Simple recipes for building muscle mass

Any bodybuilder has many tried and tested methods to gain muscle mass, while avoiding the occurrence of excess fat in the body. Each of the diets is created for certain groups of athletes. Therefore, a diet for gaining muscle mass for men may not be suitable for girls. But a diet for an endomorph will not suit a mesomorph.

The final result of training depends not only on the intensity of training and the number of exercises performed. An important factor in the success of training will be a properly balanced diet for gaining muscle mass.

Body types

When choosing a training system and developing a daily diet, you need to decide on your body type. There are three main types:

Ectomorph

An ectomorph is characterized by long limbs, thin bones and joints, a lack of subcutaneous fat and, as a result, difficulty in building muscle mass. Unlike other types, it will not be a tragedy for an ectomorph if he has to eat outside of his schedule and in violation of his diet.

Mesomorph

Mesomorph is known as an athletic type; men and women are distinguished by muscularity, regular physique and average height. It is not difficult for them to build muscle mass and develop physical strength. It is not difficult for them to gain excess weight, and if for men this is not critical, then for girls every unplanned gram brings sacred horror. Although, it is not difficult for mesomorphs to get rid of excess weight.

Endomorph

Endomorphs are people with a round physique and a slow metabolism. The body of such people is reluctant to part with accumulated fat. For an endomorph, unlike an ectomorph, a violation of the diet is unacceptable.

Determining your body type plays an important role in bodybuilding, because exercises, for example, for an ectomorph in other categories will be useless.

• We recommend reading: foods for weight gain and diet for a bodybuilder

The essence of the diet

For a diet aimed at gaining muscle mass, the following tasks are typical:

1. Gradual, thoughtful addition of calories to the bodybuilder’s menu will help avoid the appearance of excess fatty tissue;
2. Gain muscle mass without the appearance of excessive fat deposits;
3. Eating should be regular and occur at regular intervals.

Having created a menu, a workout plan and bought a gym membership, do not expect that in just a week you will have sculpted muscles. There is still a long way to go before the first results.

Protein (protein) diet

Each of the beginning athletes, and even people far from sports, has heard about the “magical” power of protein. There is some truth in this. During each workout, the body suffers damage and stress. Naturally, the athlete’s body strives to repair the damage received as quickly as possible. Moreover, the elimination of destruction in the body occurs with a certain margin of safety: the body is insured against similar stress in the future.

Protein is the material used to restore the body after visiting the gym.

A diet based on the consumption of protein-rich foods is called a protein diet. The second name of this diet is “protein”; it is typical for male athletes. A protein diet is based not only on the consumption of protein foods; fats and carbohydrates will also be present. The absence of these substances can negatively affect the athlete's condition in the future.

A protein diet allows you not to exclude foods high in calories from the menu. Consumption of such food should be moderate.

For successful training, a bodybuilder needs energy that he can spend during exercise, so the amount of high-calorie foods in the diet directly depends on the load. Protein is processed extremely slowly in the body, and a lot of energy is wasted. As a result, excess fat deposits are burned. The body distributes proteins for various purposes, with most of them going into muscle tissue, due to which it increases.

Products in an athlete's menu containing fats and carbohydrates should not exceed 30%, in other words 70%, these are protein-rich foods.

A protein diet involves drinking enough water, at least two and a half liters. Eating right and following the rules is extremely important, but for an ectomorph with his thin physique, once a week you can break the diet.

Carbohydrate diet

Understanding the issues of proper nutrition for weightlifters, we will come to the conclusion that not only protein foods should be present in the diet. An insufficient amount of carbohydrates in an athlete’s body will lead to protein being spent on energy rather than on strengthening and building muscle tissue. Therefore, a protein diet is great, but don’t forget about carbohydrates.

Foods rich in carbohydrates can be eaten both before and after training or during breakfast, in this case the athlete’s bodybuilder’s muscles will receive a maximum influx of energy, and the resulting glucose will not end up in excess fat.

For an endomorph, a diet rich in carbohydrates is not acceptable; he should reduce the consumption of foods containing them to a minimum.

Increasing muscle mass requires calories, including those from carbohydrates. Workouts aimed at increasing muscle mass, popular among men, require strength exercises that require energy, and its source is carbohydrates.

A diet according to which the athlete’s menu contains an increased amount of carbohydrates helps restore glycogen in the bodybuilder’s muscles, which is necessary throughout the day.

The constant replenishment of glycogen in the athlete’s muscles allows him to carry out intensive training for a long time. Based on the results of observation by specialists, it was revealed that the consumption of foods with a high carbohydrate content by weightlifters contributes to the effectiveness of training.

For vegetarian weightlifters

A vegetarian diet is suitable for girls - athletes who do not want to gain hated kilograms of fat along with muscle mass. She is much less popular among men. For an ectomorph, such a diet will also be harmful. When switching to a vegetarian diet, gradualness plays an important role. For a week you need to give up meat products, but you can leave fish dishes in your diet for now.

Consistently eliminate other animal products from your diet, leaving only eggs and milk. Subsequently, discard them too.

It is assumed that a vegetarian diet is most consistent with the concept of healthy food. However, a novice vegetarian bodybuilder is often tormented by the question of finding the protein necessary for building muscles in cabbage or spinach leaves.

When switching to a vegetarian menu, forget about one of the basic postulates of bodybuilding: 2 grams of protein per 1 kilogram of weight. For vegetarians, the judgment that an athlete needs 7-11 grams of protein per kilogram of body weight is more relevant.

For example, if an athlete weighs 82 kilograms and body fat does not exceed 10%, then it is enough for him to receive 150 grams of protein daily. A plant-based diet requires the utmost seriousness. By violating it at least once a week, you will derail the work of previous training.

Perfect chicken breast

Take the time to master this recipe, and you will forever cease to associate chicken breast with something boring and bland. Add to this the necessary spices and you will get a sample of the ideal food.

Ingredients (2 servings):

- 2 chicken breasts; - 1/2 teaspoon salt; - 1 teaspoon ground black pepper; - 2 tablespoons of vegetable oil.

Preparation:

Preheat the oven to 180 degrees. Then rinse and dry the chicken thoroughly. Mix salt and pepper in a separate dish. Sprinkle a thin layer of salt and pepper mixture over the chicken meat evenly on all sides. Heat the oil in a frying pan over high heat and place the chicken in it. After this, reduce the heat to medium and fry the chicken for 2-3 minutes on each side. Make sure the meat is covered with a golden crust. Remove the pan from the heat and place it in the preheated oven for 8 minutes. Remove the pan from the oven and leave it with the lid closed for a few more minutes. The dish is ready.

Recommended Products

Depending on the training scheme and the task set for yourself, products are also selected. To lose weight during a sports diet, it is recommended to eat:

• Lean sources of animal protein. Poultry, egg whites, fish dishes;
• Unsweetened fermented milk products;
• Fresh vegetables, herbs;
• Porridges prepared without the use of sugar and salt.

For men whose goal is to gain muscle mass, it is recommended to create a menu for the week with the following products:

• Buckwheat and rice (slow carbohydrates);
• Pasta, honey, dried fruits, potatoes (fast carbohydrates);
• Fish and meat dishes;
• Cottage cheese;
• Eggs.

Refreshing cucumber tartine

Crispy bread and fresh cucumber topped with creamy feta and ricotta cheese make a great appetizer, a great healthy sandwich, and a quick breakfast. Feta and ricotta are responsible for the required protein content.

Ingredients (1 serving):

- 2 tablespoons of chopped feta cheese; - 2 tablespoons partially defatted ricotta cheese; - 1 slice of toasted grain bread; — 9–12 very thin slices of cucumber; - salt to taste.

Preparation:

In a separate dish, mix feta cheese and ricotta. Spread the cheese mixture evenly onto the toasted bread, then top with the cucumber slices. If necessary, add salt. We warned you that it would be easy. The dish is ready.

Menu

For women

Girls are given a nutrition program for weight loss, and on the basis of which they can create a menu for the week.

• Breakfast. You can drink a glass of low-fat kefir or eat a banana/apple.
• Lunch. Prepare cabbage and carrot salad. No more than one hundred grams of poultry or veal, scrambled eggs.
• Dinner. Borsch without meat. Cabbage salad. One hundred grams of veal. A glass of fruit juice.
• Afternoon snack. A glass of juice or an apple/orange.
• Dinner. Meat or fish dish with vegetables (weight one hundred and fifty grams) or oatmeal and vegetable salad.

For men

A menu for gaining muscle mass, based on which a diet for male athletes is developed:

• Breakfast. Three eggs, one banana. One hundred grams of oatmeal in water.
• Lunch. Yogurt, banana, forty grams of nuts.
• Dinner. Brown rice 150 grams. Turkey meat 150 grams, avocado.
• Before training. Three slices of bread, a banana.
• After training. Gainer norm.
• Two hours after training. Chicken breast – 200 grams, rice – 100 grams, broccoli – 100 grams.
• Dinner. Cottage cheese.

The advantage of a sports diet is its balance. As a result of a properly composed diet, the menu contains proteins, fats, and carbohydrates, which affects energy and performance. By combining diet and training in the gym, you can achieve decent results in a short period of time (1.5-2 months).

Naturally, the composition of products in the weekly diet for men and women of different body types will also be different. For example, the menu of an ectomorph, with its accelerated metabolism, is unlikely to be useful for a mesomorph or endomorph.

Egg salad

This salad, rich in easily digestible protein, is very filling and is good for toast and lunch breaks when you just want a snack rather than a full meal. It is worth saying that celery is very useful for diabetes, improves mental activity, and is also very good for the cardiovascular system.

• 5 large eggs
• 3 pieces of celery
• olive oil
• greens (parsley, cilantro, arugula)
• natural mayonnaise or garlic sauce
• salt, pepper and spices to taste

1. Boil the eggs hard. Cool and peel them.
2. Chop the celery finely and the eggs more coarsely.
3. Mix celery and eggs, then mix mayonnaise and olive oil in a 1 to 1 ratio.
4. Season the salad and mix well, add salt and spices to taste. Sprinkle herbs on top.

Caesar is one of the most popular and favorite salads all over the world. People from all over the world have adapted the recipe for this salad to suit their cuisine and the foods they are familiar with. Today I suggest you prepare a “fitness” version of this salad. Especially for those who are tired of chewing dry chicken breast or for those who simply want to diversify their diet while losing or gaining weight.

• lettuce salad – 160 g
• chicken breast – 1 piece
• cherry tomatoes – 100 g
• Parmesan cheese – 20 g
• rye croutons – 50 g
• olive oil – 100 ml
• dry white wine
• salt and spices to taste

1. Cut the chicken breast into small pieces, add salt and season to taste, then fry in olive oil with the addition of dry white wine.
2. Wash and tear the lettuce leaves. Cut cherry tomatoes into halves.
3. Place the salad on a plate, add chicken, season with olive oil, add tomatoes and croutons.

Shrimp is a very rich source of high quality protein and many other beneficial nutrients. For example, did you know that shrimp contains 100 times more iodine than beef? They also contain calcium, which is beneficial for the thyroid gland, immune system and kidney function. And quinoa is perfectly absorbed by the body and has a number of beneficial substances, from strengthening the immune system to general detoxification of the body.

• quinoa grains – 450 g
• shrimp – 300 g
• spinach – 1 bunch
• ginger – 15 g;
• cucumber 1 piece
• bell pepper 1 piece
• olive oil 70 ml;
• garlic - 2 cloves
• half a lemon
• salt, pepper and spices to taste

Cooking Instructions

1. Boil the quinoa and shrimp separately and leave to cool.
2. Cut the cucumber and bell pepper into cubes.
3. Grind garlic and ginger.
4. Combine oil and lemon juice, add garlic and ginger. Add salt, pepper and mix well.
5. Place quinoa and shrimp on a plate and season with the resulting sauce. Garnish with spinach leaves.

Recipes

Cottage cheese

Low-fat cottage cheese (100 grams), mix with cinnamon (ground), stevia (powder), add four egg whites. Heat olive oil in a frying pan and pour in the curd mixture and fry the curds.

Grilled fish

First prepare the marinade. Cut the onion into half rings, add lemon juice and mix with aromatic herbs. Marinate white fish fillet. This dish is prepared on the grill, but in a pinch, you can wrap it in foil and put it in the oven for 20 minutes.

Salads

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Contents of the article (CLICKABLE)

In the spring, suddenly everyone immediately needs to pump up for summer, but without a healthy diet this task is impossible! As the saying goes: “You are what you eat!”

A tender warm salad with spinach and mushrooms is a wonderful combination of healthy and nutritious ingredients. Spinach is extremely beneficial for the immune system, which is why it is so popular and is the basis of most salads. And mushrooms, in turn, contain all the microelements and vitamins necessary for our body, which are so necessary for the health of hair and nails, which are responsible for the production of hormones and support of the cardiovascular system.

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• 350 g oyster mushrooms
• 4 small potatoes
• 200 g fresh spinach
• 1 leek
• 1 clove of garlic
• 1 tbsp. l. butter
• 80 ml olive oil
• 1 tbsp. l. lemon juice
• salt, spices to taste

1. Boil the potatoes in their jackets. Cut off the stems of the mushrooms and roughly chop the caps.
2. Finely chop the garlic and leek. Place in a frying pan and add a little olive oil. Simmer over low heat until soft, 5–8 minutes. Place the stewed onions and garlic in a blender, add lemon juice, salt and pepper, and then blend.
3. In the same pan, add 1 tbsp. butter and lightly fry the mushrooms with coarsely chopped potatoes.
4. Place the spinach on a plate, place the mushrooms and potatoes on it, and pour the garlic and onion sauce over everything.
5. Bon appetit!

Nutrition and training rules

It is noteworthy that the sports diet finds followers among both men and girls. Moreover, women adhere to a sports diet to get rid of excess weight, and men, to gain muscle mass. Therefore, the menu for them will be different.

To burn fat deposits:

• Training should be extremely intense, in which case excess calories will be burned faster;
• A sports diet allows you to reduce the intake of new calories into your body.

To increase muscle mass:

• Adding foods high in calories to your diet;
• Inclusion of special physical exercises in the training plan.

For a sports diet, regardless of the goal pursued (gain muscle mass or lose weight), a number of mandatory rules should be followed:

1. You need to eat often. Five to six times a day. In this case, the digestive organs are not overloaded, and the blood will contain all the elements necessary for building muscles. If meals are reduced to three times a day, then beneficial elements will be supplied to the body in excessive quantities, and therefore will be deposited in fatty tissues.
2. Intake of fast carbohydrates and proteins should be limited. You should eat foods containing carbohydrates after training, in which case they will bring the greatest benefit. In particular, the level of insulin, an anabolic hormone, will increase.
3. The body must not be dehydrated. An athlete should drink at least three liters of water per day. This requirement is due to the fact that metabolic processes occur in the body of athletes.

A sports diet is about reducing excess weight correctly, while avoiding negative factors, which also reduces the number of calories consumed. A properly composed menu will not harm the body of an ectomorph, mesomorph or endomorph. Those. the number of calories entered into the athlete’s body cannot exceed the number burned.

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Store-bought sports supplements or homemade shakes?

Ready-made supplements allow the athlete to have a complete understanding of the composition of the product, the number of calories, proteins and carbohydrates in each serving. The athlete does not need to spend time purchasing components and preparation. This option also has a drawback. If you purchase a supplement with a flavor you don’t like, you won’t be able to return the product. And if we take into account the fairly high cost of ready-made ones, homemade protein shakes are much more attractive in this regard.

The time spent making cocktails with your own hands pays off in significant savings. In addition, the athlete has a chance to experiment with taste and the ratio of various components in order to increase the energy value of the drink. If you try hard enough, you can always have your favorite protein drink freshly prepared.