Many athletes wish to increase their muscle mass without adding fat layer. But many of them fail to achieve its aim because of different reasons: lack of information, lifestyle, physical inactivity, etc. To increase muscle mass it is necessary to consume more calories than you burn. It is very difficult to determine for how many calories a person needs during the day, but it can be calculated approximately.
1. Calories should be qualitative, but not “empty”. You must exclude all simple carbohydrates (sugars). Also flour products should be the suspended or at worst reduced as quantities (pasta, white bread, rolls with jam, etc.). You should choose nutrient quality products, for example, one kg of milk(15% fat) contains 15 gr. saturated fat and 1 kg of milk of 2.5% – 25 gr. fat, so we choose milk with fat content as less. From carbohydrates we choose only complex ones (rice, potatoes, oatmeal, vegetables) and we avoid the simple ones (sweets, sugar, fruits in large quantities). We choose unsaturated and polyunsaturated fats and saturated fats should be minimized. We choose skimmed milk, diet poultry meat, lean pork and skimmed milk products.
2. Have 5-6 meals a day: 3 main meals (breakfast, lunch and dinner) and 2-3 snacks. At every meal you should take about 20-30 grams of protein. Breakfast should include protein and more carbohydrates, lunch – protein and carbohydrate, dinner – more protein with slow absorption (milk, skimmed cheese) because in the evening your metabolism slows down and if you take carbohydrate, the more likely it will be stored as fat . Do not skip breakfast. Time between meals should be from 2 to 3 hours.
3. Drink a lot of water. 30 to 40 g/kg from your weight. Water dose not contains kcal. The body must be hydrated all the time. You should not wait to make you thirsty, if you thirst then means that the body is dehydrated. During training consumed at least 1 liter of water.
4. Be careful what you consume. The food should be as natural and unprocessed. We choose boiled instead of fried cooking. Carefully read the label that you purchase. Sausages should be avoided or minimized because they contain large amounts of saturated fat, a lot of E – s, and some unquality products containing more soy than meat. At one table should avoid combining carbohydrates and fats (bread with butter, polenta with eggs and cheese, bread with meat fat). You can combine protein with carbohydrate or protein with fat.
If you find it hard to give up sweets, try to not have them on the table or refrigerator. 5. Buy food for a week before. You should know beforehand what you will eat tomorrow, how many kilocalories, carbohydrates, proteins, fats. You should not eat everything you want. Each table must be planed before. You should not eat just to fill the stomach; food must be quality and rich in vitamins and minerals.
6. Add cardio workouts if you notice that increased fatness.
7. Have enough rest. Muscle mass increased occurs outside the hours of training. Sleep 8-9 hours per night.