Find out recipes for mass gain that will quickly replenish lost calories after a hard workout and help you recover quickly. No matter how actively you go in for sports, it will be impossible to achieve the desired result without the right nutrition program. During this period, it is necessary to consume a huge amount of food, and if you made mistakes in drawing up the diet, then most likely you will gain not muscle, but fat mass. Gaining mass is a rather difficult matter and sometimes it is more difficult to achieve the desired result than when losing weight. Today we will tell you about the rules of nutrition and give examples of dishes for gaining mass.
The principles of drawing up a nutrition program for gaining mass
Most athletes know which foods are healthy and effective. First of all, meat, eggs and protein mixtures immediately come to mind. However, you need to strive for the maximum variety in your diet. It is necessary to provide the body with all important nutrients, carbohydrates, plant fibers and animal protein compounds.
It is the latter substances that remain ignored by girls who want to get rid of fat and use muscles to make their figure more attractive. When composing your program for gaining weight, you need to focus on its total energy value, level of physical activity and your own body weight. However, determining the calorie content of a nutrition program you need in practice may not be as difficult as you thought. A very simple formula will help you with this:
- For a dense physique - body weight x 30 +500.
- For a lean physique - body weight x 30 + 1000.
When you have calculated the energy value of a nutritional program, you need to distribute the main nutrients in a certain percentage:
- Protein compounds - 30 percent.
- Carbohydrates - 60 percent.
- Fat - 10 percent.
These are the basic principles of drawing up a universal diet for gaining mass. After that, you will need to compose a diet for every day, making it as varied as possible. There are a lot of useful products for athletes and a large number of meals can be prepared from them for gaining mass. It will certainly take time to prepare your food, but if you are serious about exercising, then you have to come to terms with it. Now we will give examples of simple dishes that do not take a lot of time to prepare.
Weight gain recipes
Chicken with a side dish
This dish will allow you to supply the body with a sufficient amount of carbohydrates and protein compounds. As a result, you will receive the necessary energy and building materials for your muscles. To cook chicken with a side dish, you will need the following ingredients:
- Chicken meat is not fatty (the best option is brisket or fillet).
- A couple of tomatoes.
- Pasta or rice.
- Two onions.
- Vegetable oil, preferably olive oil.
First, boil the side dish, and then chop the onion (thin rings), tomatoes and chicken into small pieces. After that, these ingredients should be fried until golden brown, which will take you a few minutes. Add a side dish to the main ingredients and fry everything together for another five minutes. You can add various spices and herbs to the dish to taste. You can also use shrimp instead of chicken meat, which will allow you to reduce the time for preparing this dish for gaining mass.
Salads
During the mass-gaining period, you will need salads that can supply all the necessary micronutrients to the body. The salad can be used as a snack or evening meal. There are a huge number of salads, but when gaining mass, you need to adhere to certain rules for their preparation.
Choose a salad base and these foods should be high in protein. You can take, say, seafood (shrimp, squid, etc.), rabbit, chicken, etc. After that, you need to choose a couple of vegetables that are suppliers of micronutrients. Try to use only fresh vegetables and preferably seasonal ones.
You can decorate the salad with herbs, using it to taste. Olive oil is the best dressing for your salad, but you can use low fat yogurt, lemon juice, or kefir, for example.
The following recipe can be used as an example of a great bulk salad. Cut the squid into rings and add a couple of tablespoons of corn, two eggs (finely chopped), a couple of tomatoes and herbs. All this must be filled with vegetable oil.
Curd desserts
It is necessary to talk about possible desserts, the basis of which will be cottage cheese. This product goes well with berries and fruits. Cottage cheese can be grinded with a blender or left in its original form. Add any fruit or berries to it, and sprinkle with coconut or chocolate on top. You need to get creative and you will be able to prepare simple, but very effective meals for gaining mass.
How to eat right in order to gain muscle mass as quickly as possible, see this video:
