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Schedule of eating for a set of m'yazovoi masi. How to put together a program for a set of m'yazovoi masi? One by one portions of stretched doby

There are two categories of people at the hall: one came to throw off the vag, the other - to gain it. For the mountainous relief of m'yaziv, it is not enough to take overworldly kilograms, it is necessary to build up m'yazov mass. And a lot of athletes are stuck with a problem: the weight is normal, the training is out of order, but the reverse relief does not show up. In order to reach the set goal, it is necessary to balance eating for a set of m'yazovoi masi.

Basic rules

If you organize a diet, those schobs of a meal of speech were a stretch of the day equally, to introduce three meals a day is a filthy thought. Break the daily norm of calories into 5-6 meals. M_zh them mayut buti prom_zhki about 3-4 years. Not the only important rule, but also:

  • Drink plenty of pure water. For a set of m'yazovoi masi, it is necessary not less than 2.5 liters of water per day, which, without a root, is rich in physiological processes that are necessary for the growth of m'yaziv, pass properly.
  • Additional number of calories for a mature athlete - from 3 to 4 thousand. In case of high-calorie products, it is not possible to fall more than 70% of the additional norm;
  • Take care of the balance of proteins, fats and carbohydrates in the diet. The additional norm in carbohydrates is 50-60% of the diet, proteins - 30-35%, fats - 10-15%.
  • Do not exceed the recommended dose of fats, give priority to the fats of the growing season. I will again turn off margarine, bacon, smoked meats and cowbass from the menu.
  • Unique greased and baked hedgehogs. Whisk a sparing dressing when cooking: boiling, simmering, steaming. Vegetables are better than sirimi.
  • Live the main part of the extra menu until 17:00. Two years before training - a portion of proteins and carbohydrates, necessary for eating meats. After training - sports cocktails with protein, vitamins and minerals.
  • For a period of 3-4 years after training, you should have high glycemic index products, so that after the effort to restore the stock of glycogen in meats. Salted buns and buns of hot and high-calorie, ale їx are reserved for vinyatkovy vipadkіv.
  • Don't check the swedish results. Normal weight gain is 600-800 grams per day. As you gain more weight, you are driven to be lamented, and not happy: the growth is not only m'yazi, but also fatty tissue.

tipi staturi

Some athletes are easier to build up the mass, others are more foldable. It’s possible to train with rock, lift the barbells to snidanok, hurt that evening, but we’ll lose weight, without pressure on the relief, and if it’s similar to the hall of a sprat of months - and now it’s hizuetsya with an ideal press. Tse lie in the type of statue. Vіn vplivaє on the training plan and the choice of products for the set of m'yazovoi masi. Therefore, before folding the diet, it is important to designate your type of statue.

Ectomorph is more likely to be brought up. People of such a statue are beautiful athletes and skelelas: they stink in nature thin, energetic, and rotten. The stench may have a swedish metabolism, an ectomorph can only do this through serious health problems. However, it is not easy for such an athlete to build up mucus, so he is recommended to implant proteins before training that next day.

If you belong to the category of athletes, do not worry: so, you need to balance your eating in such a way that you get a lot of protein, and the result will not be quick. Then, if you show up, you will look miraculous. Visibility to fat and viscid brushes allow reaching even the gargantuan relief of m'yaziv.

The direct prolongation of the ectomorph is the endomorph. How importantly you throw off your vagus, but you easily gain it, you can see nature’s tight complexion and solid, more fluffy, better for everything, you have the very type of statue. Good, you have a quick build-up of m'yazova mass. Poor those that are not visible behind the fatty tissue. Endomorphs should be trained in such a way that they burn more fat. How is your temper, if you train at the same time, don’t eat the boroshnyan, fat or shkidlivu zhu. You varto call living such a life to the minimum.

Most brilliant results in the hall are achieved by mesomorphs. Tse cholov_ki athletic skladannya z rozvinenimi m'yazami, ale without schilnosti to ponoti. It is not necessary for you to apply for the improvement of the m'yazovoy mass of stiles zusil, like ectomorphs, but it is not necessary for you to surround yourself in їzhі, like endomorphs. Mesomorphs can allow themselves more freedom when choosing training programs and eating for a set of m'yazovoi masi.


Calorie content

To throw off the vaga, you need to spend more calories, take less. For the growth of the m'yazіv, the following principle should be taken into account, but it should be so that there are too many calories in the m'yazi, and not fatty tissue. You can loosen the optimal number of calories in different ways. Some trainers recommend this method: write down the amount and amount of everything on the day, calculate the average daily calorie content, and then just add 500 calories to the figure. Theoretically, what is sufficient for the body to grow m'yazi.

And yet, the simplest way to get the right amount of calories is: multiply your weight by 30, subtracting the number will be an approximate norm of calories for doba. You need a lot of energy to keep your body functioning normally. If you want to build up the m'yazovu tissue, you need a little more energy, add 500 calories to that figure.

The formula for the increase in additional calories looks like this:

Vaga × 30 + 500 = normal calories

Protect also the specifics of your statue. As an ectomorph, 500 calories will be enough, add 1000 to the top.


Proteins for a set of masi

Not all calories are the same for m'yazyv: you can't eat meat, which will take revenge on an additional portion of energy, and vvazhat, that you will eat the growth of m'yaziv. For a set of m'yazovoї masi, eating can be balanced, and the proteins in this case may become no more than 30% of the total.

The majority of bodybuilders do not protect the big squirrels, but they care less about the creatures, because the stench will conquer them better. It is also possible to take the norm of protein from additives, but it is optimal, as you save time and additives, and produced proteins.

The norm for a mature athlete is approximately 2 g of protein per kilogram of weight. For example, with a vase of 85 kg, you need 500 g of chicken breast (replace 100 g of protein), 100 g of syrah (30 g of pure protein), 5 eggs, 2 bottles of milk. If only butt, you can include more or less food in the plan, as you like.


The main part of eating is eaten on carbohydrates: 50-60%. As you have calculated the optimal quantity of protein, the increase in additional norms of carbohydrates in the warehouse is difficult - even more protein.

Protect what carbohydrates can be forgiven and folded. Forgive yourself quickly, crying out for a sharp streak of glucose in the blood. The folds are splitting more, pіdtremuyuchi rіvіn glucosi protyag thrice hour. Let’s add food to carbohydrates, so that we can eat in porridges and legumes. Vtіm, if you need to remember the energy reserves of the term, you can eat and snacks in carbohydrates: licorice. But you can’t take them as a basis for eating.

Nareshti, do not forget about vegetables and fruits - they have a lot of cells, as a way to assimilate them. Therefore, in reasonable quantities, fresh vegetables can be eaten without a puff.

How much do you need to lose fat

The additional norm of fat is 10-20%. It is not possible to switch them off as a whole, but it is important to give priority to the fats of the dewy trip, the fast-growing products. Vinyatok become less seafood, rich in omega-3 fatty acid.


Go mode

Reach out to the regime: wait at about the same hour. Chaotic eating can be the cause of a set of adipose tissue, and for people who actively train, it is the cause of an increase in m'yazyv.

Snidanok

Snіdanku options: porridge with milk, two eggs cool, toast with jam. Abo corn porridge with milk, scrambled eggs, a sandwich made from whole grain bread with top butter. Also pіdіyde rice porridge with milk, scrambled eggs, dried fruits.

Obid

For lunch, you can eat rice, boiled chicken breast, stumps, tomatoes and three whole grain bread. The next day - barley porridge, goulash from yalovichini, sheep's salad and a small piece of wheat bread. Abo pilaf, shrimps, coleslaw.

Noon

Do not miss the afternoon: it is important to keep the mode of life alive. At the same hour you can eat buckwheat, turkey fillet, and vegetables. Abo barley porridge, steam cutlets from yalovichini, banana. The next day - stew from compatriots with vegetables and chicken fillet.

Snack

For a snack, a bottle of sour milk and a small piece of hard syrah, syrah with yogurt, a milkshake, non-fat syrah are suitable. Don't take a bite to eat, for example, "Snickers" let you know.


Supper

Pollock, kvassola, dressings with sour cream, vegetable salad - a good variant of a sports evening. You can replace it with rice, veal and Greek salad. Abo pіsnim pilaf, ribnim soufflé and squash caviar.

What is up to training

Before training, it is necessary to eat well for 2-3 years: soak up, so that the basis was folded in carbohydrates and animal proteins. For example, pіdіyde rice from chicken fillet or turkey. Supplemental intake of sirovatkovy protein and a few capsules of amino acids before trying to protect the ointments from splitting.

What is next training

If the body needs to be intensively stimulated for 24 years, then do not rely on taking it and take care of the graphics of it. Immediately after that, you can drink a protein shake or go to the closest analogue: eggs and syrah.


The best products for the growth of m'yaziv

First, about what to tell the athletes a lot of coaches, - the egg zhovtok is usually not more than two times a day, and the whites are a few times a year. Tse zherelo necessary for m'yazіv squirrel! Ale didn’t hit the egg white like a wedge. Combining various products for a set of m'yazovoi masi, you will put together a correct, healthy eating schedule.

Kashi

Kashi give energy, necessary for training. The stench is rich in carbohydrates, as well as amino acids and protein.

riba

Riba helps to effectively increase the m'yazi. It does not have only proteins, ale and amino acids and polyunsaturated fatty acids Omega-3, which are necessary for the correct assimilation of proteins. Therefore, do not encourage yourself to enjoy a bite of tuna, salmon, cod or mackerel. The best ocean fish is the best, and the most brown tongues have the most.

fruits

Fruits are rich in cells, vitamins and amino acids. The best for athletes are pineapple, dip, sour apple, as well as citrus fruits: grapefruit, oranges.

Meat

Meat birds have up to 50% protein, but it is necessary without high-calorie skin. Yalovichina and rabbit fillet to avenge creatine, which is necessary for spitting fat and life-sustaining acid. It is important that the meat be lean. From the point of view of the coriste is the edge on the side of the chicken and indica fillet, yalovichini, rabbit.


Solodashchi

Not all malts are however shkidli: among them there are non-caloric desserts, which will help to replenish the stock of soft carbohydrates, as well as bring satisfaction. Sometimes there is only one reason for the painful feeling of hunger - lack of satisfaction, joy in the air. Therefore, do not encourage yourself in small portions of hot chocolate, marshmallows and marmalade.

Dairy products

Hopefully, you don’t have lactose intolerance, because whole milk and sour-milk products are rich in calcium and vitamin D. In addition, the amount of sour-milk bacteria is corrosive for the body, baked superchicks are carried out at the same time, and in any case, calcium will be needed for the growth of m . A little trick: fatter milk changes after exercise.

Vegetables

Like fruits, vegetables rich in cellular tissue and so rich in speech, like vitamins and amino acids. Athletes are recommended to eat products for a set of m'azovoy masi - for example, lettuce, cabbage, asparagus, spinach. And the soy sauce of natural brodin is to replace the strength.


Boroshno

White bread, licorice buns and custards - these are the products that are recommended to be recommended. Ale not obov'yazkovo include all boroshnyan products from eating. The price is not important: whole-grain bread, bread with visives, yeast-free wheat and dietary bread, whole grains are suitable for carbohydrates.

Athletes are recommended not only to eat a healthy diet and increase calories, but also to eat and exercise. If I help you to control your weight and adjust your diet with improved conditions, features of complexion, I will become healthy. In the future, you can develop an optimal diet for yourself. However, at the beginning stage, consult with an informed trainer.

As a change in diet provoked an increase in waist oblige, train more intensively than the best, and increase the rate by 10%. Tilki systematic pіdkhіd to sports and diets to help you get rid of the form.


For now, one part of the strong half sweats in the gym and wears out for yourself, to lose weight, to joke about a friend, to get such a good thing, to gain money with kilograms of m'yazyv and get a thin statue.

We sort out the problem, we put together the correct system of eating with the same menu and we start changing the body to a better one with different types of Life Reactor.


Eating for a set of masi body for people at home minds - what and if є + table

RECEPTION OF LIVESROZPODIL BILKIV, ZHIRIV I VUGLEVODIV
Snidanok Choose simple carbohydrates
Stretch of the day Foldable carbohydrates and dietary proteins
Before training Folding in carbohydrates
Sub hour of training Permissible licorice water with glucose
After training Folding in carbohydrates
Before bedtime Longevity of proteins in sire or casein protein

Start the day with the best s rіdini - bottles of fresh juice, compote, or just drive. Snіdat through pіvgodini.

Do not forget that if you are a smart girl, you can’t go to training every other time - the difference between the receptionist and employment is due to becoming two years old.

Do not forget about vitamins - on the day of obov'yazkovo it is necessary to have a drink of fresh vegetables and fruits. Especially colorful carrots, apples, citrus fruits, berries.

In the presence of confectionery brews, you can feel it - the stench calls out a swedish streak in the blood, and the body transforms glucose into fat.

Proteins

Particularly needed after sleep and intensive training, if the body was starving / actively exhaled energy.Additional norm of accommodation is healthy 2 grams per 1 kilogram of vaga, to each person 70 kilograms, 140 g of protein is consumed per day.

Before them one can see:

  1. Dairy products: cheese, yogurt, milk, kefir
  2. Gorikhi, nasinnya
  3. You must see legumes: kvass, sochevitsya, peas, chickpeas, mung beans.
  4. Active vegetables: spinach, broccoli, asparagus

Dairy products

Shvidki and povіlnі

Shvidkі owe to fall on the morning of that period immediately after taking it from the hall - the stink is necessary, so that you can quickly cover the need for energy.At the hour of the war, I’ll take care of them more, and at nothing I’ll take care of them. Dobova norm 0.4-0.5 kg.

At the menu of eating for a set of masi tіla for people at home minds, it is ideal to fit:

  1. Kashi - rice, Greek, Vivsyan, Pshonyan
  2. Paste from durum wheat
  3. Visivkovy, black and life bread
  4. Muesli
  5. Potatoes, carrots and beets at the borders of the reasonable

Zhiri

The stinks are subscribing to richness- korisni (mayonnaise, butter) and non-existent- brown (roslinna, olive, llana, sesame and other oils,).From 16 to 28 years old, 160 g of fat is needed per day, for 29-40 years old - 95-150 g, after 40 years - 70 g.


Avocado bagat with essential non-essential omega-3 fatty acids.

Why such an important protein and why take it?

Protein- Budmaterial for m'yaziv.With intensive training, one cannot do without it - more m'yazova mass, more protein is needed.

Russian clitins avenge sochevitsya, peas and soybeans; creatures- Sir and milk. Qi products are guilty but present on your menu today.

Beginners in bodybuilding often start with evil prepared powdered cocktails.However, it is not an absolute benefit for a set of m'yazovoi masi.The most effective stench in times, as you know, that after training there will be no time for a full reception.

Eating for a set of masi tіla for people - butt

RECEPTION OF LIVES APPLIED MENU
Snidanok

Be it milk porridge with butter, kava or tea with milk and honey, toast with cheese, zhmenyu gorikhiv
Other

Pasta with cheese and eggplant or cheese with yogurt and tea; fresh fruits
Obid

Soup (borscht, rose salt, peas), vegetable cutlets and salad with sour cream, wheat bread
Noon

Vegetable salad with cheese, fresh sik
Another noon

Milk with oven or fruit salad with yogurt
Supper

Vegetable omelette with syrom and warm milk with honey or sirna casserole with sour cream and tea

The basics of eating for a set of masi tіla for people at home minds

The reason for the supra-worldly human thinness can be specific to the body of the body, accelerations, health problems and poor sounds.

The remaining two points are immediately omitted - before planning a new menu, that training / chicken system and the appointment of a doctor of obov'yazkovі for zamovchuvannyam.

Having changed, that thinness is not the result of illness, we will have a new diet for the following rules:

  1. Live more high-calorie food, Based on the principles of healthy eating - it is important to increase not the amount of food, but the number of calories
  2. What is the reason for Swedish metabolism, select menu for yoga upgrade
  3. More collapse and go in for sports, so that the hedgehog did not go into the fatty pros and lives, but in the m'yazi
  4. Larger diet up to 3000-4000 calories, eating 5-8 times a day- With small portions, the body copes better and does not absorb anything into fat
  5. I have less fat: 30-40% of the diet is given to proteins, 45-50% to carbohydrates
  6. It is not forgotten that the human organism works better for women, and therefore, it will be easier to acquire and re-poison food - traditional diets for a set of masi in this type of mood will be unrewarding
  7. We do not confuse ourselves with the same types of products- Only proteins or carbohydrates; calories, vitamins and micronutrients are due to the star
  8. If necessary, dilute the menu with BCAA-amino acids, proteins, protein-carbohydrate cocktails, to induce catabolic reactions
The diet is responsible for being on the right diet of fats, proteins and carbohydrates

Porada: pathological thinness is often endowed with thin-skinned people - the stench always looks miniature and navit kvolimi, ale, having correctly developed the menu, and in this way you can build up m'yazi.

By itself, eating on masa is made up of three crusts:

  1. Robots with a great vag at the gym
  2. Dietary consumption of proteins, fats and carbohydrates, with the need for specialized sports eating
  3. Povnotsіnnogo vіdpochinku m'yazіv

Part of the athletes are afraid of fat buildup instead of weight loss and intensive training with sushi - a carbohydrate-free diet.

Such a concept is fundamentally wrong - overnight fat loss with a calorie deficit causes stress in the body and can turn into health problems, especially in the SHKT.Razumnіshe razobite a little, and then troch pіdsushit.

Okremo varto tell about eating and training for people-ectomorphs.This type of stature can be used for low strength, high growth and lean stature with narrow brushes and minimal fat padding.

Such athletes are miraculously given the right to virility, and the axis, engaged in bodybuilding, needs to gain respect for important basic split training.Ectomorphic mayzhe not build up fat, that in їhnomu vіpadku vengeance great obsjag be-like їzhі.

Porada: in order to improve the results of the yaknaishvidshe, it is recommended to eat skin for 2-3 years.


You may experience skin 2-3 years

Eating for a set of masi tіla for people at home minds - menu for the day

Ration of prescriptions for three main meals and three snacks. Target calorie content - 3000 units.Do not forget to follow the drinking regimen and drink 2 liters of water a day.

Monday

  1. - Vіvsyanka on water or milk, tea/kava, banana
  2. - potatoes stewed with vegetables in a slow cooker
  3. - I press mountains, sire
  4. - rice with vegetables
  5. - vegetable smoothie, toast with cheese
  6. - fruit salad and a bottle of yogurt

Tuesday

  1. - pshonyana porridge with honey and milk, zhmenya gorіkhіv, grapefruit or orange
  2. - eggplant pasta
  3. - a bottle of kefir and toast from whole grain bread
  4. - sir z kiwi ta gorikhami
  5. - baked vegetables with tofu
  6. - a bottle of yogurt and toast with peanut butter

Cook baked vegetables

Wednesday

  1. - Vіvsyanka with banana, apple and zhmenya gorіhіv
  2. - pilaf with vegetables, tea
  3. - vegetable omelet with black bread, apple
  4. - smoothies with fruits and milk
  5. - salad with fresh vegetables, greek cutlets
  6. - sir with jam and yogurt

Thursday

  1. - rice lokshina with vegetables, reaping mountains and apples
  2. - vegetable soup, stew
  3. - a bottle of kefir and a bowl of whole grain bread
  4. - fruit salad with yogurt
  5. - baked with potato syrup
  6. - Sirniki, tea

Rice lokshina with vegetables for snacks

Friday

  1. - bread with cheese, salad with fresh greens, chi kava tea
  2. - cheese and banana
  3. - Greek mlints with mushrooms, sik
  4. - vegetable smoothie
  5. - vegetable cutlets and boiled rice
  6. - yogurt with berries

Saturday

  1. - Vіvsyanka with banana and peas, tea or kava
  2. - baked in oven vegetables
  3. - a bottle of kefir with whole grain bread
  4. - cheese with honey and fruit
  5. - couscous with vegetables
  6. - fruit salad

Don't Forget the Brown and Lively Couscous

week

  1. - vegetable omelette, cheese toast, abo cava tea
  2. - mushroom puree soup
  3. - cheese with yogurt and banana
  4. - rice with vegetables
  5. - fruit smoothie
  6. - salad with fresh vegetables with sour cream

Porada: 70% of the time to slow down may fall an hour before four days of the day.

Like bachite, for a set of masi tila, it is easy for people to milk.With a prescribed diet of 3,000 calories, approximately 600 kcal should be given to proteins, 1,500 to carbohydrates, and 900 to fats.

As your task is to collect dry muck mass, it is especially necessary to control the quantity of products to avenge tsukor.The diet will have to look over again and turn on the new chocolate, boron and zucerka.

It is also necessary to increase the quantity of growing fats and reduce the creatures.You will find the basic information about the drying of the body in the article.

Dekіlka porad about subtle living for a set of body weight for people you know from the video below:

Sob m'yazova mass grew swiftly and bula yakіsnoy, it is necessary to orientate not lessfor training. Diet plays a very important role in the growth processm'yaziv. The program of eating on masa is the foundation of the main principles of rational and balanced diets, as if to improve the body of an athlete or just a lover of intense training. What are the products for the set of m'yazovoї masi ocholyuyut list? Yakim may buti ration eating gain weight: frequency, calorie content, nutritional intake? What is the role of sports supplements in a set of drugs?

Principles of eating for a set of masi

Frequency and number of receptions

The thoughts of coaches, nutritionists and athletes were divided. Some are for the main option - 5-6 meals per day, others - for 3-4. With the first option, the organism takes away the vital elements of the skin 3:00 without any problems. It is important for athletes who compete on a professional level. Another pidide system for amateur athletes. For them, there will be three main priyomіv їzhi, bude one dodatkovyy, but at the look of pure protein.

Additional calories

M'yazi grow, if there are too many calories. It is important, with which foods you can find calories. Eating for a set of m'yazovoi masi may come from the right eating. And a lot of fat, which, having settled down, needs to be trimmed under control.

Spivvіdnoshnja blіkіv, zhivіv i vuglevodiv

Proteins- Budіvelny element m'yazіv. At the implantation їzhi їх may be 30-35%. Dobov norm per 1 kg of body weight - 1.5-2 grams.

Zhiri. In order for the m'yazi to grow normally, it is enough for the body to take up to 20% fat from the total diet.

Carbohydrates- Energy. Їхні interі - 50-60%.

Optimal hour

Uzgodzhuvati priyomi їzhi more quickly with your training layout. Meal іz in uglevodny stubble for 2 years before exercise. Once after physical activity, you can eat bananas. Ale povnotsinniy zhi zhі is guilty but not earlier, nizh after 40 minutes after employment, with proteins and carbohydrates.

Eating ration: hedgehog and food for a set of m'azovoy masi

Eating products for a set of m'yazovo ї masi must be brown for the athlete's body. It is important that the stench is completely safe for consumption for all nutrients, minerals and vitamins.

1. Three whites:

meat chickens, turkeys;
dairy and fermented milk products (milk, yogurt, sir);
Fish and seafood;
eggs;
legumes (chickpeas, sochevitsya, peas, kvassola);
peas (pea hairs, almonds, hazelnuts);
cereals (buckwheat, quinoa, amaranth)

2. Three fats:

Fatty fish;
avocado;
roslinnі olії (olive, llyan, olіya grape tassels);
gorіhi ta nasinnya (leon, sesame)

3. 3 carbohydrates:

Groats (wheat, millet, barley, rice, oats);
pasta (wheat, corn, rice, wheat, pivb'yana);
vegetables (potatoes, carrots);
fruits and berries (bananas, pineapple, midnight, raspberries);
dried fruits (rodzinki, figs, dried apricots, prunes, cranes).

A photo. Carbohydrate products for a set of m'azovoy masi

4. Vitamins and microelements

The skin group of plants and creatures can take the necessary vitamins and microelements. Calcium, potassium, magnesium, iodine, salt and others. For normal functioning of the human body, the diet may be different.

Menu for a day for a set of m'azovoy masi

Let's take a look at the variant of the tizhny menu from 6 we will develop eating.

Monday

» Snіdanok: 3-4 egg whites (dvarenі), vvsyanka with 1 banana and honey.
Another snack (snack): cheese with be-yakim fruits, berries.
» Obid: chicken breast baked with vegetables, boiled bulgur.
» Supper: steamed fish, avocado salad, whole grain bread.

natural yoghurt with fresh fruits and berries.

Acceptance after training: chicken breast cooked with rice.

Tuesday

» Snіdanok: scrambled eggs from 3-4 whites, greens, water vine with apples.
Other snack (snack): natural yogurt, banana, harvest of hairy peas.
» Obid: steamed fish, vegetable salad, dressing with olive oil, buckwheat.
» Supper: baked chicken breast, salad with egg whites and greens.

Reception їzhi before training: whole grain bread with honey, peas.

Acceptance after training: turkey with stewed vegetables.

A photo. Protein menu for the growth of m'yazovoi masi

Wednesday

Snіdanok: Vіvsyanka with 2 apples, honey and peas.
» Another snack (snack): sirna casserole with berries.
» Obid: steam turkey with vegetables and rice.
» Supper: cooked fish, salad with fresh vegetables.

Reception їzhi before training: fruit salad (apples, grapes, oranges).

Acceptance after training: tuna in wet juice with fresh vegetable salad.

Thursday

» Snіdanok: 3-4 egg whites (varenі), syrniki with banana and honey
Another snack (snack): natural yogurt with peas and fruits.
» Obid: cooked chicken, vegetable salad with avocado, brown rice.
» Supper: syrniki with dried fruits, kefir.

Reception їzhi before training:

Acceptance after training: yalovichina steam with buckwheat.

Friday

» Snіdanok: 3-4 egg squirrels (dvarenі), vvsyanka with apples and honey.
Another snack (snack): cheese with whatever fruits, berries, peas.
» Obid: fatty fish, baked with Bulgarian pepper, boiled potatoes, fresh vegetables.
» Supper: chicken breast and grilled vegetables.

Reception їzhi before training: natural yogurt with banana and midnight.

Acceptance after training: steam turkey with fresh vegetables.

Saturday

» Snidanok: sirna casserole with banana and honey.
» Another snack (snack): white omelette (3-4 whites), vegetable salad.
» Obid: yalovichina cooked with vegetables, buckwheat.
» Supper: riba parova, vegetable salad.

Reception їzhi before training: fruit and berry salad with natural yoghurt.

Acceptance after training: chicken breast, baked with vegetables, brown rice.

week

» Snidanok: protein sirniki, fruit salad.
» Another snack (snack): 3-4 egg whites (varen), greens.
» Obid: pasta with seafood, vegetable salad.
» Supper: grilled turkey and vegetables, greens.

Reception їzhi before training: whole grain bread with apple, honey, peas.

Acceptance after training: cheese with natural yogurt and banana.

For the quiet, to whom such a menu option is given to be foldable and stained for a penny, you can add a budget food ration. There will be more cereals, less variety of meat products and not so rich fresh fruits. Home eating for a set of m'yazovoi masi is composed of more importantly streaks, steamed, in the oven or cooked. In the basis of eating for a beginner, there are buti and protein products: meat, poultry, fish, eggs, milk.

The role of sports eating in the collection of m'azovoy masi

Diet for the mass to make a copy. It is often important for an athlete to do without taking additional benefits - sports eating.

Now include sports eating

Properly chosen sports food gives an additional charge of energy for training, increases the athlete's vibrancy and adds to the set of m'yazovoi masi. Kharchov's additives help the body to become more rejuvenated. The stench is supplemented with a complex of proteins, fats, carbohydrates, minerals and vitamins. If the usual food diet is impossible to provide the athlete's body with the necessary nutrients, sports food can be added to help.

Who needs a gainer

If the m'yazova mass is collected with great difficulties, you can speed up with a gainer. The sports supplement can easily cope with neglected depressions: with a nasty stature, lack of weight.

Who needs protein

Protein will help those athletes whose training regimen is even more intense. When you need it, you need to transform your body - build up the mass of m'yaziv. Protein - protein concentrate, up to 90%.

Who needs creatine

A strong natural energy man, who will become amateur athletes in the future, who want to increase their power performances. Creatine has a lot of muck in the middle, which allows it to easily penetrate into them. Tim himself is growing up fast.

Who needs BCAA amino acids

The advantage of additives in mittevy was acquired. M'yazi, yaki kindly corrected, require reinforcement. Amino acids and BCAAs reduce the breakdown of malignancies after intensive work. That stink is needed by everyone who trains hard.

The result, which you want to achieve through training, to lay not only in the complex of rights, the intensity to take that diligence, but also in the diet. It is important to choose the right food for a set of masi.

It is important that there are no beds for the recruitment of masi in the body of a person. In fact, if the supra-world vaga reaches a few centners, then I turn a person into a bezporadny kalіka. Tse unhealthy vaga, fat. Most of the time, the fault of this difference is the lack of low-level medicine ailments.

Competently selected products in the set of m'azovoy mass, including sickness of the past. For those who want to build up, don’t forget the memory of the legacy of ancient doctors: don’t be naughty!

Shchob m'yazi grew, necessary richly, regularly, often. You may be sour and caloric, but with brown protein, and not skidful fat calories. Saving on zhі is not enough, because the lack of balanced brown speeches with stronger training definitely negatively affects health.

  1. Sir
  2. yalovichina
  3. chicken fillet
  4. turkey meat
  5. Chervona riba
  6. fish fat
  7. buckwheat
  8. vivsyanka
  9. water.

Changed products (cream water) to cover the complex of life important speeches: proteins, brown carbohydrates and fatty acids, cells, vitamins, microelements. Water at the required amount of water adhering to normal etching, boosting strength, adding energy.

Protein products for a set of m'yazovoї masi

Recommended products for a set of m'yazovoi masi є recognition of "white leaders": eggs, cheese, meat, fish, cereals, peas.

Sir is made up of whites, and they will be won in different ways: one swede, others more. This one has a special value for a fermented milk product, which should be avenged over 20 hundreds of white speeches.

Yalovychyna, white chicken meat (breast), turkey are top-listed for athletes products.

The salmon of the most other seafood helps to build up the meat, and the positive impact on metabolism will speed up the result.

Rib'yachi fat is also added to the exchange of speeches. Mayuchi protizapalnuyu diyu, give a boost to the body after active training.

Eggs by the power of the forces are a balance of the basic mini-product for sports eating.

Vivsyanka is dear to everyone, it is not included in the various menus: from dietary to sports. Її presence is even more ancient and in our mind. Add brown carbohydrates to white porridge, stinks add a little bit of sourness and rye to blood sugar.

Greek porridge also adds to the growth of m'yaziv, which cannot be ignored when choosing protein products for the set of m'yazovoy mass.

The spring peas and now, the cream of the growing whites, provide the body with antioxidants, which will speed up the recovery process after going in for sports.

Calorie products for a set of m'yazovoї masi

As a rule, increase the mind of a person. They want to look like men, for whom they are ready to look at such shkidlivih zakhoplen and go to the gym. And yet it appears that there is little, it is necessary to take care of your eating. Oskіlki ration of caloric products for a set of m'yazovoi masi nіvnі z trenuvannyami ochіkuvany zabezpechuє result.

The principle of eating a person, which is a mother’s garni and strong torso, is based on the fact that wine is guilty of taking away all the living speech, vitamins and minerals. Ale, the quantity of protein may prevail; for production for such a regime, you should live much more protein, lower sound.

  • Bіlok - tse m'yaso, fish, eggs, milk. Yogo dobova need - not less than 2 g per kilogram of fat body. Take more, lower stained glass, it is necessary not to change, even if only for such an arrangement, the mass of m'yaziv is effectively reduced. Dosvіdchenі people to please do not take to respect the white of the dewy trip, only from the products of the creation.
  • Another rule: the amount of protein, which is nadіyshov z їzhey, having successfully turned into m'yazovі fiber, it is necessary enough energy for the active exchange of speeches. Energy functions, as you can see, are folded into carbohydrates. The price of porridge, vegetables, bread from a coarse pomelo boar - but not semolina, and not a good vipіchka.

In general, the proportion of brown tongues is completely adjusted to a significant supplementary diet, which, in addition to proteins, is supplemented with supplementary fats. Approximately like this:

  • 20 -30% protein
  • 50 - 60% in carbohydrates
  • 10 - 20% fat.

It is allowed to store the diet for the improvement of individual tastes, due to the love of the country or the product for the set of m'yazovoi masi. The total number of high-calorie foods is not responsible for overeating 70% of the total weight loss per day.

An additional portion of high-calorie products for the recruitment of women is required to be charged for six or more meals. Repair wounds from carbohydrates, and in the evening, deprive the left part of proteins.

Products for a set of dry m'azovoy mass

Gathering of dry m'yazovoi masi - tse growth of m'yazіv without fat or with yogo minimum. Find out what is within reach of two priyomi, dividing sports training and taking products for a set of dry m'azovoy masi into two stages:

  1. collection of m'yazovoi masi
  2. polishing m'yazіv (fat relief).

Specialists, like such thoughts, perekonan, that it’s unrealistic to get a dry mass at once and it’s not possible to live on empty hopes. It’s better to eat right and eat regularly.

Eating at different stages is fundamentally different. If the first organism needs too much calories, then the other one will have a deficit. Such a diet is accessible to carbohydrate deficiencies.

Growing up the mass, їzhte often, schob postyno p_trimuvat organism. Peculiarities affect retail needs for a long day. From the wound, that whole first part of the day was spent on energy, tobto in carbohydrates. From the hour until the night - squirrel. Before training, it is necessary to take plenty of carbohydrates and proteins, after that, drink water, and after a few hours, re-energize the body with full proteins and carbohydrates. On the lower side is casein protein.

Another period is spitting fat. Axis healthy diet:

  • rice (preserves)
  • chicken breast
  • sir lean
  • egg or egg white
  • vegetable salad
  • water.

Smut in dry food - include simple carbohydrates in malt, juices, healthy savory with fat creams. In other products for the set of m'yazovoi masi, they are filled with them themselves.

Product rating for a set of m'azovoy massa

Find out different ratings of products for a set of m'azovoy mass. Most similar products simply occupy different positions. A simple set of proponations is made up of rich brown proteins and carbohydrates of grub products:

  • chicken breasts
  • fresh natural yalovichina and veal
  • rice, greek, porridge
  • pasta virobi
  • potatoes
  • black bread

Carbohydrates - at a discount and 25% of the norm - after borrowing. Fat troch more than 15%. Without a great number of leaders, the growth of m'yazyv is impossible.

  • sonyashnik, mackerel, kiwi, pineapple, venison, kava, yalovichina, ginger, natural yogurt, turmeric, cider, chocolate milk, buckwheat, almond, cherry juice, marshmallow, watercress, sesame halva, pepper, oseledets, sochevitsa, pasta (pasta), asparagus, sprouted wheat, spirulin (green water), mineral water without gas, turkey meat.

Possible other rating options. Ale, it’s not only the quality that is important, but the quantity of the hedgehog. On the back of the head, you need to take a sizable portion. And also prepare yourself psychologically: adjust to the optimal mode of eating and training, obov'yazkovo vikonuvaty us and viriti in success. Without diligence, that strength of will will not help people with the same products for a set of m'yazovoi masi.

Cheap products for a set of m'azovoy masi

In order to have a good figure for dermatitis, you can make up a diet of cheap products for a set of m'yazovoi masi. For example, like this:

  • riba pollack - dzherelo found whites and brown fats;
  • fish fat;
  • chicken fillet;
  • fat sire;
  • rice, wheatgrass, millet, buckwheat (according to taste, for variety) for garnish;
  • potatoes (mashed potatoes);
  • egg powder (protein is much more, lower in the sour-milk group);
  • eggs;
  • mushrooms;
  • kvass;
  • available vegetables, greens, fruits, peas;
  • dried fruits;
  • water.

The budgetary diet has a hint of bitterness, giving the impression of not such a relish and smell, like a flamboyant. If you want to, you can eat both those and others.

For pіdrahunku calories є special tables. It’s time to signify, how many things, to go “at an eye”. Low-calorie vegetables can not be appreciated.

Prepare steam, stew, boiled straw. Vegetables, greens, fruits, sirimi.

The best products for a set of m'azovoї masi

The best products for a set of m'yazovoi masi, obviously, are purely natural, ecological products. As such eating is supported by regular physical efforts, it is possible to achieve the ideal body shape.

  • Water is the number one product on this list. And not without reason, even and m'yazi, and the whole organism behind the chemical warehouse is sucrose water, it's only close to 20 vіdsotkіv to become more and more. You need to drink fast, and at the hour of the vanity - it’s done, so that you can replenish the water, I’ll spend it later when I’m breathing.
  • Sea fish of all kinds, especially tuna and osseledtsi. Proteins and non-essential omega-3 acids are essential for the body's muscles and loins due to self-sufficiency after intense rights. The body, which urgently needs protein, does not stand on ceremony, but omega-3 improves protein hunger - until midnight. Bazhano vzhivat riba trichi for the day.
  • Milk and lactic acid products are indispensable in the diet of healthy skin people. Milk relieves pain in m'yazakh, yogurt, kefir, sour milk contain the necessary for the bones and m'yaziv vitamin D and calcium, lactic acid bacteria are important for stimulating herbal processes.
  • Chicken eggs are easy to digest proteins, vitamins A, D, E, even the necessary minerality of m'yazovykh links. Nutritionists recommend up to ten eggs per day.
  • M'yaso, ale all sleep. We choose yalovichin, chicken meat, turkey meat - dzherelo of essential amino acids and creatine, which helps to increase muscle mass and change fat reserves.
  • Grains and leguminous plants can also make an indispensable deposit at the right side of the tree. And also soybeans, oyster mushrooms, buckwheat, sprouted wheat, wind pasta, especially with olives and vegetables.
  • Vegetables and fruits: potatoes, gostri and licorice peppers, lutuk and other salads, spinach, tomatoes, asparagus, imported pineapple, papaya, kiwi and midnight, cherry, currant, cherry products are fresh, and the diet is balanced.
  • Gorishki that nasіnnya - lubricated, sirі, in the sum with other ingredients, ale in pomіrnіy kіlkostі: zhmenya for a day.

The article talked about natural products for a set of m'yazovoi masi. Buvayut and іnshі zasobi, yakі, it's possible, to give a good result, but to fade the bad things. Vybir zavzhd for the people. Wanting, bezperechno, better step-by-step efficiency, lower speedy and brighter, ale with risk for health effect.

Eating for a set of m'yazovoї masi - the correct spіvvіdnoshnja nutrієnіv іn svidkogo vіdnovlennya musculature after training that її far zbіlshennya.

The food of a private figure for people is not less expensive, lower for women. Garne to the string of the body, it is not enough to lift the mind to tie up the respect of the relative status, and to testify about the health of the people's way of life. Independently in the place of the training, at the gym or in the home minds, occupied with intensive rights for the development of muscles, it is not necessary to apply the importance of proper eating.

The growth of strength, obliging the m'yazovoї mass to lie in the quantity of energy that is stained, and the correctness of the introduction of "life materials" for її renewal.

Severe physical conditions have the right to succumb to an increased spalling of carbohydrates and an intensive breakdown of the protein. As a last resort, in order to support a good self-confidence and increase the energy deficit, it is necessary to supplement sports eating, based on the optimal consumption of BJU. Even if you do not compensate for the increase in weight, the athlete's strength changes and he becomes more and more intensely thin.

Let's take a look at the basic rules, which are the responsibility of the skin athlete, which helps to increase the muscles.

  1. Spit in carbohydrates training. Save 20% more per day calorie allowance to ensure more active growth of food.
    For minimization of adding fat and skin, take it in carbohydrate cocktails after 2 hours. before training in 1.5 hours. after her.
  2. Remember the fat-testosterone relationship. A bunch of triglyceride creatures from the athlete's menu will inevitably lead to a decrease in the level of the human state hormone, which will negatively signify the development of the m'yazovoi masi. Krim tsgogo, lack of fat changes by 10% vitrivality, by 12% the performance of an athlete. And also, there is a drop in lactic acid during the period of exercising power rights, which is the main sign of the ineffectiveness of the breakdown of metabolic processes in the body: an increase in a part of the high cholesterol, the consumption of which is not absorbed by vitamins, microelements.
    The additional norm for the reduction of triglycerides for intensive development of m'azovoy mass is 80-100g.
    The transfer of this indicator from the sprat should be carried out before the launch of the mechanism for depositing the fat. Therefore, it is not effective to eat at the development of the musculature, it is the introduction of fatty foods (salted snacks, chips, margarine, mayonnaise, croutons, smoked meats, spread).
  3. Change your cardio. To improve vibrancy, improve the heart, make yourself comfortable by cycling or 1-2 runs per day for 30 skin quills. Nehtuvannya tsієyu umovoy can lead to "salvation" m'yaziv.
  4. Change the number of repetitions one right. The training program for the collection of m'yazovoi masi is covered by 3 more, below 50 quills. With this, it is important to win up to 12 repetitions in one right. Kіlkіst pіdhodіv may revisit 5 times.
  5. Balanced eating (vitamins, minerals, amino acids, BJU).
    Ideal nutritional supplement for muscle building:
    • fats (polyunsaturated fatty acids) - 10-20% of the daily diet;
    • carbohydrates (more folded) - 50-60%;
    • proteins - 30-35%.

    The lack of the necessary amount of brown organic speeches at the eating place is enough to cause the body to take the necessary amount of energy for the life of m'yazyv.
    The daily diet of an athlete for the growth of m'yazіv is guilty of adding up to three regular meals and two or three light snacks (fruits, peas, protein shakes).

  6. Don't starve. You need it for 1.5-2 years. to take, more importantly in carbohydrate products and after 1 hour. after the physical ambition. Otherwise, training on a hungry sling will lead to the point where, with more energy, the body will intensively spit out the reserves of proteins, the necessary growth of m'yazyv.
    Podkrіlyuyuchis, it is important to control the quantity of products, what you want - do not overdo it.
    After training, you can’t get enough of the hungry, it’s necessary to nourish the body with products rich in minerals, vitamins. As a light snack, take a banana, peas, sir, a protein shake, a bun with milk, kefir, a gainer, a protein, a sandwich with jam. And after 1.5 years. it is necessary to take a good meal, it is more important for a white person, for renewal, zbіlshennya m'yazіv, otherwise the body does not die.
  7. Ricely drink homeland. Today you have to drive, which is drunk during the period of intensive training, it is your responsibility to become 2.5-3 liters. Nestacha rіdini to bring up the body to the water, the change in the strength of the m'yazіv by 20% and the increase in the musculature.
  8. Reply. The growth of the m'yazovoi mass is felt over the period of intensive stress, and at the next hour the organism is repaired. The stretching of that growth of the muscles develops for 3-7 days. For a long period of time, the varto will reach the regime of eating and cherguvati navantazhennya, vіdpochinok.
    For beginners, the period of renewal of m'yaziv after power rights is 72 years, for trainees - 36 hours.
    Healthy sleep is to blame for becoming less than 8 hours. at day. It is important to unify stress, to cause nervousness to increase the level of cortisol in the body, for which fat deposits are taken into account and the consumption of m'yazyv. Ignore the regimen of food and drink, pumping up the muscles without compromising the obligation.
  9. Periodically change the training program (every two months). For example, introduce new rights, take an additional vag, change the number of repetitions.
  10. Go to your destination. It’s not varto to walk around the gym without doing anything. In order to achieve a good result, it is necessary to concentrate as much as possible on the victorious right.

Dotrimanny vyschezgadannyh key rules for a set of dry m'azovoy masi - effective way to a healthy inflated body.

For the presence of the supra-mundane vaga, first of all, it is right to win strength for the increase in muscles, it is important to throw off the fat. For whom it is necessary to take a course of weight loss. This is due to the fact that "pumping" the fat from the m'yazi, in spite of the expansion of the mind, is physiologically impossible. Virishiti tsyu problem dopomozhe protein diet.

Meaning of the right food for an athlete

Zaporuka svidnogo vіdnovlennya m'yazіv after physical navantazhennya - properly eaten. Imbalances in the diet should be based on the results of the exercise. Vіd literacy folded the menu of the athlete lie the effectiveness of the law enforcement agencies.

Advantages of proper eating:

  • shvidke growth of musculature;
  • increased productivity;
  • mozhlivist zbіlshennya navantazhennya pіd h trenuvannya;
  • more vitrimka and energy;
  • no deficiency of glycogen in the m'yazovy tissue;
  • reduced concentration;
  • postiyne perebuvannya tіla at tone;
  • usunennya supra-large amount of fat deposits;
  • insurance against sparing of protein reserves, necessary for muscle development;
  • during the day, you need to take a break between workouts.

The program of living (div. report) was correctly broken down to help increase the maximum energy and strength for the achievement of the most important power rights.

Do not varto underestimate the value of the water for the hour of training, the shards won by 75% enter the warehouse of m'yaziv. During the period to play sports, the athlete consumes a lot of fluids (up to 300 ml for 50 minutes), which will bring the body to a strong point. In order to prevent damage to the water-salt balance and, as a result, an ineffective training, it is important to drink a bottle of water before the cob, then work the skin 10 strands of kilka kovtkiv.

It is obligatory to lie down drunkenly in the middle of the season and how much sweat you see. The more speculative on the streets and more sweat, the greater may be the equalization of purified non-gas water.

Signs of water in the body:

  • head bіl;
  • zamorochennya;
  • vtom;
  • apathy;
  • drativity;
  • dry mouth;
  • crack your lips;
  • vіdsutnіst appetite;
  • a little sprag.

In times of guilt, if you want one of the symptoms described above, it is necessary to start drinking your motherland.

It is allowed to train for an hour to grow in fresh orange juice, diluted with water at a spiving ratio of 50% -50%, or special protein cocktails - BCAA amino acids, a gainer, to minimize the breakdown of the m'azovogo protein, to drink, to generate.

Preparation options: MusclePharm Amino 1, BSN Amino X. Once the training is completed, you are allowed to drink milk, green tea, protein shake.

Let's take a look at the butt of a man of an athletic stature, with a weight of 75 kg, the optimal amount of BJU / calories per day, the necessary increase in muscles.

Additional calorie allowance

For the growth of m'yazіv it is important to satisfy the need of the body from the required amount of energy. For whom it is necessary to increase the rate of calories according to the formula of Lyle McDonald, or to win a specially developed living calculator, representations at the merezhі. With this otrimane, the value of the sequence is multiplied by the energy reserve coefficient - 1.2, which is necessary for the development of muscles.

Additional calorie norm \u003d Wag, kg * K, kcal / per 1 kg of wag

Coefficient To deposit depending on state ownership and intensity of exchange processes overrun.

Our vipadka rozrahunok matime looks like this:

Additional calorie norm = 75kg * 35kcal = 2625kcal

With the improvement of the coefficient of correction of the energy reserve = 2625 kcal * 1.2 = 3150 kcal

In this way, with vikonannі power rights, the diet of eating for the development of muscles in a person with a weight of 75 kg is to be supplemented with 3150 kcal. Schodenne spozhivannya calorie in tsomu obsyazі, in the middle, to provide sbіlshennya m'azovoї masi 2 kg. at the month.

Not enough masi to report about the lack of energy and the need to turn on the food for a day, additionally 400-500 kcal. In order to increase the weight of the vag, I will change the indicator of 3 kg in 30 days, in order to reduce the amount of calories, which are taken, by 300-400 kcal.

As you can see, the schedule of the athlete's eating depends on the individual characteristics of the body and is subject to a post-study analysis of that diet.

Livelihood table for a set of m'yazovoi masi
String body rail, kg Number of reduced calories, kcal
55 2455
58 2634
63,5 2813
68 3037
70 3136
72,5 3260
77 3440
82 3663
86 3885
91 4064
95 4244
100 4467
104 4646
109 4868
113,5 5091
118 5270
122,5 5494

Vaga body is clad without fat mass. For example, the “pure kilograms” of an athlete with 95 kg and a fat content of 12% become 95-95 * 0.12 = 83.6 kg.

After assigning the caloric content of the pre-baked diet, it is more correct to increase the consumption of BJU, yak to establish a complex of sports eating in the development of muscles.

Denna norm in carbohydrates - 5g / kg - 4kcal / g, protein - 2g / kg - 4kcal / g, fat - which are lost, 1g / kg - 9kcal / r.

For a person with body mass 75kg:

  • proteins - 150g. - 600 kcal;
  • in carbohydrates - 375g. - 1500 kcal;
  • fat - 115g. - 1050 kcal.

Additional norm of protein

The most important budіvelniy material for the growth of m'yazіv є belok. When busy with power rights, it is important to ensure that there is a sufficient amount of protein to the body, with a dose of 1.5-2 g / kg of water. More muscle growth should be noted about the shortage of protein, while the norm should be increased to 2.5 g / kg.

The diet of an athlete is to be blamed for egg whites, cheese with a fat content of 0-9%, fish, meat varieties - yalovichina, chicken breast, seafood. To store the necessary amount of protein in the organism of a bodybuilder, who does not live by the products of a creature's journey, you can introduce a way into the menu of growing ingredients. And itself, soy milk, legumes (kvassoli, sochevitsі, peas), nasinnya, pea olії, gorіkhіv (almond, peanuts, hazelnuts, cashews, hairy, cedar, Brazilian, coconut, macadamia, pistachios). However, it is important to believe that vegetarian eating improves the process of increasing meat through the marriage of animal protein in the diet.

To get the maximum effect immediately after training, drink a protein cocktail, the rocks themselves in this period, the body will quickly acquire the life of speech.

As a result of intense pressure, micro-explosions of the mucosal tissue are often traced, their overgrowth is due to the participation of amino acids and proteinaceous tissue.

The optimal solution for a quick set of muscles is the consumption of creatures and growth proteins.

Irrespective of those that the main material of the musculature is protein, it is necessary to increase the level of fat in the liver, to increase the irritability of the internal secretion system, the central nervous system, to strengthen the process on the cardiovascular system, the intestines, The protein in the supra-world quantity cannot be assimilated by the body and is not dependent on the growth of m'yazyv.

Table of products for an athlete
name Volume of protein, g
M'yaso ta bird
Yalovycha Pechinka 17,4
chicken liver 20,4
Kurka (breast, gomilka) 23,09-26,8
egg 12.7 (6-7g per 1 piece)
Pork 11,4-16,4
Veal 19,7
Fish and seafood
Oseledets 18
Squid 18
Triska 17,5
Tuna 22,7
Somga 20,8
Trout 22
Crab 16
Shrimp 18
Mintai 15,9
Halibut 18,9
Milk, dairy products
Sir 17% 29
Sir 45% 25
Milk 0.5% 2
Milk 3.2% 2,8
Sir 0% (dry in patches) 18
Bobov
kvassola 22,3
Sochevitsa 24,8
Peas 23
chickpeas 20,1
Gorikhi that nasinnya
Peanut 26,3
Happy dormouse 20,7
Volosky pea 13,8
Hazelnut 16,1
Migdal 18,6

Protein eating as a way to increase the weight, change the fat content, and to make the body of the woman, the person more embossed.

Additional fat norm

In this hour, most athletes with care should be set to triglycerides. However, it is not necessary to be afraid of fats, if they are properly implanted (pre-trial supplementary norms), stench does not transform in fatty tissue. With tsiomu, navpaki, amiable vpliv on the growth of the musculature.

And the fat itself takes an active part in the production of hormones, like, from its own side, take the fate of the motivated minds. For testosterone production, it is important that the daily intake of triglycerides in the body becomes less than 15% of the total diet.

The following types of fat are distinguished:

  • brown (mono-unsaturated and poly-unsaturated);
  • shkidlivі (nasichenі).

To monounsaturated triglycerides include: avocado, olive, chicken, olive and peanut meat. These products are a recipe for brown fatty acids Omega 9, which speed up metabolism, stabilize rhubarb in the blood, protect the heart from the harmful infusion of arterial pressure.

The sources of polynenasic triglycerides (Omega-3,6) are: fish fat, bavovnyan, soybean, corn, dormouse, llyan, rapeseed olії, as well as nasinnya, peas. Fatty acids of category category improve the anabolic reaction of protein, insulin, increase efficiency, increase efficiency, which is especially important for the duration of important power rights.

Sports eating under the hour of a set of m'yazovoї masi nemozhlivlyuє vzhivanie nasichennyh triglycerides, scho enter the storehouse of inches, palm, coconut, cocoa-olії, lard, red meat, confectionery products.

Therefore, the molecule of fatty fat is full of water and to avenge "filthy" cholesterol, also, it can provoke the development of obesity, heart disease, diabetes. That's why the brand of brown triglycerides at the athlete's menu is fatty fish, olives, peas. It is allowed to include milk 3.2%, cheese, cheese 9% in the diet.

Additional norm in carbohydrates

Golovne dzherelo energy - in carbohydrates. Kharchuvannya for a set of m'yazovoi masi peredbacha schlenny priyom 5g. organic compounds, which should contain hydroxyl and carbonyl groups per 1 kg of wet body mass.

The role of carbohydrates is to increase the level of insulin/hormones in the body and to help advanced tissues after exercise. Krіm tsgogo, the stinks serve to transfer the living speeches of the klitini m'yazіv.

Lack of carbohydrates in the diet of an athlete results in apathy, weakness, decreased performance, lack of exercise. The development of muscles is impossible without the accumulation of carbohydrates.

There is a stink of fallow stench in the presence of dryness:

  • shvidki (simply), it’s important to live them a year before, immediately after taking up sports, shards of stink miraculously come for the swedish renewal of the energy reserves;
  • povіlnі (folding), їх varto їsti 2 years before the physical challenge.

Іngredієnti, to the warehouse of which enter folded organic half a day over 50g. per 100g: kvassola, chickpeas, sochevitsa, peas, buckwheat, rice, wheatgrass, bread, macaroni.

More carbohydrates are included in the menu for a set of m'yazovoi masa for girls and boys, shards of stench are the main source of energy not only for the muscles, but also for the brain.

Foods that can fight simple organic sprouts in a lighter quantity - 20g per 100g: all licorice berries, fruits (most in persimmons, bananas, grapes, less - citrus fruits, apples), boiled potatoes, soda pops (lemonade, Coca-Cola, Sprite, In the face of the reception of the rest, at his court, he should move, the shards are so eager not to avenge the brown speeches and not to stir up hunger.

Products from the minimum amount of carbohydrates - 10g. per 100g: milk products, fresh vegetables (eggplants, tomatoes, cider, cabbage, carrots). The cream is enriched with brown carbohydrates for the body, the stench is necessary to take away everything (vitamins, minerals, cellular tissue) for the complete poisoning of hedgehogs at the great obsyazi.

In this way, in the process of selecting the optimal spіvvіdnoshennia BJU varto we must focus on the power of self-esteem. However, during the period of power rights, you feel a surge of strength, more vicarious in carbohydrates, lower allowance of the additional norm, the amount of fat can be changed to 0.8 g / kg.

Zaporuka succesful training is the garne of a self-confident athlete.

As soon as an hour of physical stress is caused by apathy, fat should be reduced to 2g / kg, and carbohydrates should be directly changed proportionally. Adjusting the scheme of eating according to the individual characteristics of the body to improve the efficiency of the change at the gym.

Shvidky set of m'yazovoi masi is more than possible for such minds:

  • naturally balanced eating;
  • healthy eight-year sleep;
  • correctly pіdіbrany complex of law enforcement officers.

If only one of them is damaged, it leads to a decrease in the effectiveness of training and an increase in muscle development.

Muscle building is a trivial process that will require self-discipline in eating. Five times a day for good through the skin three years - the best way to reach the best result.

The best food for an athlete is a shotgun, it ensures systematic intake of food in the body in small doses, which helps to speed up synthesis, reduce the absorption of protein, exchange of speech, positively spitting on the taste of m'yaziv.

It is categorically fenced to miss a meal, to go hungry, or to pass it on. For the first type, the ration of food does not bring a baggy effect - the m'yazi does not get worse in obsyas, for the other, it will lead to a set of supra-world vaga that food for fat under the skin.

Athlete's healthy menu for the day for muscle building

Let's take a look at the options for skin application. Choose whether one of them, focusing on the taste of similarity and individual features of the organism (ectomorph).

Snidanok

  1. Banana - 1 piece, black bread - 2 skewers, scrambled eggs from two egg whites of one whole.
  2. Pear - 1pc., cocoa, porridge - 150g, dark chocolate - 30g.
  3. Apple - 1pc., Milk, Greek porridge - 150g.
  4. Yoghurt - 100g, Hercules - 50g, sir 9% - 100g.

SNACK #1 (pre-workout)

  1. Kefir 0% or 1%, sir - 50g, bread - 2 skips.
  2. Black tea, low-fat syrah - 200g, raspberry jam and honey - 4 tsp.
  3. Non-licorice grapevine - 150g, jam - 3 tsp, grapefruit - 1 pc.
  4. Apple - 1 piece, peas (assorted) - 40g, prunes, rodzinki, dried apricots, prunes - 80g.
  5. Banana - 1 pc., Protein - 1.5 tablespoons, wholemeal bread - 3 scoops, peanuts - 30g.

OBID

  1. Avocado - 150g. (half), boiled turkey fillet - 100g, unpolished rice - 100g.
  2. Soup with yalovich broth - 200 ml, dried fruit compote, buckwheat - 100 g, cock - 150 g, vegetable salad - 100 g.
  3. Rice - 100g, milk 1%, turkey 150g or 2 whole eggs.
  4. Carrot or orange juice, banana - 1pc, mashed potatoes - 100g, poultry meat - 150g.
  5. Green tea, honey - 2 tsp, vegetable puree soup - 200 ml, fish - 200 g, rice - 100 g, grapes - 200 g.

SNACK No. 2 (non-middle after training)

  1. Gainer + peas - 40g, hot chocolate - 50g.
  2. Black tea, raspberry jam and honey - 5 tsp, low-fat sir - 200g.
  3. Banana - 2 pcs., Black chocolate - 50g.
  4. Milk, porridge - 150g.
  5. Pineapple smoothie with chocolate chips, bread - 2 scoops.
  6. Apple - 1pc., Eggs - 2pcs, squirrels - 4pcs, almonds - 50g.
  7. Dried fruits - 100g, peas - 40g.

SUPMER

  1. Broccoli - 100g, boiled yalovichina/chicken breast - 200g, rice - 100g.
  2. Morse from yagid, egg whites - 5 pieces, salad from vegetables - 150g.
  3. Riba - 200g, green tea, orange - 1 pc.
  4. Peas - 50g, raspberry jam - 4 tsp, low-fat sir - 150g.
  5. Buckwheat - 100g, turkey - 200g, olive - 3 tablespoons, cabbage and carrot salad - 100g.
  6. Mashed potatoes - 100g, veal - 150g, stewed vegetables - 100g, banana - 1pc.

Serving variations is the basis for folding the menu for the day.

You can make changes to the eating plan: replace the product with an analog of BJU. For the delivery of an athlete with a force for 1 hour. on the cob of training menu (snack number 1) to become shvidki, more carbohydrates. The stench is the head dzherelami energy. When you need to restore strength and ensure the growth of m'yaziv after taking additional proteins, saccharides (snack No. 2).

Even if eating when collecting m'yazovoi masi is balanced and properly insured, the first results can be predicted after 3 days.

Since the end of this period, the increase in the vase is not expected, the decrease in carbohydrates in the varto increase by 50g. after training, for a snack.

Butt of eating (layout) of an athlete-vegetarian zbіlshennya musculature

Snidanok

  1. Green tea, tofu sir - 100g. bread - 2 skewers.
  2. Fresh juice from ogurt, green apple, cabbage, spinach, ginger, celery - 450 ml, protein cocktail from almond milk (1 bottle), banana (1 pc.), soy protein (2 tablespoons) - 200 ml.

SNACK #1

  1. A casserole with carrots and syrniki - 150g., sumish gorikhiv - 40g./peanut paste - 1 tbsp.
  2. Garbuzovo-almond oil - 2 tsp, porridge - 150g, tofu - 100g.
  3. Protein bar - 1 pc., Apple-grapefruit cocktail.

OBID

  1. Vegetable soup - 250ml, stewed zucchini, carrot, broccoli - 100g, soybean meat - 150g, temp - 100g.
  2. Burger with avocado and cheese - 1pc., Cabbage salad with tomatoes - 150g., Banana - 1pc., Soup-puree with broccoli and spinach - 200ml., Almond oil - 2tsp.
  3. Rice of the Kion variety - 100g, lettuce from couscous and couscous - 100g, seitan - 50g, fresh quinoa - 1 tsp, olive oil - 1 tsp.
  4. Pea soup-puree - 200 ml, sir - 100 g, greek porridge - 100 g, tomato and spinach salad - 100 g.

SNACK #2

  1. Kefir, nasinnya harbuza or sonyashnik - 80g, fruit jam - 5 tsp, bread - 1 skewer.
  2. Dried fruits - 100g, peanut butter - 1 tbsp.
  3. Protein shake made from banana, almond milk and hemp protein with dark chocolate chips.

SUPMER

  1. Llyana porridge - 100g., steamed harbuzov-carrot cutlets - 3pcs, berry smoothie or sour, cabbage salad with tomatoes, hairy peas - 150g.
  2. Rice or potato puree with cheese - 100g, broccoli - 150g, avocado - 100g (half), tofu - 50g.

Vegetarian eating during the period of the set of m'yazovoi masi may be as balanced as possible. Natural proteins (fish, molluscs, eggs, meat) should be replaced with: tempo, peas, kefir 0%, low-fat cheese, yogurt 2.5%, mozzarella, riccotta, soybean products, tofu, beans . Prote not varto perevantazhuvat organism with protein products. For muscle growth, the additional norm of protein should be 2g/kg, the amount of support - 1.5g.

For vegetarians, the ideal training regimen is intensive, but short (up to 30 strands). That's why it's a good idea to "cultivate" a large supply of protein, which is problematic to accumulate on grass products.

Vik, state belonging, adaptation, call to the body to intense power rights, disruption of the eating regime, stress, nutrient deficiency lead to a general progress and in the absence of a commendable result. Accelerate the "growing" of the muscles, fill in the gaps in the athlete's diet and the lack of living things (minerals, vitamins, BJU, calories, amino acids) will be supplemented by special additives.

The best basic sports food for intensive growth of health and nutrition is glutamine, BCAA, multivitamin, omega-3. The protein is not consumed in this category of the main components through the zucru / lactose, so it is unacceptable to live in the drying period.

Let's take a look at the most popular sports supplements, how to choose the features of the best.

  1. Glutamine. The most wide-ranging amino acid in meats. Незважаючи на те, що організм людини виробляє її самостійно, додаткове вживання добавки на ніч, після тренування зменшує втрати протеїну, втамовує біль, активізує захисні властивості організму, стимулює виробництво гормону росту, сприяє метаболізму жирів, збільшує запаси глікогену, нейтралізує токсичну дію аміаку, протистоїть . catabolic processes.
    Occupation in the gym, straightened by increasing the amount of meat, 4.5 times more than the need for glutamine, shards during the period of intensive development of the muscles and the quantity in the blood drops by 18%.
    The additional requirement of an athlete in amino acids is 5-7g. the kind to lie in the vіd mаsi tіla. For an extension, I will transfer 3-4 years.
    Natural sources of glutamine: eggs, spinach, parsley, fish, yalovichina, milk, cabbage, legumes. It is possible to find a lack of amino acids by including a sports cocktail in home eating. Cooking recipe: 10g. dissolve the powder at the glass of the water.
    Take a glutamine drink three times: in the morning, at bedtime, after training.
  2. BCAA is a group that consists of three essential amino acids: valine, leucine, isoleucine. Persochergov's role of the additive is to reduce the catabolism influx, which changes the growth rate of m'yaziv. Krym tsyogo, BCAA is the basis for the synthesis of proteins, the production of energy. In the process of intensive recruitment at the gym, the athlete's body is developing the need for its amino acids. It is not enough for the BCAA to lead to the fact that the body begins to destroy the m'yazovu tissue to replenish its deficiency, which cannot be allowed.
    Products that include a complex of valine, leucine, isolecinic amino acids - eggs, peanuts, tuna, yalovichina, turkey, chicken, salmon.
    The additional requirement for the BCAA for the athlete on the collection of m'azovoy mass is 10-20g, a single dose is not guilty of overtaking 4-8g.
    In case of non-implantation of more products at a sufficient amount (table in the BCAA table, mg per 100 g of ingredient is presented in the scale), the athlete's body begins to become deficient in the nutrient. To replenish the supplementary intake in amino acids, it is necessary to include a sports supplement before the diet. Optimally її to enter into eating before training and immediately after.
    To achieve the best effect of BCAAs, it is better to take a gainer, creatine, protein.
  3. Omega 3. Corisne non-essential fatty acids improve blood flow, brain function, reduce appetite, speed up metabolism, prevent the destruction of malignancies, give a negative effect on the body, positively pour heart into the work.
    Smut jerel omega-3 - tuna (0.5-1.6 g per 100 g), salmon (1.0-1.4 g), mackerel (1.8-5.3 g), halibut (0.4 -0.9 ), sedentary (1.2-3.1), trout (0.5-1.6), flaxseed (22.8 g), wives germs (1.7 g), pea hairs (6 .8 g), kvassola (0.6 p.).
    Kharchuvannya for a set of m'yazovoi masi for girls and boys may be 2-3g. non-essential fatty acids.
    You can add omega 3 by adding rib fat in capsules 2-6g. for a day at once from їzhey.
  4. Gainer - an additive in the diet of athletes, which consists of 60% of carbohydrates and 35% of protein. Active drugs (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add micronutrients, glutamine, vitamins, creatine to the warehouse to drink, so as to revive the body, compensate for the spent energy reserves, increase the anabolic effect, improve the absorption of the drug.
    With a gainer, an athlete will take away the additional amount of “budding materials” necessary for the growth of minds. It is easy to prepare a life-giving cocktail from the concentrate: it is enough to dilute 100g. powder in 300 ml of radin (water, milk 0.5% or fresh orange, apple juice).
    Live in a drunken amount of money for 30 credits before the day of borrowing. It is allowed to drink a carbohydrate-protein cocktail at night a year before bedtime. Budget food for growing masses to become such types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, so you can use it as a partial replacement of the sonic strain.
  5. Creatine is an organic substance, when it enters the body, it can serve as a "pale" for soon stings.
    Natural jerky of speech - codfish (3g/kg), salmon (4.5g/kg), tuna (4g/kg), pork, yalovichina (4.5-5g/kg), oseledets (6.5-10g/kg) , milk (0.1 g/l), crane (0.02 g/kg).
    Creatine enhances strength, vitrivality of m'yaziv, quickly restores its energy potential. However, in order to achieve sports results, it is necessary to take at least 5 kg of meat per day, which is problematic. You can nourish the body organically with a path to take a food supplement before, after training for 5g.
  6. Protein is a fundamentally inexpensive meal for intensive growth of meats that can gain biological value. Cream of non-replaceable amino acids, powder to avenge houses, which reinforce, micro-elements. Wine reduces the synthesis of myostatin, stimulates m'azova growth, increases energy production, reduces catabolism, burns fat.
    The following types of protein are distinguished: growth - soevium, creatures - casein, syrovatkovy, egg.
    The rating of the most effective sports supplements is especially grayish protein, which after intake into the body is quickly absorbed from the mucosal-intestinal tract, sharply increasing the concentration of amino acids in the blood.
    To achieve the maximum effect, eating after exercise can be combined with protein and BCAA.
    Natural looking 100g. the product should be treated with: meat (25-29g.), ribi (21-22g.), syrі (12g.), seafood (21-23g.), syrі (23-28g.), tofu (17g.) , juices (25g.), Greek (12.6g.), eggs (6g.), chickpeas (19g.), kefir and milk scones (3g.). The additional dose of protein per hour of muscle building is 2g/kg of body weight. One-time portion of a protein shake becomes 30g. powder for 250 ml of water, juice, milk.
    It is necessary to take a protein drink up to 5 times a day: vranci, 1.5 years before and twice after training.

Regardless of a wide range of biologically active additives, for a dry and safe diet, it is important to ensure 50% protein intake from food gerel and 50% from sports supplements.

Often athletes, yakі pragnut razvinut musculature, sticking with the problem, like the right way to cook їzhu. Odnomanіtnіst u kharchuvanni - Seriously overstepping the path to a bad result. Diet for the growth of m'yazіv is guilty of revenge rich in protein and foldable carbohydrates.

The diet of an athlete can be highly addictive by introducing offensive foods from allowed products: muffins with syrah, sirniki, squid salad, white, pea soup puree, scrambled eggs with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, sauce, fritters with pineapple, chicken sandwich, homemade dietary syrup, seafood in sour cream sauce, grilled salmon, pike perch with chrono, Italian-style combs, shrimps with Bulgarian pepper. The recipes for these sports are presented at the Merezha site on the website of sports eating http://sportwiki.to.

Zbalansirovannoe eating, competently picking up a complex of power-related rights, drinking, drawing on the regime of "training-repairs" є fundamental factors, leading to a dry set of m'yazovoi masi.