Nutrition for gaining muscle mass for women. Menu for every day of the week, products in sports nutrition

To gain muscle mass, both guys and girls need a balance of three components:

• nutritious and healthy food;
• power training:
• enough rest time to recover.

Principles of muscle growth

The quantity and quality of muscle tissue in humans is established from birth and is determined by genetics. Muscle growth occurs with the thickening of its constituent fibers during recovery from the stress of strength training.

The human body is a complex compensatory system striving for balance: if a muscle receives a load more than usual, then during rest the body will strive to adapt to new conditions. Namely - to increase muscles by increasing the number of muscle myofibrils (protein filaments), the building material for which is protein and other nutrients from food.

Gaining muscle mass is impossible without a full, balanced diet and rest.

For girls, a properly structured diet is more important than for men. A significant deviation of the fat content in the female body from the physiological norm can lead to amenorrhea and hormonal imbalance.

The role of proper nutrition in gaining muscle mass

The optimal diet for mass gain is following a zone diet (45% carbohydrates, 30% protein and 25% fat), coupled with frequent meals in small portions and a sufficient amount of fluid consumed.

Limit carbs in the afternoon and increase the protein intake in your first meal after exercise. Natural, unrefined products with a minimum content of sugar and animal fats are preferred.

Compliance with these principles contributes to such processes in the body:

• normalization of the digestive tract and water-salt balance, which means normal recovery during the rest period;
• balance of hormonal levels and acceleration of metabolism;
• growth of lean muscle mass.

If during the period of gaining muscle mass, counting on the subsequent "drying", the girl does not monitor the quality of nutrition, then to achieve the same goals she will need more time and more intense training than with a diet.

This is because:

• the use of carbohydrates before bedtime contributes to the formation of fat reserves, since the body does not have time to spend the received energy;
• the work of the digestive tract at night does not allow the body to completely relax and recover;
• lack of protein in the first few hours after training provoke catabolism of muscle tissues - the body literally makes up for the costs due to muscle destruction;
• lack of fluid leads to malfunctions of the excretory system, and sometimes to disruption of hormonal levels;
• animal fats with a high cholesterol content, refined foods, excess sugar create additional stress on the liver, intestinal dysbiosis, problems in the metabolism and synthesis of proteins necessary for muscle growth.

Basic nutritional rules for gaining muscle mass for a girl

Achieving results in building a beautiful body depends on 30-40% of physical activity and 60-70% of a balanced diet.

To build lean muscle mass you need:

1. Increase in calorie intake: additional energy needed.
2. Regularity of meals: hunger leads to the transition of the body to an economy mode with a slowdown in metabolism and the deposition of each "extra" calorie in fat reserves.
3. More protein in the diet: the basis of muscle fibers is the protein filaments of the myofibril, without protein their synthesis is impossible.
4. Observance of fat balance in the body: lack of fat leads to hormonal imbalance and metabolic disorders. Preference for vegetable oils and foods containing Omega-3 and Omega-6, they are easier to digest than complex fats of animal origin.
5. Slow carbs plus protein for dinner and no heavy food: recovery and digestion are poorly compatible processes.

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The difference between sports nutrition for girls and men

Various specialized drinks and products - fat burners, isotonics, proteins and protein-carbohydrate mixtures (gainers) are traditionally called sports nutrition.

These are not medicines, but an additional source of nutrients.

Subject to the norms of admission, taking into account the physiological characteristics and goals of the consumer, the use of sports supplements is completely harmless and not addictive. The FDA (US Department of Food and Drug Administration) approved the use of sports food in early 2013.

The female body has greater endurance than the male, but at the same time it is more sensitive to pain syndrome with microtraumas of muscle fibers. The female body has less muscle and more fat, which is necessary not only to maintain breast elasticity, but also for hormonal levels.

Because of the higher production of estrogen, women sweat less and the loss of minerals and water with sweating is lower than that of men, while the girls' need for certain substances, such as calcium, is higher. On the other hand, testosterone, the main hormone for growth, is practically not produced in the female body, and its artificial introduction causes irreparable harm to women's health.

Men on average have more weight by 15-20 kg with a height of 10-15 cm higher than women. Most manufacturers of sports nutrition are guided when calculating the consumption rates of their products for the male audience.

When choosing sports nutrition for gaining muscle mass for girls, you should consider the following features:

• more L-carnitine to reduce pain;
• higher need for omega-3 and omega-6 fatty acids;
• additional intake of calcium;
• protein isolate is preferred;
• the portions indicated by the manufacturer should be reduced by 20%, if it is not prescribed that they are intended specifically for women.

How much protein does a woman need for muscle growth?

Protein is not only essential for muscle growth, it is an important source of energy and metabolic function in the body, and is also responsible for maintaining the functions of the immune system.

If the protein supplied with food is not enough, the process of catabolism of muscle tissue starts, since it contains the highest protein content. In combination with intense exercise, this leads to a decrease in muscle mass instead of gaining it. Therefore, proper nutrition is important for girls who want to increase their volumes due to muscle gain.

The daily recommended intake of protein for an adult with a sedentary, sedentary lifestyle is 0.8 g / kg of body weight. Men who are actively involved in sports need from 2.5 to 4 g / kg, girls need from 2 to 3 g / kg.

It is easy to calculate the required amount of consumption - just multiply the weight by the norm. For example, the nutrition of a girl weighing 50 kg, for gaining muscle mass, should contain 50 * 2 = 100 grams. squirrel. To get this amount, you need to eat 300 g of chicken breast or an omelet of 10 egg whites.

How many calories do you need for muscle growth?

To gain weight, you need to increase the amount of calories consumed by 10-15%.

You can determine the rate using a simple formula:

• (weight in kg / 0.453) * 15 - for men;
• (weight in kg / 0.453) * 14 - for women.

For example, for a girl weighing 50 kg, the norm to maintain the current weight will be (50 / 0.453) * 14 = 1,545 calories. Adding 15% we get 1,800 - this is how much is needed for mass growth.

Allowed foods in a sports diet

To gain muscle mass, not fat, a girl's diet should include:

• complex carbohydrates (cereals, legumes, vegetables and fruits) - provide energy for a long period of time;
• high protein foods (low-fat meats and fish, egg white, low-fat dairy products) - are necessary to cover the increased need for proteins during muscle growth;
• fats high in omega-3 and omega-6 fatty acids (fish oil, olive oil, nuts) - easily digested and accelerate metabolism;
• drink at least 30 ml per kg of body weight per day clean water without gas, on days of intensive training - up to 35 ml to maintain the water-salt balance.

Prohibited foods in a sports diet

It is categorically unacceptable to eat foods such as:

1. Sweets and confectionery - the combination of simple sugars and fat leads to the formation of fat stores, not muscle.
2. Alcohol - contains "empty" calories, disrupts the normal functioning of the liver and central nervous system, which negates all efforts in the gym.
3. Smoked products, sausages and other "ready-made" meat dishes - they have more dyes, flavors and unhealthy fats than useful trace elements, and in fact there is practically no protein, no matter what the manufacturers write on the packaging.
4. Low fat dairy products - starches and sugar substitutes are added to improve taste and consistency, which damages the liver. Calcium without fat is poorly absorbed and overuse of low-fat dairy products can lead to kidney problems.

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How much food should a woman eat to gain muscle mass

The amount of food for weight gain is individual. It depends on its composition in accordance with the required number of calories. For the growth of muscle tissue, the ratio of proteins, fats and carbohydrates for men in% of the daily calories is 35/10/55, and for women - 30/25/45. At the same time, breakfast and dinner - 15-20% of the daily consumption rate, snacks - 10-15% each, and lunch - about 40%.

These values ​​can and should be varied in accordance with the regime of the day and time of day in which the training is conducted: before training, you need to increase the intake of carbohydrates, and after it - protein.

One gram of carbohydrates contains approximately 4 calories, as well as 1 gram of protein, for fat this figure is 9 cal. per 1 g, knowing the final amount of daily colloration, you can calculate which nutrients you need to take with each meal using an online calculator or on your own.

The principles of good nutrition: fractional meals

It is recommended to eat 4-5 times a day: 3 main meals and 1-2 snacks without interruptions for more than 3 hours. Portions are evenly distributed throughout the day, taking into account the training, dinner no later than 2 hours before bedtime.

This mode normalizes metabolism, eliminates sharp drops in blood sugar and ensures a constant feeling of satiety. Eating a diet combined with intense exercise is always stressful for the body. In order not to increase it with a feeling of hunger, it is necessary to observe the principle of fractional nutrition.

The principle of good nutrition: no prohibited foods

It is impossible to increase the calorie content due to alcohol, sugar, saturated hard-to-digest animal fats, processed (smoked, salted, canned) foods.

Because the digestive tract, liver and excretory system of the body will work primarily on the utilization of harmful substances that come with these products, and energy will be allocated on the residual principle for the synthesis of protein fibers necessary for building muscles. Eating junk food will lead to fat deposition and cause cellulite, not muscle.

The principle of good nutrition: adherence to carbohydrate intake

Gaining muscle mass requires intense training. Therefore, for the nutrition of girls who want to increase the volume of their muscles, a carbohydrate-free diet is unacceptable. Preference should be given to complex carbohydrates, most of it should be consumed in the morning and before training (1.5-2 hours).

Carbohydrates are the main source of energy; many body systems, including the central nervous system, are involved in their breakdown. Eating simple carbohydrates, even natural ones (sweet fruits and berries) later than 3 hours before bedtime, leads to overexcitation of the central nervous system, which affects the quality of rest, recovery of strength and muscle growth.

Nutritional Principle: Adequate Fluid

Dehydration negatively affects muscle growth. Under increased loads, a lot of moisture is lost with sweat. Therefore, when gaining muscle mass, you need to consume a sufficient amount of liquid, namely, from 30 to 35 ml per kg of weight.

In this context, liquid means pure, possibly mineralized, but not carbonated water (excluding tea, compote, cola).

The principle of good nutrition: the right amount of protein foods

Protein is the main nutrient needed for muscle growth, so when girls gain weight, it makes up at least a third of the diet and at least 2 g per kg of body weight. It is worth including it in every meal, but proteins are best absorbed within 30-40 minutes after the end of an intense workout, during the so-called "protein" window.

At this point, it is convenient to use protein bars or shakes. The rest of the time, protein foods must be combined with fiber (vegetables and herbs), it facilitates their digestion.

The principle of good nutrition: sports vitamins and supplements

Dietary supplements, both sports and vitamin supplements, really support protein synthesis and recovery, help increase endurance and improve training.

To date, the following types of sports nutrition are the safest and most useful for gaining muscle mass in girls:

• chondroprotectors (glucosamine + chondroitin) - support for joints and cartilage;
• omega-3 fatty acids - acceleration of metabolism and as a source of healthy fats;
• vitamins;
• creatine - increase in power indicators;
• protein - helps to restore wasted protein;
• weight gainers and pre-training complexes BCAA (essential amino acids) - fast energy source.

Nutritional Principle: Post-Workout Mass Gain Eating

In the process of intense training, the body loses a lot of energy, and the muscles receive microtrauma and stress. If the body lacks the nutrients it needs to recover, it will trigger muscle breakdown rather than gain.

Basic rules: take protein half an hour after the end of your workout.during this period, proteins are especially well absorbed, and after an hour - complex carbohydrates, fiber, healthy fats and protein, that is, a full meal. The proportions of BJU depend on the time of day.

If you workout in the morning - more carbs, in the evening - more protein.

Recommended daily diet: example 1

1. 3-4 boiled chicken eggs or omelet, 25 g of rye bread, 200 gr. grapes, coffee or tea.
2. 40 g of bread and 30 g of hard cheese, 350 ml of yogurt, 5-6 nuts.
3. vegetable soup with meat broth 350ml, mashed potatoes 250g, boiled lean meat 150-200g.
4. 2 bananas and tea with tsp honey.
5. Bake 200 g of chicken fillet with 200 g of vegetables and 1 tbsp. sour cream, green tea without sugar.

Recommended daily diet: example 2

1. 200 g cottage cheese 5% fat, 25 g bran bread with lettuce, coffee, orange or grapefruit.
2. 350 ml of kefir with 1 tbsp. l. flax fiber, dried apricots 5-6 pcs.
3. fish soup 400ml, boiled rice 250 g with soy sauce, boiled or steamed fish 200 g.
4. 2 apples baked with cinnamon and 2 tsp. honey, cocoa or compote.
5. 300 g of fresh vegetable salad with olive oil, 150 g of boiled chicken, dried fruit compote.

Recommended daily diet: example 3

1. 200 g of oatmeal in milk with nuts, yogurt 300 ml, apple.
2. 200 g of fruit, 25 g of bread with 15 g of cheese, tea.
3. 400 ml of mushroom soup, 250 g salad of fresh vegetables with olive oil, baked beef 200 g.
4. fruit salad with yogurt 200 g, black tea without sugar.
5. 300 g of cottage cheese 5% fat, compote, orange or 150 g of berries.

Sample menu for a week

Diet for gaining mass for 7 days.

Contraindications

Gaining mass involves not only enhanced nutrition, but also a hard training process. Such manipulations with the body during pregnancy and breastfeeding are absolutely contraindicated.

You can not adhere to a sports diet if there are serious digestive problems, in particular with severe forms of renal failure, since a high protein content in the diet can exacerbate the disease.

A high-protein diet and exercise can also be harmful in painful conditions:

• phlebeurysm;
• exacerbation of chronic joint diseases;
• the presence of intervertebral hernias and protrusions;
• vegetative vascular dystonia;
• recovery period after influenza or acute respiratory infections - 2 weeks;
• chronic diseases of the heart, liver, kidneys;
• hypertension.

Observing the rules of a healthy diet, increasing both the number of calories consumed and the intensity of training, muscle gain is possible for any girl. And for those who are naturally thin or with a fast metabolism, muscle growth is the only healthy way to beautiful body volume.

Video about proper nutrition for gaining muscle mass for girls

Sports nutrition for girls:

https://www.youtube.com/watch?v=5wrbFAF0ong&t=1s

Proper nutrition for gaining muscle mass and burning fat: