How to gain muscle mass with muscle diet according to Clinics in Sports Medicine. Curated by Simona Vignali Naturopath Lifestyle Coach
To increase mass, in addition to training, you need the right nutrition, i.e. the so-called muscle diet. But how does it work? Does eating the right foods really increase muscle mass? Here are the answers on how to gain muscle by eating. Follow the articles and videos of Simona Vignali, with scientific studies that have proven them, for 30 years Lifestyle Coach, Naturopath expert in nutrition.
How to increase muscle mass with nutrition?
It is fair to say how things are. There is no single scientific formula for growing muscle mass valid for everyone here. Each organism has unique characteristics that respond differently to the stresses to which it is subjected. To increase mass, every athlete or sports professional must make personal assessments of the guiding concepts of metabolism and the scientific evidence that is available to everyone and choose and EXPERIMENT various solutions to increase lean muscle mass until he finds that diet for the muscles that satisfy him, along with those muscle mass supplements that will give him the best results.
Zero tolerance: diet & training first of all
There is no growth of muscle mass without intense physical training. To increase mass we intend to bring the muscles to hypertrophy. Yes, it is true, so it is not delicate, but those beautiful swollen and shiny muscles that we admire in Body Building competitions are hypertrophic muscles, that is, super inflated muscles through intense and continuous muscle work in the gym. It goes without saying that feeding alone could never achieve that increase in muscle mass. Mind you, physical work does not mean what is called “cardio”, that is, fast that raises the beats of the heart, but work with weights, machines, made of many kilograms pulled up day after day and under the guidance of an expert trainer.
So to grow lean muscle mass first of all training, then the diet to grow muscles. In fact, it is muscle work with overweight that causes cells to increase their volume and then the diet for muscle mass can become active by responding to the greater demand for nutrients to build and rebuild new fibers and those that break with exercise in the gym.
At this point, he speaks of diet as a daily repetitive activity to replenish the factory of the muscles that you have set in motion with your training. In this case, the calories must be increased by at least 10 percent, starting a high-calorie regimen, therefore the opposite of a weight loss diet.
It should be emphasized that to implement a diet for the muscles and to increase muscle mass you need to be very precise, prepare a roadmap to follow without rudeness, in order to be able to verify the effects directly or not and to be able to correct any errors on the fly. In reality, it starts from the measurement of basal metabolic rate which is the amount of energy that is consumed when awake, not inactivity.
As I said, each person will build their own muscle diet and gain their muscle mass growth on their own, or as advice with the help of an expert.
What follows is a “track”, a theoretical scheme that must then be adapted to the individual physical characteristics and the objectives that you want to achieve. Do not apply it as it is, but be inspired by it.
Breakfast: cow’s milk 300 g + rusks 40-45 g + jam 20-25 g;
Snack: flaky type cheese 100 g + fruit + bread 50 g;
Lunch: fish 200 g + fennel at least 250 g + bread 120 g;
Snack: 100 g natural tuna + 60 g rye bread + fruit;
Dinner: boiled eggs 100 g + boiled potatoes 200 g + extra virgin olive oil 20 g;
Snack: 2 walnuts + grapes 180 g
A final consideration is what you are asking yourself right now: why don’t you talk about protein powders? Right question, here’s the answer: I’m not talking about it here, but in another very interesting article on the latest news and formulas that can be found today.
Example of diet for muscle mass according to the advice of nutritionists
Diet for “Basal Metabolism”
The word “Basal Metabolism” is little known and frequented even by those who step on the floor of the gyms or the land of the athletic tracks.
Basal Metabolism varies from person to person and “measuring” it is not easy and requires the intervention of a specialist who knows the subject. So even after reading this article, if you want to learn more, look for someone really of the trade to calculate exactly what your Basal Metabolism is.
Basal Metabolism is the value that must be measured of what the energy expenditure is, in simple terms how much our body “consumes” to keep it active, without carrying out any activity. It is measured lying down, without speaking, obviously breathing normally. This brings us into what is called “thermal neutrality”. In other words, it is the energy we consume only to stay alive when the unsolicited organism puts almost everything on standby. It is also measured during 12 hours of fasting, otherwise, the fatigue of digestion would alter the results.
Different from all
It is interesting to note that Basal Metabolism makes us very different from each other. We can be equal tall, weigh 80 kg, be white, be the same years and produce very different values.
If the resting value of our basal metabolism is high, I will find it less difficult to follow a dietary regime other than the usual one. The lower it is, the greater my ability to adapt to a diet I intend to follow. It seems intuitive if I consume little I will have to move more to raise my level of “burned” calories.
What affects the basal metabolic rat
- First of all, one must be healthy
- Check for thyroid disorders or if you are taking medications such as for hypertension.
- Check the basic body temperature
- Check the lean mass percentage
- Presence of hormonal problems
- From the age of 60, the value drops by 8% every decade
Weight and slimming
Now let’s see a fundamental concept to understand how to use Basal Metabolism. Knowing the value of our basal metabolic rate, we know how much food is needed to feed ourselves. Every extra calorie must have a reason to be ingested, otherwise the body stores it and becomes what we call “gaining weight”. To lose weight effectively we need to calculate the variables of our life such as work, how tiring it is, if you have intolerances, if you want to increase muscle mass, i.e. lean mass because the calories in addition to those required by Basal Metabolism must be disposed of if you want to stay slim.
What to know
The most suitable professional to measure it is the doctor.
Beware of fasting in a weight loss diet, because the basal metabolic rate decreases by 20% and the advantage is lost.
Short people of trendy stature have high (rapid) basal metabolic rate like that of a tall person, but of the same weight.
Women basically have a faster metabolism than men.
The basal metabolic rate slows down already after the age of 30.
Saying “stay low in calories consumed” can be incorrect. To clarify the calculation it is not only mathematical, total consumption, less I eat. If I consume 100, I have to introduce 200, however, divided between proteins, carbohydrates, fats and vegetables and in addition, physical activity, such as cardio, which is fast, which raises the heart rate, must be considered.