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Can't I get fat at all? What can I eat to increase my muscle mass?
Table of Contents
1. Additional energy balance
In a study by Boucharde C. et al., an excess of 1000 kcal per day for 6 days per week over a 12-week period (with low physical activity) resulted in an increase in body fat by an average of 5.4 kg, compared to a body fat gain of just 2.7 kg. In the case of building muscle mass, it is necessary to increase energy intake. The study suggested that muscle protein in the body consumes only 20% of the body's baseline energy from weight gain.2. It's a protein
According to the International Society of Sport Nutrition (ISSN), if our goal is to increase muscle mass per meal or 2040 g per meal, the optimal daily protein intake is 1.42 g/kg of body weight. What is the best way to take protein in order to maximize the anabolic effect? This question remains open, however, the ISSN recommends that it be an average of 0.25 g of total protein per kg of body mass in a meal or 20.40 g in meal. Below we present the basic rules for protein consumption per day. The optimal amount of protein per day should be divided into a minimum of 4 g of protein in the form of an anabolic protein.3. Carbohydrates and fats
The amount of carbohydrates in the diet should reach 47 g/kg of body weight per day. A good solution would be to consume carbs and fats as recommended for healthy adults. Carbs should account for at least half of the daily energy intake. Fats should provide 2035% of the diet's energy. Fat intake should not be limited to less than 1520% of daily energy consumption. It is suggested that reducing fat intake may result in a decrease in testosterone levels.4. What do you want me to start with?
Start by calculating. First, determine your daily energy needs. Firstly, determine what you need to eat daily. Add 300 kcal to the value you get, then calculate the positive energy balance. Then determine how much protein, carbohydrates and fats you should consume during the day. Second, eat regularly. Plan your meals and calculate their basic nutritional value. So it's best to find out what your daily power needs are.
