Muscle Strengthening Special Diet
To refine your figure or lose weight, muscle mass is important. It stimulates basic metabolism and increases daily energy expenditure. In addition to physical exercise, the special muscle strengthening regimen allows both men and women to have a harmonious and optimal muscle gain. It is a diet divided and rich in natural proteins to promote mass gain.
Benefits of the diet on weight gain:
The following diet has many benefits on weight gain, it allows to:
- Preserve muscle mass
- Promote the development of muscle
- Refine silhouette
- Have a more powerful basic metabolism
- Achieve and maintain a healthy weight
- Avoid the risk of cardiovascular disease
- To meet the protein needs of the body
- Bring the right proportion of carbohydrates before and after physical exertion
- Learn how to compose a special menu mass
- Incorporate snacks to distribute energy intake
Principle of the special dry food program:
Muscle is very energy intensive, that is to say it requires more energy or calories than body fat to function well. This increases the daily energy expenditure. The recipe is simple: do muscle training to solicit muscle development while providing the right building materials to our body through diet. It should be noted that several factors can influence the ability of muscle mass to develop. These include genetics, age, the physical limits of the human body, type and level of training, recovery and of course nutrition. This sheet will focus on the main elements from the diet not to be neglected in order to strengthen and / or develop muscle mass.
Special menu mass: Dietary recommendations:
Some dietary recommendations are essential for a special mass-efficient menu. It is important to provide the body with the ability to restore and maintain muscle tissue in a timely manner. On the contrary, it is recommended to avoid excess nutrients that slow down lean body mass gain and / or increase fat gain.
Foods to be integrated into a protein meal:
For an optimal protein meal, it will of course be necessary to take care to integrate enough natural and lean proteins. It is also very important to alternate sources of protein because they all complement each other. Protein intake must be combined with an adequate intake of fiber, carbohydrates and vegetables. All of these foods should be well distributed throughout the day and around workouts to provide muscle tissue with what it needs during muscle building.
Adequate intake 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 proteins. This represents a basic diet of 2000 calories about 85 g, which is not enough in the context of a special menu mass.
Here is a more accurate list of protein levels of common foods. The biological quality of proteins of animal origin is higher than that of proteins of plant origin. It is still necessary to provide some vegetable proteins to ensure complementarity (see factsheet: Nutrients: Proteins).
Proper carbohydrate intake outside of training will promote optimal recovery by providing the energy needed to build new muscle mass. The main sources of carbohydrates are grain products, fruits, certain vegetables and legumes. It is important to provide the body with about 1g of carbohydrate per kg of weight after training. For the 70 kg individual this equals 70 g of carbohydrates.
Snack and mass:
Not only is it advisable to meet the need for natural proteins on a daily basis, but studies tend to show that the timing of these proteins is also very important. According to one study, it would be more efficient to disperse the same day’s protein intake in order to maximize muscle synthesis. For example, for the 70 kg individual, consuming 30 g of protein per meal (3 meals a day) in addition to snacks that can hold 5 to 10 g would be more effective than eating 10 g at breakfast and lunch. dinner and 90 g at lunch. In short, it is advisable to eat often during the day.
Snacking after sport is a crucial element for mass gain. Indeed, within 30 to 60 minutes after physical activity, this is the optimal window to provide the body with the necessary materials for the reconstruction of micro-tears caused by the practice of a sport. The ideal snack provides 7 to 15 g of protein. It is also important to supplement your dietary intake with carbohydrates prior to physical activity to achieve optimal energy levels during training. The ideal in a special mass-making menu is to combine a carbohydrate source with a protein source at the pre-workout snack.
Here are some examples of snacks to increase weight gain in the special muscle building regimen:
- 30 g cheese + 1 fresh fruit
- 10 walnuts or almonds + 1 compote
- 1 yogurt + 1 teaspoon of honey
- 250 ml of milk + 1 fresh fruit
- 30 g of oleaginous purée + 2 rice cakes
- 1 hard egg + 1 slice of wholemeal bread + 1 fruit
Food not recommended within a special meal mass:
In a special meal mass, some foods do not serve the body. Either because they do not promote muscle mass or because they promote fat gain. this is the case of excess protein, sugar or bad fats. It will therefore be necessary to limit the consumption of certain foods to ensure optimum weight gain.
It should be noted that an excessively high protein intake has no additional effect on weight gain. An intake of more than 2 g of protein per kg of body weight, in a context where caloric intake exceeds requirements, will be stored in adipose tissue and thus increase body fat. In addition, an excess of protein can fatigue the kidneys in the long term and promote the occurrence of chronic renal failure.