Exercise is not the definitive factor to grow those muscles, we will tell you how to feed and supplement to gain muscle.
Many people believe that muscle mass gain is mainly influenced by the amount of hours spent daily to perform an exercise routine, as well as the amount of weight lifted in each repetition. Undoubtedly a big mistake, and although it may seem confusing, exercise is not the definitive factor to grow those muscles , because everything basically goes back to food.
We are going to clarify: It is not that the exercise is useless for the volume of lean mass, because from there it is how it is possible to stress the muscles for their growth, once they have recovered. However, Mass M1x the reason why food is much more important is because, from it, the necessary nutrients are obtained so that the body can obtain energy with which to perform the intense movements required during the routine, as well as to provide that fuel to the muscles in order to prevent its degradation and promote volume gain.
A person who trains two hours a day, six times a week, will never be able to achieve the maximum results of his effort, if he does not consume the required amount of protein, carbohydrates and fats for all the purposes mentioned above.
And as you can get to intuit up to this point, it is not only about eating, but doing it with a head, taking into account the importance of aspects such as quantity, total distribution of meals, meal schedules and in cases of intermediate / advanced athletes, the necessary supplementation to achieve the balance of nutrients that would be very difficult through common diet. And so as not to end any doubts in this regard, each of these points will be clarified in detail below.
Amount and distribution of macronutrients in a diet to gain muscle
The first point that should be taken into account when structuring a diet or diet for lean mass gain is knowing how much to eat per day and how to properly distribute macronutrients.
An athlete with this purpose must ingest more calories than his basal metabolism requires in order to gain volume. It is a basic rule, in order to grow, you have to eat more. However, although this may generate some controversy, it is clear that the key is in the distribution of macronutrients so that this weight gained with the extra calories is exclusively muscle and not adipose tissue (accumulated fat).
For this, a general normal is followed in which it is recommended to follow a distribution of 20-55-25. In other words, of the 100% of the total ingested macronutrients, 20% must belong to proteins , 55% to carbohydrates and 25% to fats.
Of course, these amounts are only average suggestions, but as we know, each body is different, so they can easily be modified, depending on the needs of the athlete, adapting to plans of the 40-40-20 type, that is, 40% protein , 40% carbohydrates and 20% fat.
However, these numbers have not been chosen at random, since each macronutrient represents a value, or rather, a reason why its importance lies in the diets.
- Proteins : In order to gain muscle, professionals recommend making an average intake of 2 grams of protein per kilogram of body weight. So if a person weighs a total of 8 kg, he will need 160 grams of protein to be able to progress with workouts. Translated into calories, those 160 grams equals 640 calories, which if we take into account the formula described above, those 640 calories (representing 20%), would be part of a diet of 3200 total calories.
- Carbohydrates : Essentials are essential in all types of diets, even if you are looking for body fat loss. But as already mentioned above, the important thing is to develop a correct strategy for its consumption, in this case, control the quantity and quality of them. In any case, it is always more advisable to opt for low glycemic carbohydrates, because they provide energy to the body gradually (over the hours), so that glucose levels remain stable at all times, which avoids insulin spikes, which are related to fat accumulation.
- Fats : As with carbohydrates, fats are classified as good fats and bad fats. However, in this case, the consumption of both is required for essential functions, although a much higher priority should be given to unsaturated (good) fats that provide essential Omega 3, 6 and 9 fatty acids, and that have a high influence the elimination of cholesterol in the blood, accelerate metabolism, maintain the health of the immune system in an optimal state and perform other functions such as the creation of hormones, vital cells, etc.
- Of course, it is not only a matter of macronutrients, but also of mini-nutrients, that is, vitamins and minerals required for enzymatic, biological, genetic functions and a host of reactions that occur within the body to keep it alive.
The consumption of water
On the other hand, it is also essential to follow a control over the ingested liquids. In any circumstance, it is imperative to increase water consumption, since much of this is eliminated through sweat through training, while minerals such as sodium and other agents such as electrolytes are lost.
Although water consumption is a priority, there are situations in which it is preferable to opt for the intake of isotonic drinks to recover sodium and the electrolytes removed.
Water, in addition to its indispensable function of keeping the body hydrated, is also necessary for the distribution of nutrients through the blood, preventing energy loss, regulating body temperature and eliminating harmful substances that can be consumed through food or even the same polluted air in the city.
There is no written number about the amount of water to consume on a daily basis, as that depends on the body’s needs that are based on factors such as height, weight, gender, amount of daily exercise, etc. However, the standard measure to have an approximate notion about the requirements of the body, is eight glasses a day, although of course, these are not contemplated to replace the loss of water suffered during training.
Foods you should not eat in the diet
And as it is possible to intuit, there are some foods that may, or rather, need to be dispensed with in all types of diets.
It is not necessary to thoroughly discuss the issue of junk food, bottled soft drinks, sausages, fried foods and much more, to understand the magnitude of the negative effects they cause after frequent and prolonged intake, such as the accumulation of toxic substances and the increase in the risk of a greater accumulation of fats, product of a caloric intake that exceeds the needs of the body, even if it seeks the gain of muscle mass.
Meal distribution and schedules
Planning a diet to increase lean mass, also depends on how nutrients are distributed throughout the day.
Although it is already known that a diet for these types of objectives should be between 3,200 and 4,000 calories a day, it should be borne in mind that distribution is important so as not to saturate the body with energy when it is not necessary, and for therefore, to be able to supply the fuel for training.
A diet of this type can address up to a total of six meals a day, although of course, this depends a lot on the athlete’s performance. Elite bodybuilders may even require up to 7 or 8 meals, as their caloric intake can exceed 10,000 calories. In advanced athletes, food distribution can easily reach five daily meals: breakfast, lunch, dinner, and belly training (before and after training).
- Breakfast : Undoubtedly the most important meal of the day and that under no circumstances should skip, because through it the energy is obtained so that the body can perform at its best in day-to-day obligations such as school, work or housework. A balanced breakfast should contain a good dose of protein, complex carbohydrates and healthy fats. In order not to affect the rhythm of the metabolic rate, this should be done at most 90 minutes after getting out of bed.
- Lunch : The midday meal also follows the nutritional guidelines of breakfast, although in smaller portions.
- Dinner : It is also essential for muscle growth. There are some guidelines that should be considered at dinner time, such as the schedule, which should not be less than two hours before going to sleep and should not be too loaded with carbohydrates and fats, but also protein, as the Muscle growth takes place during rest hours and not in workouts as many come to believe wrongly.
- Before training : This meal should not be loaded with calories, although it must provide a sufficient number of carbohydrates so that the body receives those energies, essential for the routine. It is important not to consume heavy foods, since in this case, the digestive system would start up, making the distribution of nutrients and oxygen to the muscles less effective.
- After training : It is generally recommended to consume a good protein shake, logically to accelerate the recovery of the muscles and recover the glycogen lost during exercise, so that it is possible to avoid muscle catabolism (degradation).
- Meals : In some cases it may be necessary to consume food between the three main meals in order to complete the nutritional / caloric measures stipulated in the diet.
The point comes when food stops being completely effective in adjusting to the nutritional needs of the organism. To meet this demand, it is necessary, be worth the redundancy, make use of protein supplements that stand out for providing a good amount of proteins that could Mass M1x Reviews normally be ingested through foods such as meat or some vegetables, but with the difference that supplements do not have carbohydrates (or failing that, minimum portions) or additional fats that would mean an increase in the total calories ingested.
Supplement intake is also carried out by advantages such as the biological availability of proteins that have a much higher value compared to those that can be obtained directly from animals or plants, making their digestion much easier to perform. and therefore, its benefits are much greater.
The issue of supplementation is also delicate, because the market has access to a wide range of products that are characterized by having different utilities, depending on the consumer’s objective, taking into account their lifestyle, allergies, etc.
They exist from the typical whey protein (which is also the most effective) to soy proteins designed for the vegetarian public, casein protein, egg protein, meat protein, etc.
But not everything ends there, because there are other supplements that provide the body with branched amino acids, creatine, testosterone boosters, essential oils and more. You can read our article dedicated to muscle gain supplementation published a few years ago.