To designate muscular relief, it is not enough to raise the bar in the hall. Without a well-composed menu, we can not do. It is generally known to all professional athletes, sometimes forced to resort to diets. But if you diet for weight loss is based on a reduced calorie diet and a simple refusal of harmful products, then the orientation of the muscles of the situation is somewhat more complicated.
Names such a power supply system has a few, but one of them most accurately conveys the essence: protein diet for building muscle. And, as soon becomes clear, central to this procedure becomes a food rich in proteins. But not so easy as it might seem at first glance. If mindlessly throw from the diet all fats and carbohydrates, from morning till night to tuck into meat and only drink water, of course, be designated muscle. But the chance is great “bonus” money and ketoacidosis – a violation of carbohydrate metabolism and excess ketone bodies in the blood.
That is why the controversial opinions of experts on the “drying” and similar systems based on increasing the proportion of protein and decrease the other two components – carbohydrates and fats. With a diet for a set of muscle mass should exercise extreme caution, as before, to follow its rules, it is necessary to consult a medical specialist in the presence of contraindications.
The key principles of the diet for a set of lean muscle mass
So, like any other weight loss methods, aiming to ensure that the path to success is not to shake the already not usually perfect health, protein diet for a set of muscle mass requires a six-power. But the question is already selected their own portions, depending on how intense workout, and how clearly shall be expressed in muscle.
If you just want to burn body fat, “dry”, and mark the relief is small enough, do not overload the pancreas servings. Eat only until the moment when hunger disappears. But do not load up the blade, when you want to lie down for two hours, until everything settles.
If a significant increase in muscle is important, the portions are increased, but within reasonable limits. Moreover, this increase in the amount of food on the plate applies only to the protein products, and not the entire row.
Drinking regime is important to observe, even during a diet for a set of lean muscle mass. Despite the word “drying”, the daily amount of fluid to cut nobody demands. In contrast, athletes in particular, do not. The volume of water consumed per day should be 2.5-3 liters. But coffee, soft drinks, sweet juices and the like liquid excluded.
Another important point, which is not known and understood everything: protein diet implies a ban on fat, but not carbohydrates. The share of the latter, of course, is reduced, but not to zero. In addition to protein, the body be sure to enrich and vitamins and minerals that you can only get from plant foods. The only thing that their ratio to the protein intake should be 3 to 7: 30% carbohydrates, 70% protein.
How to complete diet menu for a set of muscle mass?
It is necessary to examine in detail the human food basket, embarking on a diet for a set of muscle mass. Menu for the day everyone is able to make products with knowledge of the list itself. Yet at the end of the article will be given some recommendations on this issue. And to begin with, the main point: what can and can not be used during the drying process.
The main diet will be:
- Low-fat cottage cheese (ideally – all low fat).
- Boiled egg whites or a protein omelet steam.
- Chicken fillet or turkey – breast, purified from the skin and bones.
- Fish low-fat and meat of squid.
- Bean product group.
These products – the basis of the diet menu for a set of muscle mass. Each meal they occupy 70% of the plates, and in the evening, and 100%. But, of course, are not enough of them alone would be an athlete. And because it has a vegetable supplement:
- Buckwheat porridge on the water without salt, oatmeal.
- Low-fat meat and fish soups, and vegetables.
- Kefir, mostly entering the dinner.
- The greens, fruits and vegetables. Excluded potatoes and grapes, the restriction on persimmons, pears, bananas. Preference is given to savory options: apples, plums, citrus. Among the vegetables – carrots, cucumbers, tomatoes, cabbage, peppers.
The rules are simple cooking: no cooking oil, baking with animal fats. Boiling, stewing and steaming. Carrot Salad allowed flavor teaspoon of olive oil, because this vegetable is required for maximum absorption fat.
Bread and flour products are banned, sweets, no doubt, too. Spicy and salty foods from the diet is thrown in the direction of smoked sausages and cheeses do not watch. As an exception is allowed to replace the natural yogurt Greek yogurt with a minimum percentage of body fat.
Separately need to mention the time of the distribution of portions during the day, because it is one of the main keys to success. Unlike circuit for weight loss, with the increase of muscle mass, before and after exercise need to eat. But to do it right.
The main part of the food – 70% – falls on the first half of the day: breakfast, lunch and dinner. And also in the afternoon, when it is up to 16 hours. Then follows this scheme:
- Before training protein eaten and some cereals: buckwheat, oats, rice. This happens for a couple of hours before the start of classes.
- After training used a carbohydrate-protein shake and protein followed by dinner, occasionally supplemented yogurt and sweet fruits.
The daily caloric intake should be up to 2800 kcal, but not immediately, but gradually. For existing indicators on a daily basis to add no more than 200-300 calories. This is the best change, do not carry harm to the body.
And, of course, it is worth remembering one thing: a diet for a set of muscle mass – not a lifetime supply system. It is recommended to stick to no longer than a month, then go to the usual ratio BZHU. Gradually enter into the diet of pasta and bread, the other fruits and vegetables. Only a week later, if you really want, you can occasionally include in the menu sweet or starchy foods, and fried foods.