The main difficulty lies in the fact that the only way to control the correct nutrition and composition of the diet for muscle growth is to keep a food diary and cook food at home with weighing the ingredients. Otherwise, it is almost impossible to determine how much protein, fat, and carbohydrates are in each serving of food you eat.
The role is also played by the fact that in order to increase muscle mass, you really have to eat a lot.
NUTRITION FOR MUSCLE GROWTH: THE BASICS
Increase your total calorie intake. Do not forget to monitor the total calorie intake - it should be at least 15-20% higher than normal, otherwise the body simply will not have enough calories to recover and the energy necessary for subsequent muscle growth.
Keep track of your nutrient balance. If you're aiming for muscle growth, not fat, it's important not only to increase calories, but also to monitor the percentage of proteins, fats and carbohydrates. Fats should account for about a third of all calories consumed, about 2 g of protein is needed for each kg of body weight, the rest of the calories are for carbohydrates.
Eat carbs before your workout. The ideal option is a portion of a carbohydrate-rich meal 2-3 hours before training. If you go to the gym early in the morning and you do not have the opportunity to have a full breakfast before training, then immediately after waking up, you need to take a portion of the gainer (20 g of protein and 15-20 g of carbohydrates).
Use sports nutrition. Protein consumed before and after training should be absorbed as quickly as possible. Regular foods (especially eggs and meat) take several hours to fully digest - you won't get energy when you need it. The use of a protein isolate is preferred.
Feed your body with BCAAs. The intake of BCAAs during the strength training itself will become a source of additional energy for the body and will reduce the level of the stress hormone cortisol, which is formed during muscle fatigue and negatively affects subsequent muscle growth and recovery.
Remember the carbohydrate window. Immediately after a workout, the body especially needs a quick source of energy replenishment - in simple carbohydrates. A post-workout shake should contain not only proteins, but also carbohydrates - 0.3-0.5 g of protein and 0.3-1.5 g of carbohydrates per kg of body weight. Either a gainer or a mixture of protein isolate with juice will do.
Don't just rely on sports nutrition. Sports nutrition wins only in one case - before, after and during training, because at this time, fast-digesting protein cannot be replaced by anything else. At any other time of the day, you can use regular food - it is also important that it is much cheaper.
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