Rules for the bulk diet
Interesting facts about mass building
With this article we would like to address advanced strength training users as well as beginners in bodybuilding who are interested in building mass. Excessive information often leads to confusion, in addition, some basic dietary rules are often forgotten, which of course still apply in the field of sports. Regardless of the sporting level, however, the basics of nutritional science should be observed in order to achieve permanent progress. So rely on the "golden rules" of building mass!
Basic rules for optimal mass building
Bodybuilders, too, should keep in mind that seven meals a day are ideal. If you want to gain muscle mass, you have to eat food every two to hours, which ideally should be perfectly tailored to bodybuilding. These frequent meals provide the body with ongoing nutrients and the calories that are important for endurance. If you ignore this, you risk the breakdown of muscle protein and an uncontrolled release of cortisone, which can also lead to the breakdown of amino acids in the muscles. So regular meals are essential if you want to build muscle mass.
The amount of protein decides on mass build-up
Muscle growth is due to the right amount protein certainly. Your body cannot use more than 3.3 grams of protein per kilo of body weight; the amount must therefore be calculated precisely. Also note that excessive protein intake hinders carbohydrate absorption. You should therefore consume between 25 and 40 grams of protein during the above seven meals a day, depending on your body weight. Dairy products have proven to be ideal sources of protein. High-quality proteins and short-chain fatty acids, which stimulate muscle growth, are found in, among other things, skimmed milk, yogurt, quark and cottage cheese. These foods also provide your body with calcium, which stimulates the burning of calories for energy and prevents storage as fat deposits. Ideally your Protein-rich nutrition through sports nutrition in the form of drinks or shakes added.
Don't forget the carbohydrates!
Many bodybuilders forget that it is sufficient for muscle growth too carbohydrates are necessary. In the meantime it has been scientifically proven that these carbohydrates cause an increased release of insulin, whereby additional nutrients enter the muscles, including the well-known IGF (Insulin like Growth Factor / Somatomedin C), without which muscle building would not be possible. Therefore, the carbohydrates must not be ignored in the build-up phase. By the way, experts consider two vegetable servings to be sufficient to leave enough stomach volume for high-calorie foods.
Fat in bulk
It is not necessary to completely forego fat while building mass. A certain amount of unsaturated as well as saturated fats is even necessary to promote muscle building, because fat can prevent a breakdown of the carbohydrate stores in the muscles (so-called glycogen stores) and even balances the nitrogen content in the body. This in turn is the benchmark for the protein build-up in your body. Saturated fatty acids such as B. from beef and unsaturated fatty acids such as tuna or nuts also support testosterone production. During the preparation for the competition, you will then switch to a low-fat diet.
Before and after training
About 30 minutes before your workout, you can have a meal of easily digestible carbohydrates like granola about 30 grams of protein to help ensure building blocks and energy. Contrary to many negative opinions, meals before training even stimulate hormone production and thus muscle growth. Another meal should be consumed after training, around 80 to 100 g of carbohydrates and around 40 grams of protein.
Has proven to be particularly practical Sports nutrition in powder form or shakes such as weight gainers proven (so-called supplements or nutritional additives), because these products have an excellent, balanced composition, you can take them straight to the gym and take them there
Mass building: with discipline and knowledge to success
No pain no gain ... Arnold Schwarzenegger already used this famous phrase. Muscle growth without effort, through miracle cures, does not exist! A high-calorie adapted diet including sports nutrition is one of the most important steps in building mass. Calorie intake and protein intake need to be increased. As the ultimate supplement, exercise experts recommend adequate water intake, which will help your body better absorb protein and carbohydrates in the body. Furthermore, sodium intake can be increased slightly to include carbohydrates and amino acids to be able to better utilize. In the sports nutrition sector, creatine, among other things, has proven to be particularly effective because it provides a mass without any side effects.
Muscle building substances
It has been proven that pre-workout products can also stimulate the muscles, make them train harder and more concentrated and are therefore of great importance in the extensive field of sports nutrition. These Trainingsbooster reduce signs of fatigue and act directly on your muscles. It usually contains effective substances such as beta-alanine, BCAA, tyrosine and taurine, which are absorbed by the body in a very short time.
Also highlighted L-Glutamine and glycine; they improve the ability to regenerate and at the same time help to increase muscle mass. Tests and long-term studies confirm: sports nutrition like Proteinshakes After training, it can boost protein synthesis and even double muscle growth in some cases. Targeted sports nutrition can therefore be particularly important in building mass. However, these additional products only work if they are consumed immediately after training. The best results achieved about 0.25 grams of protein per kilogram of body weight immediately after the workout. Ideally, proteins and carbohydrates should be combined. Nutrition experts and top trainers recommend one to one and a half grams of carbohydrates per kilogram of body weight. Particular attention should therefore be paid to sports nutrition. Attention is drawn once again to adequate water intake.
More tips for targeted mass building
Muscles with a low body fat percentage are desired. High repetitions result in glycogen breakdown. In mass training, the repetitions are therefore reduced. Professional bodybuilders train in alternating cycles of nine to twelve or four to eight repetitions; this is considered the fastest way to build muscle mass quickly and in a targeted manner. In order to replenish the glycogen stores and thus to maintain and constantly increase muscle size, the intake of Sports nutrition especially important after training.
Furthermore, reduce your aerobic activities (ball games, etc.), because they have a negative impact on your muscle building. Cardio units, on the other hand, do not steal any muscle mass; they can be built into training. Supersets are ideal for building muscle mass because they put even more Testosterone free in the body.
Targeted mass building should of course be accompanied by sufficient rest and at least eight hours of sleep per night. Remember: reduced rest times lead to an increased metabolism including increased fat and calorie burning. Professionals therefore train with a 30 to 60 second break between the individual sets. Without adequate rest and sleep, you won't gain muscle mass!
