-
Peptides
Peptides
back
-
- show all
-
-
Purpose
Return
- Peptides for bodybuilding
- Biomimetic peptides
- Peptides for the gym
- Peptides for bulk
- Natural peptides
- Peptides for joints
- Peptides for reduction
- Peptides for fat burning
- Peptides for weight loss
- Peptides for the muscles
- Peptides for regeneration
- Peptides for libido
- Peptides for injuries
- Peptides for athletes
- Peptides in tablets
- Peptides in injection
- Spray peptides
-
Type
Return
- BPC 157
- hgh
- ghk-cu
- ghrp-6
- ghrp-2
- grf
- tb-500
- oxytocin
- semax
- melanotan
- pt-141
- epithalon
- selank
- thymosin
- cjc-1295
- ipamorelin
- peg-mgf
- adamax
- kisspeptin
- dsip
- sermorelin
- n-acetyl
- arg-bpc
- thymalin
- 5-amino 1MQ
- alarelin
- mots-c
- igf-1 Lr3
- IGF DES
- GHRP2
- Fragment
- CJC DAC
- Adamax
- Cortagen
- Snap 8
- B7-33
- Melanotan 2
- Selank
- Thymosin alpha 1
- Mots
- VIP
- LL-37
- Livagen
- P-21
- KPV
- Ara 290
- L21
- Acth 1-39
- matrixyl
- TRH
- Larazotide acetate
- glp-1
- GC-1 SOBETIROME
- TB-4 FRAG+BPC-157 ARG
- AOD-9604
- cardiogen
- prostamax
- pancragen
- bronchogen
- retatrutide
- Thrombin peptide Tp508
- SLU-PP-332
- LIPOTROPIN
- THYMOGEN ALPHA-1
- Nutrobal
-
Purpose
Return
-
Peptide calculator
-
- show all
-
- Sarms Sarms back
-
- show all
-
Produkty
- Amino acids Amino acids back
-
- show all
-
Aminokwasy
-
- show all
-
Produkty
- Supplements Supplements back
-
- show all
-
Supplements
-
Purpose
Return
- Weight Loss Supplements
- Supplements for memory and concentration
- Energy supplements
- Hair and nail supplements
- Cholesterol supplements
- Supplements for the complexion and skin
- Sleep supplements
- Gym supplements
- Supplements for reduction and sculpture
- Eye and vision supplements
- Supplements for stress and nerves
- Supplements for regeneration and fatigue
- Strength and fitness supplements
- Joint supplements
- Liver supplements
- Acne Supplements
- Kidney supplements
- Knee supplements
- High blood pressure supplements
- Cellulite supplements
- Bone supplements
- Tendon supplements
- Supplements for potency and libido
- Dopamine supplements
- Serotonin supplements
-
Type
Return
- Ashwagandha
- Omega 3
- Vitamin D3
- Magnesium citrate
- N-Acetylcysteine
- Biotin
- Collagen
- L-Theanine
- 5-Hydroxytryptophan
- Forskolin
- Resveratrol
- Coenzyme Q10
- PQQ
- Rhodiola rosea
- Canna
- Kava Kava
- TUDCA
- Cholinolytics
- berberys
- inozytol
- sodium butyrate
- lactoferrin
- selenium
- cordyceps
- Quercetin
- lions mane
- glycine
- curcumin
- alpha lipoic acid
- shilajt
- apigenin
- dim
- chasteberry
- baikal thyroid
- reishi
- pycnogenol
- phosphatidylserine
- chromium picolinate
- astragalus
- nad+
- tulsi
- egcg
- magnesium citrate
- nalt
- pana ginseng
- synephrine
- zinc picolinate
- cherry tart
- magnesium taurate
- magnesium l-threonate
- adaptogens Return
-
Purpose
Return
-
- show all
-
Produkty
- Nootropics Nootropics back
-
- show all
-
Nootropy
-
- show all
-
Produkty
- Beauty Beauty back
-
- show all
-
- Preparation Preparation back
-
- show all
-
- Pre-workouts
- Slimming preparations
- Preparations for the joints
- Acne preparations
- Preparations to strengthen the body
- Preparations for the sinuses
- Erection preparations
- Hair preparations
- Preparations for the liver
- Nail preparations
- Sleep preparations
- Intestinal preparations
- Circadian rhythm disorders
- Preparations for the heart
- Preparations for libido
- Preparations for malnutrition
- Preparations for sedation
- Preparations for strengthening
- Preparations for the kidneys
- Fat burning preparations
- Preparations to reduce appetite
- Preparations for growth
- Preparations for depression
- Preparations for energy
- Bone preparations
- Preparations for muscle mass
- Skin bronzing preparations
- Skin rejuvenating preparations
- Preparations for the condition
- Preparations for the work of the brain
- Anti-aging preparations
- Preparations for regeneration
- Growth hormone replacements
- Injury preparations
Mass diet
Building muscle mass is a long-term process that requires a proper diet. Its inherent element is also intensive strength training. If you want to build muscle, you need to be in a calorie surplus, which means that you should eat more than your daily calorie requirement. A mass-gaining diet, of course, does not mean consuming empty calories. To expand your figure and provide your muscles with good conditions for growth, you need to choose products with high nutritional value. Thanks to this, they will be able to regenerate faster. How should people who want to increase muscle mass eat?
What to eat for muscle mass? The most important rules
The main goal of such a diet is muscle growth. To make this possible, it is necessary to provide the body with ingredients that are necessary in this process. The first and most important rule is to generate a caloric surplus. This means that we have to eat more than our requirements. People who do not know what number of calories will be appropriate can use free calculators available on the Internet. Usually, increasing the caloric intake by 500 kcal is enough. If we supplement such a diet with proper training, the energy surplus will be stored in the form of skeletal muscles. The recommendation seems simple, after all, we just need to eat more. In practice, it is not as easy as we think. If products for muscle mass only provide us with more calories, but do not contain too many nutrients, there is a risk that instead of muscle mass, our level of body fat will increase.
A mass gain diet in the initial stages may result in the accumulation of water in the body. This is manifested by inflating the muscles, which, however, quickly fall when the number of calories is reduced. As you can see, nutrition must be properly planned. People who are not sure what their menu should look like can seek advice from a personal trainer or dietitian. When it comes to the number of meals, there is no one right solution. It is best to adjust it to your preferences and the number of calories you need to consume. Breaks between meals cannot be longer than 3-4 hours. Otherwise, there is a risk of intensification of catabolic processes. In the process of building muscle, body weight should increase by 0.5-1 kg per month. Please remember that too much caloric surplus will result in the accumulation of fat tissue.
What nutrients should mass-building meals contain?
As already mentioned, products for muscle mass must be nutritionally valuable. The key ingredient for muscle growth and regeneration is protein, as it is responsible for anabolic processes. To obtain satisfactory results, you should increase its intake from 1.6 to 2.2 grams per kilogram of body weight every day. The best sources of protein are meat, dairy products and eggs. Many people also use protein supplements because they contain a large amount of the ingredient in a relatively small portion. It is important to choose products that contain high-quality protein. It is worth eating a meal with a large amount of the ingredient within 2 hours after training, because it accelerates the growth of muscle proteins and their regeneration, and also reduces the risk of muscle damage. In addition, it helps maintain hormonal balance. It is best to include about 20-40 grams of protein in your post-workout meal.
Carbohydrates are also a very important ingredient and they should constitute 40-60% of calories. They constitute the body's main source of energy and are essential for muscle regeneration and growth. In addition, they allow you to replenish muscle glycogen, which translates into improved exercise capacity of the body. It is best to combine carbohydrates with protein. In this way, we will accelerate glycogen synthesis, reduce muscle damage and accelerate training adaptation. In a mass-building diet, it is worth consuming 4 to 7 grams of carbohydrates per kilogram of body weight in the case of competitive training and from 4 to 5 grams in the case of amateur training. When it comes to the best sources of carbohydrates, these are primarily groats, oatmeal, pasta, fruit, vegetables, whole grain bread and legumes. Vegetables are particularly important because they contain a lot of minerals and vitamins. About 400 grams per day is recommended.
Meals for mass must also contain essential fatty acids, because they are a very important source of energy. Fats should constitute approximately 25-30% of your total energy needs. We are, of course, talking about the so-called healthy fats found in fish, nuts, seeds, vegetable oils and avocados. At this point, it is worth mentioning the harmful effects of meals known as cheat meals. People who focus solely on achieving a caloric surplus often reach for fast food. Although thanks to them we are able to consume more calories, in practice they are not good products for muscle mass because they contain a lot of harmful fatty acids. These, in turn, raise "bad cholesterol" LDL, which increases the risk of cardiovascular disease.
Mass gain diet - when is it worth taking supplements?
People who are wondering what to eat to gain muscle mass can help with supplements. Most people who train take protein supplements, but creatine is also very popular. Such preparations have an anabolic effect and support the process of protein synthesis. In the long run, they can increase endurance and speed and accelerate muscle growth. A mass-gaining diet should be supplemented with vitamin D and magnesium supplementation. These are ingredients necessary for the proper functioning of the body. The demand for magnesium increases with the intensity of training. Vitamin D deficiency, on the other hand, is a common phenomenon.
People who would like to improve the effectiveness of training can also use pre-workout supplements. These types of preparations increase the level of energy and stimulation during exercise. This allows you to perform more repetitions with greater weight. In addition, it is possible to increase strength and endurance. How long does it take to build muscle mass? People who pay attention to their diet and training can achieve satisfactory results within 6 months to 1 year.
Powiązane posty
-
How to ensure good sleep and regeneration while sleeping?
440 0Sleep is one of the most important activities in our lives, which unfortunately we do not pay enough attention to. We...Read more
-
Jak obliczyć zapotrzebowanie kaloryczne organizmu?
571 0Zapotrzebowanie kaloryczne to nic innego jak ilość energii, którą trzeba każdego dnia dostarczyć organizmowi, aby móc...Read more
-
Dieta odchudzająca – 11 zasad zdrowego odchudzania
514 0Proces odchudzania zawsze zaczyna się od myśli, która pojawia się pod wpływem określonych bodźców. Wpadamy na pomysł,...Read more
-
Building muscle mass, how to increase muscle mass?
955 0Building muscle mass is one of the main goals that strength trainers set for themselves. This has to do not only with...Read more
-
Simple and easy weight loss rules for women
10075 0The fight against excess weight can be long and arduous. The whole process requires not only self-discipline, but...Read more
-
What to eat while cutting?
1397 0The reduction diet involves limiting energy supply. It is intended for people who want to lose extra weight and get...Read more
-
How to increase testosterone levels?
1327 0Testosterone is one of the most important male hormones responsible for many functions in the body. It affects, among...Read more
-
How to lose weight effectively?
3659 0Successful weight loss does not at all require sacrifices, catcalling at the gym and giving up all your favorite...Read more
-
Does protein build muscle mass?
1558 0Protein is an extremely important nutrient. It consists of amino acids, which are the building blocks for cells and...Read more
Blog navigationNewsletter
SIGN UP AND STAY UP TO DATE!
We specialize in wholesale and retail supply of high quality peptides.
((modalTitle))
((confirmMessage))
((title))
- Preparation Preparation back
- Beauty Beauty back
- Nootropics Nootropics back
- Supplements Supplements back
- Amino acids Amino acids back
- Sarms Sarms back
-
Zostaw komentarz