Tips for gaining muscle mass

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Of course, any menu should be compiled individually, because someone may have an intolerance to certain products or simp...
05/11/2021

Of course, any menu should be compiled individually, because someone may have an intolerance to certain products or simply dislike them. Therefore, in order to develop the right and tasty diet for you, it is better to turn to experienced trainers, they will help you find the best combination of foods for gaining body weight, calculate the ratio of proteins / carbohydrates / fats and the optimal amount of calories depending on the activities you attend.

Sample menu for gaining muscle mass:Breakfast: 150-200 grams of oatmeal with apple and nuts (1 apple, 30 grams of nuts)L...
01/11/2021

Sample menu for gaining muscle mass:

Breakfast: 150-200 grams of oatmeal with apple and nuts (1 apple, 30 grams of nuts)
Lunch: 150-200 grams of meat, vegetable salad or steamed vegetables, 200 grams of boiled buckwheat, brown rice or baked potatoes
Dinner: 150 grams of steamed fish or tuna in its own juice, salad of herbs and egg white or 150 grams of cottage cheese
Pre-workout snack: natural yogurt with fruit or a few nuts, toast with jam, a couple of marmalade pieces, dried fruit bars with honey
Post-workout snack: Chocolate milk, seafood salad, cottage cheese

Chocolate, marmalade. Not all sweets are bad. Bitter chocolate, like marmalade, marshmallows, and other non-nutritive sw...
28/10/2021

Chocolate, marmalade. Not all sweets are bad. Bitter chocolate, like marmalade, marshmallows, and other non-nutritive sweets, is a great source of fast workout carbohydrates and an essential nutrient for endorphin production in the body.

Nuts, seeds will help fill the lack of healthy fats and vitamin E, as well as substances necessary for protein synthesis
24/10/2021

Nuts, seeds will help fill the lack of healthy fats and vitamin E, as well as substances necessary for protein synthesis

Fruits and vegetables contain a lot of fiber, various vitamins and amino acids. The most beneficial vegetables for an at...
24/10/2021

Fruits and vegetables contain a lot of fiber, various vitamins and amino acids. The most beneficial vegetables for an athlete will be spinach, asparagus, cabbage and lettuce, tomatoes, and fruits - grapefruits, oranges, sour apples, pineapples and melons. Do not disregard spices: ginger is an excellent anti-inflammatory and fat-burning agent, turmeric is very useful for muscles, and naturally fermented soy sauce can replace salt and fatty salad dressings

Legumes and grains are not only a source of "slow" carbohydrates, but amino acids and protein. For example, in lentils a...
24/10/2021

Legumes and grains are not only a source of "slow" carbohydrates, but amino acids and protein. For example, in lentils and h**p it is more than 25%. You shouldn't be afraid of the word "carbohydrates", because effective training is impossible without the energy that carbohydrates provide.

Lean meats (veal, beef, chicken breast, turkey), especially chicken and turkey breast, beef and rabbit. Poultry meat (wi...
24/10/2021

Lean meats (veal, beef, chicken breast, turkey), especially chicken and turkey breast, beef and rabbit. Poultry meat (without skin) contains up to 50% protein, and beef and rabbit contain large amounts of creatine, an acid involved in fat burning and muscle building

Fish (tuna, mackerel, cod, telapia, salmon species). This is perhaps the most effective "material" for building muscle. ...
13/10/2021

Fish (tuna, mackerel, cod, telapia, salmon species). This is perhaps the most effective "material" for building muscle. In fish, and in any fish, there are many polyunsaturated omega-3 fatty acids and amino acids necessary for proper protein assimilation;

What kind of food is a welcome "guest" for an athlete's grocery basket? First of all, it is healthy organic food, which ...
13/10/2021

What kind of food is a welcome "guest" for an athlete's grocery basket? First of all, it is healthy organic food, which is high in protein, "slow" carbohydrates, and ... water.

Important!
Compliance with the drinking regime is important for any person, and even more so for a bodybuilder. Muscles are almost 80% water, and therefore this life-giving fluid is indispensable for effective muscle growth!

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