Natural sports nutrition for a set of mass: Alternatives

Natural sports nutrition for a set of mass: Alternatives

Section 1: Fundamentals of a mass gain and the role of nutrition

A set of muscle mass, or hypertrophy, is a complex physiological process that requires a coordinated approach, including training with burdens, adequate calorie intake and, most importantly, the optimal intake of nutrients. Incorrect nutrition can negate all the efforts attached in the gym. The process of hypertrophy is based on damage to muscle fibers during training and subsequent restoration and adaptation, as a result of which muscle fibers become thicker and stronger. This recovery process requires energy and building materials that the body receives from food.

1.1. Calory surplus: fuel for growth

The main principle of the mass of the mass is the creation of a calorie surplus, that is, the consumption of a larger number of calories than the body consumes. This provides the body with a sufficient amount of energy not only to maintain normal physiological functions, but also for the construction of new muscle tissue. The recommended surplus is usually 250-500 calories per day. The surplus can lead to excessive accumulation of fat, and insufficient to slow down muscle growth. The optimal surplus varies depending on the individual characteristics, level of activity and metabolism. It is important to track progress and adjust the calorie content of the diet as necessary.

1.2. Protein: Building material of muscles

Protein is a cornerstone of building and restoration of muscle tissue. The amino acids that make up the protein are used to restore damaged muscle fibers and the synthesis of new proteins that make up muscle tissue. Recommended protein consumption for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight per day. The distribution of protein is evenly during the day, in each meal, more effective for stimulating the synthesis of muscle protein than the consumption of a large amount of protein at a time. Sources of protein should be diverse and include both animals and plant products.

1.3. Carbohydrates: Energy for training and recovery

Carbohydrates are the main source of energy for the body, especially during intense training. They provide muscles with glycogen, which is used as fuel during exercises. After training, carbohydrates are necessary to restore glycogen reserves and stimulate the release of insulin, hormone, which contributes to the transport of amino acids into muscle cells. Recommended carbohydrate consumption varies depending on the level of activity and individual needs, but usually 4-5 grams per kilogram of body weight per day. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits, which provide a more stable level of energy and contain fiber.

1.4. Fat: Hormonal Balance and General Health

Fat play an important role in hormonal balance, especially in the production of testosterone, a hormone necessary for muscle growth. They are also a source of energy and help to absorb fat -soluble vitamins. Recommended fat consumption is 20-30% of the total calorie content of the diet. Preference should be given to unsaturated fats such as olive oil, avocados, nuts and seeds that are useful for the cardiovascular system. Saturated fats should be consumed in moderate quantities, and trans fats should be avoided.

1.5. Vitamins and minerals: growth catalysts

Vitamins and minerals play an important role in many metabolic processes necessary for muscle growth, including protein synthesis, tissue restoration and energy metabolism. The lack of certain vitamins and minerals can adversely affect progress. A variety of diet, rich in fruits, vegetables and whole grains, usually provides a sufficient amount of vitamins and minerals. However, in some cases, additional intake of vitamin complexes or individual minerals, such as zinc, magnesium and vitamin D. may be required.

1.6. Water: vital component

Water is necessary for all physiological processes, including protein synthesis, transportation of nutrients and waste removal. Dehydration can lead to a decrease in strength, endurance and slowdown. It is recommended to drink at least 2-3 liters of water per day, especially during training.

Section 2: Natural Springs of Squirrel

Protein is a key component for the recruitment of muscle mass, and there are many natural sources that can provide the body with the necessary amino acids.

2.1. Animal sources of protein:

• Chicken: An excellent source of low -fat protein is easily absorbed and can be prepared in various ways. Contains all essential amino acids. The chicken breast is a preferred choice for those who follow the calorie content of the diet.
• Turkey: Another source of low -fat protein, similar to the chicken in its nutritional properties. Contains less fat than chicken, but a little more expensive.
• Beef: It is rich in protein, creatine and iron, which makes it an excellent choice for a set of muscle mass. Preference should be given to low -fat pieces, such as clipping or steak from Pashina.
• Pork: It is also a good source of protein, but contains more fat than beef. Preference should be given to non -fat pieces, such as pork clipping.
• Fish: It is rich in protein, omega-3 fatty acids and vitamin D. Salmon, tuna, macrel and sardines are an excellent choice for maintaining the health of the cardiovascular system and muscle growth.
• Eggs: A complete source of protein containing all essential amino acids. The yolk also contains useful fats and vitamins. Eggs are universal and can be prepared in various ways.
• Dairy products: Milk, cottage cheese, yogurt and cheese are good sources of protein, calcium and other nutrients. Cottage cheese is especially useful due to the high content of casein, slowly absorbed protein, which is ideal for consumption before bedtime.

2.2. Plant sources of protein:

• Legumes: Beans, lentils, chickpeas and peas are excellent sources of protein, fiber and complex carbohydrates. The combination of legumes with whole grains provides the body with all indispensable amino acids.
• Tofu and other soy products: Tofu, pace and Edamame are full -fledged protein sources containing all essential amino acids. Soy products also contain iron, calcium and other nutrients.
• Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds and pumpkin seeds are good sources of protein, healthy fats and fiber. They also contain vitamins and minerals.
• Quinoa: Grain, rich in protein, fiber and minerals. Kinoa is a full -fledged source of protein containing all essential amino acids.
• Buckwheat: Another grain, rich in protein and fiber. Buckwheat does not contain gluten and is a good choice for people with gluten intolerance.
• Spirulina and Chlorella: Algae rich in protein, vitamins and minerals. Spirulin and Chlorella are full -fledged protein sources containing all indispensable amino acids.

2.3. Combination of plant sources of protein:

For vegetarians and vegans, it is important to combine various plant sources of protein in order to provide the body with all indispensable amino acids. For example, a combination of legumes with whole grain products or nuts with seeds provides the body with a complete set of amino acids.

Section 3: Natural sources of carbohydrates

Carbohydrates are an important source of energy for training and recovery, and preference should be given to natural, unprocessed sources.

3.1. Complex carbohydrates:

• Whole grain products: Oats, brown rice, cinema, buckwheat, whole grain bread and pasta are excellent sources of complex carbohydrates, fiber and vitamins. They provide the body with stable energy and contribute to the health of the digestive system.
• Vegetables: Broccoli, spinach, carrots, sweet potatoes and other vegetables are rich sources of vitamins, minerals and fiber. Vegetables also contain antioxidants that protect the cells from damage.
• Fruits: Apples, bananas, berries, oranges and other fruits are rich sources of vitamins, minerals and antioxidants. Fruits also contain simple carbohydrates that provide the body with quick energy.
• Clubs: Potatoes, battles, iams are excellent sources of complex carbohydrates, vitamins and minerals. They also contain resistant starch that contributes to the health of the digestive system.

3.2. Simple carbohydrates (in moderation):

• Fruits: As already mentioned, fruits contain simple carbohydrates that provide the body with quick energy. Fruit use after training can help restore glycogen reserves.
• Honey: Natural sweetener containing simple carbohydrates, antioxidants and minerals. Honey can be used in moderate quantities for sweetening foods and drinks.
• Maple syrup: Another natural sweetener containing simple carbohydrates, antioxidants and minerals. Maple syrup can be used in moderate quantities to sweeten food and drinks.

3.3. Avoid:

Processed carbohydrates, such as white bread, pasta made of white flour, sweets and carbonated drinks, which contain little nutrients and can lead to jumps in blood sugar.

Section 4: Natural Sources of Fat

Fat play an important role in hormonal balance and general health, and preference should be given to natural, unsaturated sources.

4.1. Unsaturated fats:

• Olive oil: Richly mono-saturated fats that are useful for the cardiovascular system. Olive oil also contains antioxidants.
• Avocado: Richly mono -saturated fats, fiber and vitamins. Avocado also contains potassium, which is important to maintain normal blood pressure.
• Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds and pumpkin seeds are good sources of unsaturated fats, protein and fiber. They also contain vitamins and minerals.
• Fat fish: Salmon, tuna, macrel and sardines are rich sources of omega-3 fatty acids, which are useful for health of the cardiovascular system and brain.

4.2. Saturated fats (in moderation):

• Coconut oil: Contains saturated fats that can be healthy if you use in moderation. Coconut oil also contains antioxidants.
• Animal products: Meat, poultry and dairy products contain saturated fats. Preference should be given to low -fat pieces of meat and poultry and dairy products with a low fat content.

4.3. Avoid:

Trans-fats should be avoided, which are contained in processed products, such as margarine, fast food and baking. Transfiders are harmful to the health of the cardiovascular system.

Section 5: Natural alternatives to sports supplements

Many sports additives have natural alternatives that can be no less effective and healthy.

5.1. Creatine:

• Red meat: Beef is a rich source of creatine, which helps to increase strength and muscle mass.

5.2. Protein powder:

• Eggs: Eggs are an excellent protein source and can be used as an alternative to protein powder.
• Cottage cheese: Cottage cheese is a rich source of casein, slowly assimilated protein, which is ideal for consumption before bedtime.
• Legumes: Legumes are a good source of protein and can be added to a smoothie or other dishes.

5.3. BCAA (amino acids with an extensive chain):

• Eggs: Eggs contain all essential amino acids, including BCAA.
• Meat: The meat also contains all essential amino acids, including BCAA.
• Dairy products: Dairy products contain all essential amino acids, including BCAA.

5.4. Preventive complexes:

• Coffee: Coffee contains caffeine, which can help increase energy and concentration during training.
• Beetroot juice: Beetroot juice contains nitrates that can help improve endurance.
• Green tea: Green tea contains antioxidants and caffeine, which can help improve energy and concentration during training.

5.5. Gainers (for a mass gain):

• Oats + protein + fruits + nuts: This combination provides the body with complex carbohydrates, protein, healthy fats and vitamins.
• Kinoa + chicken + vegetables: This combination provides the body with complex carbohydrates, protein and vitamins.
• Batate + fish + avocado: This combination provides the body with complex carbohydrates, protein and healthy fats.

Section 6: Examples of diets for gaining mass using natural products

This section provides examples of diets for gaining mass based on natural products for different levels of calorie content.

6.1. A diet for 3000 calories:

• Breakfast: Oatmeal with berries, nuts and protein powder (natural, for example, pea or rice).
• Snack: An apple with almond oil.
• Dinner: Chicken breast with brown rice and broccoli.
• Snack: Cottage cheese with fruits.
• Dinner: Salmon with a battal and asparagus.
• Before going to bed: Casein protein (or cottage cheese).

6.2. Diet for 3500 calories:

• Breakfast: Smoothies with banana, spinach, protein (natural) and almond milk.
• Snack: Greek yogurt with honey and nuts.
• Dinner: Beef with a movie and a vegetable salad.
• Snack: Boiled eggs.
• Dinner: Pork clipping with potatoes and green beans.
• Before going to bed: Cottage cheese with chia seeds.

6.3. Diet for 4000 calories:

• Breakfast: Omlet of 4 eggs with vegetables and avocados.
• Snack: Protein bar (natural, with the minimum content of additives).
• Dinner: Turkey with buckwheat and vegetable stew.
• Snack: Walnut mixture.
• Dinner: Tuna with rice and broccoli.
• Before going to bed: Casein protein (or cottage cheese) with olive oil.

It is important to remember: These examples are only a starting point. It is necessary to adjust the diet in accordance with individual needs, level of activity and goals. It is recommended to consult with a nutritionist or coach to develop an individual food plan.

Section 7: The importance of planning and sequence

A successful set of muscle mass requires not only the right choice of products, but also careful planning and sequence.

7.1. Power planning:

Power planning helps to adhere to a diet and avoid unhealthy snacks. It is recommended to make a menu for a week in advance and cook food in advance. It also allows you to control the calorie content and macronutrient composition of the diet.

7.2. Subsequence:

The sequence is a key factor in success in any undertaking, including a set of muscle mass. It is important to adhere to a diet and a training plan for a long time to see the results. Do not expect instant results, since a set of muscle mass is a long and laborious process.

7.3. Tracking progress:

Tracking progress helps to evaluate the effectiveness of a diet and a training plan. It is recommended to weigh regularly, measure body volumes and photograph yourself in order to see changes. If progress has slowed down, it is necessary to adjust the diet and the training plan.

7.4. Sleep and recovery:

Sleep and restoration play an important role in the process of recruiting muscle mass. During sleep, the body restores damaged muscle fibers and synthesizes new proteins. It is recommended to sleep at least 7-8 hours a day. It is also important to give muscles enough time to restore between training.

7.5. Stress management:

Stress can adversely affect progress in the set of muscle mass. Stress can lead to an increase in the level of cortisol, hormone, which can destroy muscle tissue. It is important to learn how to control stress using various methods such as meditation, yoga or walking in the fresh air.

Section 8: common errors when gaining mass and how to avoid them

Many people seeking to gain muscle mass make common mistakes that can slow down progress. In this section, we will consider these errors and ways to avoid them.

8.1. Insufficient calorie intake:

This is one of the most common mistakes. For a set of muscle mass, it is necessary to create a calorie surplus. If you do not consume enough calories, your body will not have enough energy for the construction of new muscle tissue.

• Decision: Calculate your need for calories and add 250-500 calories to it. Track the consumption of calories and macronutrients using an application or power diary.

8.2. Insufficient protein consumption:

Protein is a building material for muscles. If you do not consume enough protein, your body will not be able to restore damaged muscle fibers and synthesize new proteins.

• Decision: Consume 1.6-2.2 grams of protein per kilogram of body weight per day. Turn on the sources of protein in each meal, such as meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

8.3. Insufficient carbohydrate consumption:

Carbohydrates are the main source of energy for training and recovery. If you do not consume enough carbohydrates, you will not have enough energy for intense training, and your body will not be able to restore glycogen reserves.

• Decision: Consume 4-5 grams of carbohydrates per kilogram of body weight per day. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits.

8.4. Insufficient fat consumption:

Fat play an important role in hormonal balance and general health. If you do not consume enough fats, you may have problems with the hormonal balance, which can adversely affect progress in the set of muscle mass.

• Decision: Consume 20-30% of the total calorie intake in the form of fats. Preference should be given to unsaturated fats such as olive oil, avocados, nuts and seeds.

8.5. The wrong ratio of macronutrients:

It is important not only to consume calories, protein, carbohydrates and fats, but also to observe the correct ratio between them. The improper ratio of macronutrients can lead to a slowdown in progress.

• Decision: The recommended ratio of macronutrients for a mass gain: 40% carbohydrates, 30% protein and 30% fat. This ratio can be adjusted depending on individual needs and goals.

8.6. Insufficient sleep:

Sleep plays an important role in the restoration and growth of muscles. During sleep, the body restores damaged muscle fibers and synthesizes new proteins. If you do not sleep enough, your body will not be able to recover, and your progress will slow down.

• Decision: Sleep at least 7-8 hours a day. Create a comfortable atmosphere for sleeping, avoid using caffeine and alcohol before bedtime.

8.7. Excessive stress:

Stress can adversely affect progress in the set of muscle mass. Stress can lead to an increase in the level of cortisol, hormone, which can destroy muscle tissue.

• Decision: Learn to manage stress using various methods such as meditation, yoga or walking in the fresh air.

8.8. Lack of planning:

The lack of planning can lead to the fact that you will skip meals, make unhealthy snacks and not consume enough calories and macronutrients.

• Decision: Plan food for a week in advance and cook food in advance. This will help you adhere to a diet and avoid unhealthy snacks.

8.9. Unrealistic expectations:

A set of muscle mass is a long and laborious process. Do not expect instant results. It is important to be patient and consistent.

• Decision: Set realistic goals and track your progress. Do not compare yourself with other people, since each person has his own genetic potential.

8.10. Lack of consultation with a specialist:

A nutritionist or coach can help you develop an individual nutrition and training plan that will meet your needs and goals.

• Decision: Consult with a nutritionist or coach to develop an individual nutrition and training plan.

Section 9: Alternative dietary approaches for gaining mass

In addition to the classical approach, there are alternative dietary approaches that can be effective for recruiting muscle mass.

9.1. Flexible diet (IIFYM – IF It Fits Your Macros):

This approach suggests that you can eat any products if they correspond to the planned number of calories and macronutrients. A flexible diet avoids strict restrictions and make the food process more pleasant. However, it is important to understand that the quality of products still matters, and preference should be given to natural, unprocessed products.

9.2. Periodic starvation (Intermittent Fasting):

Periodic starvation involves the alternation of periods of starvation and periods of food. There are several different protocols of periodic starvation, for example, 16/8 (16 hours of starvation and 8 hours of food intake) or 5: 2 (5 days of ordinary power and 2 days with calories restriction). Periodic starvation can help improve insulin sensitivity and stimulate muscle growth. However, this approach is not suitable for everyone, and it is necessary to take into account individual characteristics and state of health.

9.3. Paleo diet:

Paleo diet involves the use of products that, presumably, our ancestors ate in the Paleolithic era. This diet excludes grain, legumes, dairy products and processed products. The basis of the paleo diet is meat, fish, poultry, fruits, vegetables, nuts and seeds. Paleo diet can be effective for recruiting muscle mass, as it is rich in protein and useful fats. However, it is important to monitor the consumption of carbohydrates, since they may not be enough to maintain intense training.

9.4. Ketogenic diet:

The ketogenic diet involves very low consumption of carbohydrates (less than 50 grams per day) and high fat consumption (70-80% of the total calorie content). As a result, the body goes into a state of ketosis in which it uses fats as the main source of energy. A ketogenic diet can be effective for weight loss, but its effectiveness for gaining muscle mass is in doubt. Due to low carbohydrate consumption, it can be difficult to maintain intense training.

9.5. Vegetarian or vegan diet:

The vegetarian diet excludes meat, and the vegan diet excludes all animal products. A set of muscle mass on a vegetarian or vegan diet is possible, but requires careful planning and consumption of a sufficient amount of protein from plant sources. It is important to combine various plant sources of protein to provide the body with all indispensable amino acids.

It is important to remember: Before starting any new diet, it is recommended to consult a doctor or a nutritionist.

Section 10: Final recommendations and warnings

A set of muscle mass is a complex and multifaceted process that requires an individual approach and accounting for many factors. In conclusion, we give several important recommendations and warnings.

• Gradualness: Do not strive to gain muscle mass too quickly. The optimal pace of the mass gain is 0.5-1 kg per week. Too fast a set of mass can lead to fat accumulation and injuries.
• Variety: Try to diversify your diet to get all the necessary nutrients. Use various sources of protein, carbohydrates and fats.
• Individual approach: There is no universal power plan for gaining mass. Develop a power plan that will comply with your individual needs, level of activity and goals.
• Consultation with a specialist: If you have any questions or doubts, consult a nutritionist or coach. They will help you develop an individual nutrition and training plan and avoid common mistakes.
• Listen to your body: Pay attention to the signals that your body gives. If you feel fatigue, malaise or pain, relax and adjust your diet and training plan.
• Do not abuse additives: Additions can be useful, but they will not replace a balanced diet and proper training plan. Do not abuse additives and choose only those that are really necessary.
• Be patient and consistent: A set of muscle mass is a long process that requires patience and sequence. Do not despair if you do not see the results at once. Continue to adhere to a diet and a training plan, and you will definitely achieve your goals.
• Health above all: Do not put a set of muscle mass above your health. Adhere to a healthy lifestyle, avoid bad habits and take care of your body.

We hope that this article helped you get valuable knowledge about natural sports nutrition for a mass gain. Good luck to achieve your goals!