Learn how to build a diet to gain lean muscle mass without excess fat. Nutrition is fundamental to athletes. If, after training, all the necessary nutrients do not enter the body, then catabolic processes that destroy muscle tissue will sharply accelerate. So the body tries to restore its energy balance in a short time. Today we will tell you in as much detail as possible about what should be the post-workout nutrition for gaining muscle mass.
Every athlete should remember that the main task of training is to destroy muscle cells. Under the influence of physical activity, they receive microdamage. In turn, the growth of fibers is possible only during rest, when the body repairs all damage. It is during this period of time that the post-workout nutrition for gaining muscle mass should be correct.
How effective muscle growth will be depends on this. Muscles are water and protein compounds. To gain mass, you need energy (carbohydrates and fats) and protein. You should also remember about micronutrients, which are actively involved in all biochemical reactions.
Carbohydrate window after exercise
A lot is said about the carbohydrate window today and it is believed that food should be taken within half an hour after the completion of the training. It is this period of time that is commonly called the carbohydrate window. Scientists suggest that during this period the body especially needs food in order to restore the glycogen depot as soon as possible. If someone else does not know, then glycogen is a store of carbohydrates and during training it is consumed for energy.
Today there are several opinions about which nutrients should be consumed in the first place after training. Someone is sure that protein compounds are important, which will then be used to "repair" muscle tissue. A second group of professionals and athletes is leaning towards the need to consume carbohydrates to restore glycogen stores.
There is a third group, whose representatives are sure that it does not matter of principle what food will be consumed during the carbohydrate window. In any case, all nutrients will be used by the body to restore energy balance. We can recommend that you eat fast-digesting food for half an hour. For skinny athletes, a gainer is the best choice, while everyone else can use protein blends.
How to organize nutrition for gaining muscle mass?
As the practical experience of a large number of athletes shows, the body processes food well for about 24 hours from the moment of completion of the training. Thus, you should consume a lot of macro- and micronutrients throughout the day. Although the latter substances are not directly involved in muscle growth processes, they are used by the body as catalysts for all reactions.
You can drink mineral water after training and this will allow you to replenish the supply of micronutrients at least partially. Keep in mind, however, that your post-workout diet for gaining muscle mass should include supplements containing minerals with vitamins. When you come home from class, you should eat plenty of food. Food should contain carbohydrates and protein compounds.
Second meal
From all of the above, you probably already understood that after an hour or a maximum of two after class, you need to eat a full meal. During this period of time, it is necessary to consume protein compounds and carbohydrates. Then, after another hour and a half, the second meal should take place.
At this time, the main emphasis should be on foods rich in protein. Thus, it is necessary to eat chicken, cottage cheese, meat, eggs, etc. It should also be remembered that if after the second meal, there are still a couple or more hours left before bedtime, then you will need to eat again.
The last meal before bed should be liquid food. The best option would be a protein shake, preferably casein. However, you can use about 200 grams of cottage cheese, but not necessarily fatty. This will speed up the regenerative processes. Many athletes do not quite understand what a meal at night is for. Actually, the answer is very simple, because the body needs energy. For muscle tissue to grow, you need to shift the energy balance in a positive direction. You must understand that the body expends energy constantly and even at night.
To achieve this goal, two options are possible. The first one is intended for the real bodybuilding fans and involves the need to wake up at night and eat. Agree that for most athletes this is not the best way out of the situation.
It is much easier to take food before bed, which will be processed by the body for a long time, while supplying energy. Carbohydrates should not be consumed at night, as this can lead to a set of fat mass. But casein protein or cottage cheese will be the best solution to this issue. These products will supply energy to the body almost all night long, which is exactly what we need.
How to eat right in the morning to gain mass?
While we're talking about post-workout nutrition today for muscle gain, eating in the morning is very important in your daily cycle. Some sports nutrition experts believe that you should consume almost half of your daily diet for breakfast.
This is due to the fact that the morning food intake energizes the body all day. American scientists in the course of research have proved that people who do not eat breakfast are more susceptible to heart disease. It was also found that the liver performs its functions much better in the morning.
To "wake up" your digestive system, you should start the morning with a glass of water. The physique of an athlete is also very important for organizing proper nutrition after training for gaining muscle mass. It depends on which nutrients you need to focus on. Hardgainers need to pay special attention to carbohydrates.
If you are prone to gaining fat mass, then you should give preference to protein compounds. In addition, all athletes need to remember the importance of unsaturated fats found in vegetable oil and fish. Fats of an animal nature must be limited, but at the same time, they cannot be completely abandoned.
Meals before the start of the lesson
You start your meals before class with breakfast. This meal is significantly more important than the one that will be already before the workout itself. This fact is associated with the duration of fasting at different times. In the morning, the body did not receive enough nutrients for at least eight hours. Before the lesson, fasting lasted only a couple of hours.
We have already said that in the morning, be sure to drink a glass of water, and then after 15 or 30 minutes, start eating regular food containing protein compounds and carbohydrates.
Almost all experts advise against eating immediately before the start of the lesson. Eating solid foods will make it harder for you to exercise. However, the body responds to any food by releasing insulin. This anabolic hormone performs a transport function and can significantly accelerate the delivery of all nutrients to muscle tissue.
Simply put, eating before exercise can help speed up protein synthesis. Several years ago, a study was conducted in which scientists wanted to establish how much the production of protein compounds increases after eating liquid food.
The subjects took the gainer and the scientists found that the rate of protein synthesis then doubled. Thus, it is possible to recommend drinking a gainer before starting the lesson. This will replenish the body's energy reserves, which will have a positive effect on the intensity of the exercise, and also accelerate the production of protein compounds in the muscle tissues. You can also take a protein mixture.
For more information on post-workout nutritional guidelines for mass gain, see here:
