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An Easy Diet For Gaining Muscle Mass

An Easy Diet For Gaining Muscle Mass

In this article you will be given some basic rules and tips that will enable you to create a simple training diet, as well as some initial figures on the intake of protein, carbohydrates and healthy fats.

All experienced practitioners know that the training diet is the most important part of the process of building muscle and getting a healthy and solid body.

Many of the beginners simply don’t know what and how to eat due to the enormous number of different information related to training nutrition and often give up exercise.

3 main components that determine the entire training diet

  • Protein – The most important macronutrient without which our body can not properly function and cannot allow the construction of new muscle mass. Besides water, protein is the most abundant nutrient in our body and is responsible for building and maintaining muscle tissue. Protein is also the second energy source of the body immediately after carbohydrates. When it comes to maintaining the existing muscle mass and building new muscle mass due to increased physical activity our body needs more daily intake of protein (which can be a combination of basic nutrition and sports supplements).
  • Carbohydrates – Carbohydrates are the basic and main source of energy of our body. The basic division of carbohydrates is simple and complex carbohydrates. What you need to know about simple carbohydrates (sugar, sweets) is that they quickly disintegrate in our body providing instant energy by increasing the level of blood sugar and should be consumed in small quantities, while complex carbohydrates (oat flakes, grains without additional sugar, integral bread, rice, potatoes, pasta) have a slower rate of decomposition and provide energy for extended periods and should be consumed in significantly greater amount compared to simple sugars in order to provide enough energy to the body to perform physical activities during the day.
  • Fats – Fats are also an important part of the training diet and proper functioning of the body, but compared to proteins and carbohydrates are more fattening and must be consumed in smaller quantities. When it comes to fats in the training diet the general division is healthy fats (polyunsaturated and mono-saturated) which should be consumed (great sources of healthy fats: olive oil, fish, nuts, seeds and avocados) and trans fats which should be completely avoided (these trans fats are mostly found in fried fast food, snacks and various chips).

This are the basic and key nutrients, which should be a part of any proper training diet and in continuation of this article we will give you the basic and initial figures of these macronutrients which should be consumed if there is regular physical activity and if your goal is an increase in weight and building new muscle mass.

These numbers will be different for everyone because they depend on the weight of each active practitioner separately and they will represent only the initial state.

The main initial amount of protein, carbohydrates and healthy fats

Like the rest of the numbers associated with exercise and diet, these numbers are not fixed and may vary according to the needs of each individual. Also these numbers will not match every active practitioner, but they represent a good basis and starting point for all those practitioners who have the goal to increase weight and build new muscle mass:

  • Protein – The daily intake of protein should be 1.5-2 grams for every kilogram of body weight. Protein contains 4 calories per each gram of protein.
  • Carbohydrates – The daily intake of carbohydrates should be 3.5-4 grams of carbohydrates for every kilogram of body weight. Carbohydrates contain 4 calories for each gram.
  • Fats – The daily intake of healthy fats should be 0.5-1 gram for every kilogram of body weight. Fats contain 9 calories for each gram.

For example, if an active practitioner weighs 70 kg and aims to increase the weight and build new muscle mass, he/she needs a daily intake of around 105-140 grams of protein, 245 to 280 grams of carbohydrates and about 40-70 grams of fat, so he/she has an intake of about 1800-2300 calories per day.

But all those active practitioners who have a fast metabolism and spend quite a lot of calories during the day need to increase the total daily calorie intake by increasing the daily intake of carbohydrates.

Fit Definition

Author Bio:

FitDefinition is an informative site specialized in healthy lifestyle, offering you tips and advices about building better habits, about exercise and a better, proper nutrition. Our professional team is here for you, follow all our updates on our website

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