Does a complex nutrition plan make sense to build muscle?
The vacation time has been over for a long time and we regularly go to the studio again, the best time for the mass-building phase! But the same problem arises again and again: What does a good yet simple nutrition plan for the mass building period look like? We'll show you a few tips here on how easy it is to design the basis of a bulking plan!
There is no question that diet and supplementary intake of sports nutrition are of paramount importance in terms of building and maintaining massive muscle mass. In fact, it should even be synonymous with the training itself. Nevertheless, your nutrition plan should be as simple as possible, as experience has shown that this is the only way to celebrate long-term success.
Keep it simple!
Many athletes make the mistake of making their nutritional plans as complex as it would, at best, make sense in high-performance sport. For example, they decide to always eat certain foods at fixed times with a nutritional content they consider to be optimal, but this can be described as counterproductive for several reasons. The first reason is that humans are not uniform machines, each of which has absolutely identical nutritional requirements. In addition, it only works if it is supplied with a consistently high amount of selected nutrients at regular intervals.
As a result, there is no logic in counting the nutrients consumed down to the microgram range. Especially since sports medicine or nutritional examinations would be necessary to determine your actual nutritional requirements and these would have to be carried out continuously.
Regardless of this, you will probably find it difficult to combine a fixed time schedule for eating with your everyday life, unless you live alone for training and it is not just a sports nutrition shake. Since the list of reasons why highly complex nutrition plans are counterproductive or at least rarely lead to the desired goals could be continued indefinitely, but would in the last instance ignore the topic, the following is a very easy to implement basic plan.
The basic plan - pleasantly simple and yet highly effective
So that you can gain muscle mass, you have to eat plenty and, above all, richly. Deserve special attention Proteins. These are known to be the material from which your body builds additional muscle mass. A rule of thumb is often used as a guideline for the average amount of protein that an ambitious athlete needs every day. According to this, you should consume around 1.5 to 2.5 g of protein per kilogram of your body weight per day. It should be noted here that the recommended amount of protein, contrary to a widespread misconception, does not only refer to purely animal protein. Vegetable proteins should also be taken into account, especially since your body naturally also builds muscles from these. So your menu doesn't just include lean meat, low-fat fish, as well as low-fat dairy products and eggs. Plant-based sources of protein, such as legumes and nuts, to name just two of the most important, should not be missing on your diet plan. The good thing about plant-based protein sources is that, in addition to the protein they contain, they supply your body with a multitude of other nutrients, some of which are absolutely vital. Apart from that, according to the latest medical findings, excessive meat consumption and the daily consumption of many eggs would be simply unhealthy.
In addition to proteins, you also need, among other things high quality carbohydrates, healthy dietary fats and lots of vitamins and minerals. The distribution of the so-called macronutrients should be around 20 to 25 percent protein, 60 to 70 percent carbohydrates and 10 to 20 percent fat. On the other hand, you hardly have to worry about the other nutrients, as long as you eat enough fresh fruit and vegetables as well as whole grain products every day.
About meal frequencies and nutritional supplements
In the final analysis, it is only important that you consume sufficient quantities of all the important nutrients. As a result, even a single meal a day would be enough to supply your body with all the nutrients it needs to build and maintain muscle mass. Since this meal would have to be gigantic, however, it is recommended that you distribute your nutrient supply over at least three, better still five to seven smaller meals, especially since the body can process small portions better so that the consumed nutrients are actually fully used. In addition, you avoid supply gaps if you eat several times a day.
Since it is not always easy to eat something so often in the stress of everyday life and you would have to eat huge amounts of food depending on your nutritional needs, you should take a nutritional supplement ingestion of sports nutrition such as Proteinshakes, Weight Gainern and other supplements. With regard to dietary supplements, it should also be mentioned that they are usually processed much faster than conventional food, so they are ideal for increasing the nutrient level in your body as quickly as possible. This is especially beneficial after your workout, while the anabolic windows opens in the direction of regeneration or muscle building. Plus, some of these protein shake supplements are too free from lactoseso that you can optimally supply your body with nutrients even if you have an intolerance in this regard. Regardless of that, they help you protein food supplementsTo reduce your consumption of meat, fish and eggs to healthy levels.
Conclusion
Before you work out a too complex nutritional plan for building muscle, you should first consider whether it is compatible with your everyday life. It is better to become aware of which nutrients you need and in what amounts in order to be able to build up muscle mass in the best possible way. The daily and complete coverage of this nutritional requirement is more important than the exact time of intake, which is then not feasible with your everyday life. You can then flexibly adapt the required nutrient intake to your daily routine in a basic nutrition plan for building muscle.
