Are you a beginning athlete and don’t know how to create the right diet? In this article, we will simply teach you how to compile such a menu yourself, at home and completely free of charge.
The menu is the basis of everything when it comes to changing characters. And it’s no different with gaining muscle. To better understand why this is, imagine it as follows: Your body receives most of its energy through food. It does not have many other sources from which to draw, for example, vitamins. And if you supply the body with quality nutrients full of proteins, vitamins, minerals and fiber, then your body will also be full of these healthy substances. If, on the other hand, you supply him with fast food, fried fats, unhealthy fast sugars and few vitamins and minerals, then it is not surprising that he will lack the healthy substances and, conversely, he will be full of unhealthy ones.
It is not for nothing that it is claimed that we are what we eat. What nutrients you supply to the body will be reflected in it. Therefore, feed it properly, healthily and with quality. Thank you after a while. The quality of your diet affects both the amount of your body fat and muscle, as well as our health, even both physically and mentally. The menu just has tremendous power!
I see, and what’s next?
Oh, and how do I know how many calories to take a day?
Basal metabolism (BMR)
BMR x sports activity
And here it is: you have reached a number that indicates how many calories you expend per day. Now all you have to do is set a higher income. Beware, though, higher intake means higher intake in healthy foods, protein and so on. If you have a higher income in the form of fast foods, sweets and the like, you will gain, but it will be mainly fats.
But what does all this mean? How do I find out how much to eat?
So, first of all, there are, for example, caloric tables, which you can find, for example, online – are a great choice, they are very clear and you will find almost all foods there. You can search for every food there and find out how much carbohydrates, fats, proteins or vitamins it contains. Based on this, you can decide whether or not to include it in your diet.
If you want to gain muscle mass, you should eat quality food, a lot of protein (specifically 2 g per kg of body weight per day, ie if I weigh 80 kg, I should eat about 160 g of protein per day) – but be careful, you should study how to properly orient in numbers. For example, if you eat 200 g of cottage cheese, it does not mean that you have eaten 200 g of protein. Such a cottage contains, for example, 10 g of protein per 100 g – if you ate one portion of 200 grams, you ate 20 grams of protein. You still have a lot of 140 left.
As for carbohydrates and fats, watch them the same way you watch your protein. If you eat an adequate amount of protein but a large amount of carbohydrates, fats, or both, your results may be really small and you may be worried that you still can’t.
And how do you compile that menu?
Breakfast (560 kcal):
Snack (200 kcal):
Lunch (610 kcal):
Snack (250 kcal):
Drinking regime: 500 ml of water