Muscular diet

Muscular diet – the special balanced diet of food promoting accumulation of muscle bulk and reduction of fatty deposits. A beautiful sound body with relief muscles – result not only regular exercise stresses, but also healthy, good nutrition. What products are necessary for growth of muscles? Why many diets for muscle bulk do not work? What principles of the correct set of weight and muscle bulk?

Muscular diet: the basic principles of food for a set of muscle bulk

The modern industry of sports food offers a wide choice of nutritional supplements, the drugs promoting the strengthened growth of muscular tissue. A main objective of any product of sports food – optimization of the processes in an organism directed to increase in muscle bulk and burning of fatty deposits, ensuring full value of a food allowance, increase in endurance of an organism. However any nutritional supplement is not capable to replace the healthy nutrition for muscle bulk offered by a muscular diet. Observance of a muscular diet does not exclude reception of auxiliary drugs for acceleration of set of muscle bulk. Sports food will provide an organism necessary macro - and microelements for normal functioning and growth.

The muscular diet represents the balanced diet of food which main objective is creation of such conditions for an organism under which muscle bulk increases, and fatty deposits significantly decrease.

The basic principles of a muscular diet are:

• Divisibility of food – an optimum diet at observance of a diet – meal to 6 times a day, at the same time to 70% of total quantity of food is used till 16:00. Fractional food will allow to avoid excess load of the alimentary system. Fractional intake of nutrients in blood promotes maintenance of food of muscles. The use of the same amount of food of the same caloric content in 3 receptions will provide formation of fatty deposits of which it will be extremely difficult to get rid at such high-calorific diet;
• Ratio of the spent and received calories – for growth of muscle bulk the organism has to receive more calories, than is daily spent;
• High-calorific products – to 70% of a diet has to consist of the most caloric products which the muscular diet allows to the use. It will allow to avoid additional loads of the alimentary system. The diet for a set of muscle bulk recommends to lower a share of fruit and vegetables in a diet to 30% as the cellulose which is contained in them stimulates reductions of intestines and interferes with digestion and digestion of high-calorific food;
• Low content of bystry carbohydrates and fats – the monosaccharides possessing a high glycemic index and increasing sugar level in blood call bystry carbohydrates. During a muscular diet it is extremely important to reduce a share of fats (fat grades of meat, sausage, oil and margarine) which on condition of sufficient intake of nutrients, will be laid in an organism, promoting building of a fatty layer. Confectionery and bakery products, sweet fruit belong to bystry carbohydrates. At the excessive use of bystry carbohydrates in an organism defense reaction on increase in level of sugar in blood – transfer of glucose in fat works;
• Maintenance of the correct water balance – at observance of a muscular diet an organism needs the increased water level for ensuring all metabolic processes. The total amount of water taking into account its contents in all consumed products has to reach 3 l a day;
• The correct diet providing an organism with enough nutrients in the morning before a training and rather easy, fast-assimilable food before going to bed. The last meal has to be not later than 3 hours before withdrawal to a dream. The dinner has to consist preferential of vegetables, fish, eggs and fermented milk products. The breakfast has to provide an organism with enough protein;
• Proper correlation of nutrients on caloric content in a diet at a muscular diet – guarantee of successful growth of muscle bulk of a body. So, carbohydrates have to make up to 60% of caloric content of all diet, a squirrel – up to 30% of caloric content of a day diet, fats – up to 10% of caloric content of a diet (reduction of a share of fats will lead to reorganization of an organism and sharp decrease in body weight).

Diet for muscle bulk: food allowance basis

The muscular diet offers a wide choice of products. The main emphasis in the menu of a diet for muscle bulk is placed on high-calorific products, and also products with the high content of protein. A variety of the products offered by a diet for a set of muscle bulk allows to create an individual adequate diet:

• Available source of protein – meat (a bird and low-fat grades of red meat), fish and seafood, the fat-free fermented milk products, eggs, nuts, bean;
• Source of carbohydrates – grain (whole-grain bread, oat, buckwheat, corn, rice porridge, pasta from firm grades of wheat). Also carbohydrates in a large number contain in vegetables, mushrooms, fruit, greens, nuts. The muscular diet recommends to use fruit and greens in limited quantity in order to avoid a digestion overload. Their exception is recommended to be compensated by a vitamin and mineral complex;
• Source of fats – fish oil, linseed oil, mustard oil (preferential Omega-3 fatty acids).

Become the main mistakes at observance of a diet for a set of muscle bulk:

• Overeating – being guided by the principle of a muscular diet about a ratio of the received and spent calories, many begin to overeat that promotes a bystry set of body weight and growth of lipoblasts (adipocytes), but not muscular tissue;
• Disturbance of a diet – when the most part of calories falls on evening meal;
• The complete elimination of fats from a diet will provoke disturbance of a lipometabolism that will stop burning of the fatty layer located over muscular tissue.

How to gain the weight and muscle bulk it is correct?

Beautiful muscular relief – result not only healthy nutrition for the muscle bulk, but also due exercise stresses which are a physical stress for an organism, forcing muscles to adapt to power loadings, and, respectively, and grow. Asking a question how to gain the weight and muscle bulk it is correct, it is necessary to understand two basic principles:

• The correct observance of a muscular diet has to lead to a body weight increase in 600 g a week. If this indicator below, therefore, it is necessary to look for mistakes in the made menu and to count its caloric content and a metabolic cost of an organism;
• To address the experienced trainer for development of the correct power loading.

Many people in attempts to gain the weight and muscle bulk address nutritional supplements. However for optimum effect sports food needs to be entered with care into a diet at a certain stage, having coordinated with the instructor.