When you start going to the gym it is normal to go through a period where you try to increase muscle mass to become "bigger" and stronger. So let's see how to regulate nutrition to get the steel muscles we work so hard for.
The basics: lean mass and fat mass
In the beginning, it is very common to make the mistake of wanting to gain weight in the most generic sense of the term. Soon, however, it is understood that the percentage of fat tends to increase to a different extent than the muscles. There is a particular phase in which muscle mass and strength are the masters, to then be "transformed" into specific forces for the discipline that is being practiced, be it bodybuilding or another sport.
In any case, the main objective is to increase lean body mass and strength, without however increasing (this is a real challenge) the fat mass. The actual fat actually risks compromising athletic performance, except for some sports where there is no problem entering a higher weight class, such as sumo, weightlifting and in the maximum and super-maximum categories
Diet to increase muscle mass
It has been shown that to increase lean body mass there are times of the day when calories and macronutrients are used by the body to "nourish" and better repair muscle tissues. What makes the muscles grow - and the mass in general - are the excess calories compared to the "maintenance" calories. So, the fundamental means of gaining mass is to find the right mix of balanced diet supported by a specific supplement.
Here's how to set up nutrition to build muscle
- The starting point is to establish the calories that are needed to maintain our body weight. There is an approximate mathematical formula for calculating calorie intake: about 33 kcal per kg of weight.
- Once the total calorie count has been established, it is important to determine the amount of protein to be included in the diet. The range that has given the best results according to the studies published on the subject is about 2.2 / 3.3 g of protein per kg of weight (note that some athletes also use twice as much).
- Once the protein quota is set and divided by the canonical 5/7 meals - considering also the peri-workout meal and the post-workout meal - we can add fats and carbohydrates to close the daily calorie quota.
Here are my dietary guidelines for building muscle in off-season periods:
- To start gaining weight, you can start with a 20% surplus of maintenance calories.
- Insert the most carbohydrates into the post-workout meal.
- The second meal in terms of the number of carbohydrates should be the intra-workout.
- In all other meals other than those indicated in the previous points, the calorie content should be completed with proteins and fats.
How to divide nutrients and supplements
My advice is, therefore, to insert carbohydrates mainly in the intra and post-workout because of the anabolic effect of the intra-workout and the high sensitivity to insulin of the post-workout.
The ideal carbohydrates to be taken are those with rapid absorption (there are excellent carb supplements specifically designed for an unbeatable performance) while, as regards proteins, we go from essential amino acids (EAA) to hydrolysates of caseins, to proteins hydrolyzed from salmon or from whey.
During the rest of the day, we will consume the classic dietary protein sources, without forgetting the night-time proteins before sleeping which, thanks to a prolonged-release, will activate a state of anabolism throughout the night.
What do you think of these solutions to increase muscle mass? Write it in the comments!
