Muscle mass can be built under conditions of caloric surplus.This means that the best training and supplements can be wasted due to insufficient energy supply.Therefore, reaching for nutrients without converting the whole diet in the long-term, does not bring the expected results. Why? You will provide far too much, for example, carbohydrates and fats, and too little protein, and this will lead to an increase in the share of subcutaneous and visceral fats.The appearance of the silhouette becomes worse, which takes on the shape of a Michelin man.
Muscle mass – how to build it?
In addition, training in conditions of insufficient supply (eg key amino acids) does not have to be optimal for hypertrophy.For a bodybuilder, it is not only the supply of specific amounts of protein or carbohydrates, but also the time when a specific component of the diet appears. Particularly important is the period of several dozen hours after the end of the strength session.
Muscle weight what diet?
There is no answer to what type of diet is the best and whether there should be more or less nutrients in it. As a rule, the more you train and the more weight you have, the more protein and carbohydrates you will receive from nutrients.
There are several fashionable diets.Once the best are carbohydrate-protein diets, in a moment those with low carbohydrates, but a lot of fats.I do not recommend experiments, but rather observations of my own body.It’s best to start with patterns that are proven by generations of bodybuilders.
In total, according to a study from 2014, it is assumed that the majority of bodybuilders will achieve the best results if they provide
- 2.3 – 3.1 g protein per kilogram of lean body mass,
- from 15 to 30% of the supply of calories from fats,
- the remaining part of the calories from carbohydrates.
So an example of a player weighing 100 kg, at 12% of the amount of adipose tissue should provide
- 2.3-3.1 g of protein per kg of lean body mass – that is from 202.4 to 273 g of protein (from 809 kcal to 1092 kcal), from 20 to 27.3%,
- 1.2 g per kg body weight – 120 g fat (1080 kcal) – 27%,
- ~ 4.57 g of carbohydrates per kg of body mass (457 g of carbohydrates), 1828 kcal – 45.7%
- The total supply of kilocalories is 4,000 kcal per day.
The above data should be adjusted to their parameters, keeping in mind that proteins practically do not fatten, they are poor energy material, but they have a very important role to play in the system. Therefore, their high supply is not harmful and desirable.Numerous studies have linked the large supply of proteins with the reduction of adipose tissue.
What are the best nutrients and supplements for mass?
- protein nutrients (WPC, WPI, WPH, casein protein, eggs and mixtures, WPC, WPI and WPH are various forms of processed whey protein),
- carbohydrate-protein nutrients – e.g. bulk or gainer,
- carbohydrate nutrients (so-called carbo).
- creatine malate, monohydrate or a mixture of various forms of creatine,
- citrulline malate,
- beta alanine,
- BCAA, EAA – different forms of amino acids.
How many proteins should be taken, e.g. WPC (whey protein concentrate)?
Suppose you plan 5 meals a day.Previous calculations show that you need to provide, for example, 250 grams of protein, 120 grams of fats and over 450 grams of carbohydrates a day (this is only an example, people weighing less than 100 kg have to convert their diet according to their needs).From this it follows that one meal should contain 50 g of protein, 24 g of fats and 90 g of carbohydrates.Again, I am deliberately simplifying the subject, because in many types of diet, carbohydrate rotation is additionally used on workout days and non-training days, and the amount of carbohydrates changes, e.g. in the period immediately after ending strength or interval exercises.
100 g of skinless chicken breast has about 21.8 g of protein, or 257 g of protein corresponds to 1170 g of chicken breasts!Now answer the question: are you able to provide enough proteins from your diet?It’s really a lot of meat, about 24 kg a month.You can spend a few hundred zlotys on animal protein alone.I deliberately do not complicate the above calculations, because it should also include other sources of protein, eg curd (17-18 g of protein in 100 g), fish, beef, eggs (1 boiled egg, 50 g, ~ 6.3 g of protein), pork;as well as defective proteins, i.e. proteins of vegetable origin.
If you are not able to provide the right amount of protein from conventional food every day, use protein supplements.