9: Recipes of dishes for gaining mass

39. 1. Protein pancakes.
    • Ingredients: oatmeal, eggs, protein powder, milk, banana.
    • Preparation: mix all ingredients in a blender, bake in a pan.
40. 2. Chicken breast with films and vegetables.
    • Ingredients: chicken breast, film, broccoli, carrots, bell pepper.
    • Preparation: fry chicken breast, boil a movie, bake vegetables.
41. 3. Curd dessert with berries and nuts.
    • Ingredients: cottage cheese, berries, nuts, honey.
    • Preparation: mix all ingredients.
42. 4. Protein cocktail with oatmeal and fruits.
    • Ingredients: protein powder, oatmeal, fruits, milk.
    • Preparation: mix all ingredients in a blender.
43. 5. Fish baked with vegetables.
    • Ingredients: fish (salmon, cod), vegetables (potatoes, carrots, onions), olive oil, spices.
    • Preparation: bake fish with vegetables in the oven.

Chapter 10: Useful resources and literature

44. 1. Sites about sports nutrition and diet.
    • Examples: Examine.com, Precision Nutrition, BodyBuilding.com.
45. 2. Books about sports nutrition and diet.
    • Примеры: “The Complete Guide to Sports Nutrition” by Anita Bean, “Nutrient Timing” by John Ivy and Robert Portman.
46. 3. Scientific research on sports nutrition and diet.
    • Search in Pubmed, Google Scholar.
47. 4. Certified nutritionists and sports doctors.
    • Search for specialists in your region.
48. 5. Forums and communities about sports and diet.
    • Exchange of experience and obtaining tips from other people.