Special diet for weight gain and muscle strengthening

The special diet for mass gain and muscle strengthening allows both men and women to achieve harmonious and optimal muscle gain. It is a fractional diet rich in natural proteins.

The main points of the diet for gaining muscle mass are:

ensuring a good supply of natural proteins;

provide enough carbohydrates;

Include snacks to promote mass gain;

Make sure you eat a balanced diet.

Find out how to make a special menu for weight gain based on protein meals.

Mass Gain: The benefits of the diet and how it works

The diet for gaining muscle mass has many benefits, it allows you to:

Maintain muscle mass.

Promote muscle development.

Refine the silhouette

get a more powerful basal metabolism;

reach and maintain a healthy weight;

Avoid the risk of cardiovascular disease.

meet the body's protein needs;

provide the correct proportion of carbohydrates before and after physical exertion;

Learn how to create your own group winnings list;

Include snacks to distribute your energy intake.

Muscle is considered energy intensive, meaning it requires more energy or calories than fat mass to function well, so this increases your daily energy expenditure. Therefore, muscle training is recommended to induce muscle development while providing the right building materials for our body through food.

Several factors can affect weight gain such as:

food;

hereditary.

age;

The physical limits of the human body.

type and level of training;

recover.

Gaining mass and dieting: our general recommendations

For an effective private group gains list, some nutritional recommendations are essential.

It is important to provide the body with enough to regenerate and maintain muscle tissue in time. On the contrary, it is recommended to avoid excess nutrients that slow down fat mass gain and/or increase fat mass gain.

Foods to include in a protein meal

For an ideal protein meal, it will be necessary to ensure that you contain enough natural proteins and lean proteins. It is also important to switch protein sources, as they complement each other.

Protein intake should be accompanied by an adequate amount of fiber, carbohydrates and vegetables. All of these foods should be distributed well throughout the day and around your workouts to provide your muscle tissue with what it needs during muscle building periods.

Adequate amount of natural proteins

Healthy adults can safely consume up to 35% of their total calories as protein. In France, we consume, on average, about 17% of our calories in the form of protein. In a basic 2,000-calorie diet, this represents about 85 grams, which is not enough under a special mass gain list.

carbohydrates

Adequate carbohydrate intake outside of training will aid optimal recovery by providing the energy needed to build new muscle mass.

The main sources of carbohydrates are grain products, fruits, some vegetables and legumes.

It is important to provide the body with about 1 g of carbohydrates per kilogram of body weight after training. For an adult weighing 70 kg, this equates to 70 grams of carbohydrates.

Fruits and vegetables

Vitamin and mineral needs, in the context of mass gain, must be met by a varied and balanced diet based on the consumption of fruits, vegetables, dairy products, grain products, meat and their substitutes.

It is therefore important to include all food groups and aim to consume at least 5 servings of vegetables and fruits per day.

One serving of fruits and vegetables is:

1 apple, banana, orange or pear;

2 clementines

2 kiwi

2 apricots

250 grams of strawberries

10 to 15 cherries

Two slices of pineapple

1 salad bowl

250 ml of soup

1 compote

1/2 plate of green vegetables.

Eat a light meal and gain weight

It is recommended to meet normal protein requirements daily, but studies tend to show that timing of intake of these proteins is also very important.

According to one study, it would be more effective to spread your protein intake evenly throughout the day to maximize muscle synthesis.

For example, for an individual weighing 70 kg, eating 30 grams of protein per meal (3 meals per day) plus snacks that may contain 5-10 grams would be more effective than eating 10 grams at breakfast and dinner and 90 grams in the lunch. . Therefore, it is recommended to eat a lot during the day.

A post-workout snack is a critical component of mass gains. In fact, in the 30 to 60 minutes after physical activity, this is the optimal window to supply the body with the substances needed to rebuild the micro-tears caused by exercise. The ideal snack provides 7-15 grams of protein.

It is also important to supplement your dietary intake with carbohydrates prior to physical activity for optimal energy level during training.

Here are examples of mass gain-promoting snacks to include in your muscle building diet:

30 g of cottage cheese + 1 fresh fruit;

10 nuts or almonds + 1 compote;

1 yogurt + 1 teaspoon honey.

250 ml of milk + 1 fresh fruit;

30 g of oilseed puree + 2 rice cakes;

1 boiled egg + 1 slice of wholemeal bread + 1 fruit.

Protein and weight gain: What are the recommended intakes?

sport type

none (stable)

Aesthetic sports

endurance sports

strength sports

Maintain muscle mass

muscle mass development

protein requirements

0.8 g/kg body weight

1.2 to 1.7 g/kg body weight

1.2 to 1.6 g/kg body weight

1.6 to 1.8 g/kg body weight

1.2 to 1.6 g/kg body weight

1.6 to 1.8 g/kg body weight

It is therefore recommended, for the purpose of maintaining and/or developing muscle mass, to consume approximately 1.5 g of protein per kilogram of body weight per day.

Example for a 70 kg person: 70 kg x 1.5 g/kg = 105 g of protein per day.

Special foods for weight gain

Below is a more specific list of protein levels in common foods. The biological quality of proteins of animal origin is superior to those of plant origin.

It is still necessary to provide some vegetable proteins to ensure complementarity (see List of Nutrients: Proteins).

chicken

100 grams

31 grams

Minced meat

100 grams

30 grams

pork meat

100 grams

29 grams

Game

100 grams

28 grams

White fish (cod, sole, cod)

100 grams

23-26 g

Oily fish (salmon, trout, mackerel, etc.)

100 grams

23-25 g

firm tofu

100 grams

14 grams

Gruyère hard cheese

50 g

11-12 grams

soybean

30 grams

10 grams

Pork / turkey breast

2 thick slices (50 g)

9 grams

Legumes (beans, lentils, chickpeas, etc.).

100 grams

9 grams

Milk 0, 1, 2% milligrams

250 ml

9 grams

almonds

35 grams

8 grams

food

part

Protein amount

chicken

100 grams

31 grams

Minced meat

100 grams

30 grams

pork meat

100 grams

29 grams

Game

100 grams

28 grams

White fish (cod, sole, cod)

100 grams

23-26 g

Oily fish (salmon, trout, mackerel, etc.)

100 grams

23-25 g

firm tofu

100 grams

14 grams

Gruyère hard cheese

50 g

11-12 grams

soybean

30 grams

10 grams

Pork / turkey breast

2 thick slices (50 g)

9 grams

Legumes (beans, lentils, chickpeas, etc.).

100 grams

9 grams

Milk 0, 1, 2% milligrams

250 ml

9 grams

almonds

35 grams

8 grams

Greek Yogurt

100 grams

8 grams

Fortified soy drink

250 ml

6-8 grams

sunflower seeds

35 grams

7 grams

egg

unit 1

7 grams

Peanut butter or natural almond butter

2 tbsp. soup

5-7 grams

silky tofu

100 grams

5 grams

whole bread

1 slice / 30 g

4-6 grams

Yogurt 0-2% mg

125 grams

5 grams

quinoa

Half a cup

3 grams

White rice

100 grams

2 grams

cooked pasta

150 grams

Soda

1 can

cooked rice

100 grams

Mashed sweet potatoes

130 g

cooked hummus

85 grams

soybean chocolate drink

250 ml

Fruit yogurt

100 grams

bread

1 slice (30g)

15th

cooked quinoa

75 g

15th

Breakfast Cereal

30 grams

15th

winter squash

200 grams

15th

parsnip

115 g

15th

Special diet program for women

The ideal approach to your mass gain menu is to combine a source of carbs and a source of protein in your pre-workout snack.

Below is an example of a special diet program for weight gain for a woman who is gaining 70 kg of muscle.

Breakfast for bodybuilding

2 slices of whole wheat bread (4 grams protein)

2 tablespoons of peanut butter (8 g protein)

250ml milk (1%mg protein)

1 banana (1 g protein)

A special snack in the morning

Greek yogurt with fruits (8 grams protein).

midday

2 slices of wholegrain bread (4g protein)

85g canned tuna (15g protein)

Afternoon snack

1/4 cup unsalted almonds (7 g protein)

1 apple (0.5 g protein)

evening

100g chicken (20g protein)

1 cup rice (5 g protein)

1 cup broccoli (6 g protein)

post workout

120 grams of cottage cheese (15 grams of protein)

4 fig cakes (2.5g protein)

Total protein:

107 g

It is not recommended to eat as part of a special group gain meal

In a special meal to gain mass, some foods do not help the body. Either because it does not promote muscle mass gain, or because it promotes fat mass gain. This is a case of excess protein, sugar, or even bad fats. Therefore, it will be necessary to take care to limit the consumption of certain foods to ensure optimal weight gain.

excess protein

It should be noted that high protein intake has no additional effect on mass gain. An intake representing more than 2 grams of protein per kilogram of body weight, in a context where caloric intake exceeds requirements, will be stored in adipose tissue and thus will increase fat mass. In addition, excess protein can tire the kidneys in the long term and promote the onset of chronic kidney failure.

Sweet and processed products

As part of a special weight gain menu, it is recommended to avoid processed products and excess sugar. Excess sugar leads to fat gain and does not allow you to optimally develop muscle mass. On the other hand, processed products often combine sugar, bad fats, additives, and low nutritional content. Therefore, care must be taken to avoid them as part of a muscle building diet.

Here is a list of foods to avoid for harmonious mass gain:

Pastries, sweets and pastries.

Cookies and sweets.

sweetened yogurt, flavored milk, dessert creams;

jam, jelly, lard, honey;

Soft drinks, fruit juices and juices.

interferes with added sugars;

ready meals;

canned fruits

Commercial sauces: ketchup, barbecue, etc. ;

Fast food, pizza, burgers, etc.

bad fats

The fats to limit as part of your diet to gain mass are trans fats and saturated fats. These fats promote the storage and gain of fat mass. They also increase the risk of cardiovascular disease. It is mainly found in industrial products and products of animal origin.

Here are the sources of fat to avoid in a protein meal:

Palm oil ;

Hydrogenated oils and vegetable ghee.

French fries, breadcrumbs.

cheese;

cold meats;

full-fat milk and dairy products;

Butter and cream

Fatty meat:

Meat with sauce

ice cream;

ready meals;

Fast food ;

commercial sauces

pastries, biscuits and industrial pastries Vienna;

alcohol

tobacco;

duplicate products.

Getting Ahead: Practical Daily Tips

Alternate animal protein sources with vegetable protein sources;

add lentils to soups, salads and vegetable dishes;

Always keep a small box of nuts and almonds for a balanced snack;

cook as much as possible to avoid hidden sugars and bad fats;

Drink at least 2 liters of water per day and distribute the water throughout the day;

choose lean meat and eat skinless poultry;

Make homemade sauces using cheese and herbs and avoid commercial sauces;

Include fruits and vegetables at every meal;

As a snack, consider eating dairy products or their alternatives;

divide the diet by combining snacks with sports training;

making pastries from whole wheat flour and oil instead of butter and fruit puree instead of sugar;

Choose starchy foods and wholemeal breads for optimal fiber.

Fitness Group

Special diet for weight gain and muscle strengthening