How to cope with diet while building muscle Practical tips

1. Large volume of meals

2. Do you have to eat that much?

3. Energy density of meals

4. It's sensory-specific

5. How to cope with diet while building muscle Practical tips

1. Large volume of meals

Often, building muscle is a painful journey that ultimately leads to giving up. Of course, no! One of the basic problems of people using a muscle-building diet is eating too much. Does it have to be that way? Instead of using a random plan found on the Internet, all you have to do is plan your diet accordingly.

2. Do you have to eat that much?

At present, it is assumed that excess calories should be about 10% of your energy needs, which means that you should increase your energy intake by about 200300 kcal per day. A diet that is too high in calories will not accelerate the effects, but will only produce fat tissue growth. Each organism is different, so even the best mathematical model does not guarantee optimal muscle mass gain. When planning a diet, you should pay attention to the distribution of several calories in individual meals. Between meals you can also introduce more energy than you can consume overnight. Given that the amount of fat you consume depends on your body's activity, you can increase your body weight and not actually lose it. In this case, it's important to monitor the number of calories you need in order to ensure that you don't consume more than 150 calories per day, so that you can keep your body fat weight up to 150 pounds per day and you can't actually eat more than a few calories a day.

3. Energy density of meals

It is worthwhile to know the concept of energy density, which defines the amount of energy per gram of a product: high-energy density (greater than 4 kcal/g), average energy densities (1.5 4 kcal /g) low density (0.6 1, 5 kcal per g), ?? very low densities (less than 0.6 pcal / g). In the case of building alliances, the products with a high calorie density are products with high calories. What are these? Of course, it should be remembered that the high-calorie diet should still be healthy and balanced.

4. It's sensory-specific

However, if there is an appetite-looking cereal on the table, we are eager to break it down. The sensory-specific sensory response (SSS) is defined as a decrease in food satisfaction with the time it is consumed. It is not caused by the mechanical stretching of the stomach wall or other factors that are responsible for the sensation of satiety, but by the weakening of the response of neurons in the brain. The response of sensory neurons with different sensory properties does not change, so the response is more appetizing.

5. How to cope with diet while building muscle Practical tips

You should eat more often so that the volume of individual foods will be smaller. Adding nuts, vegetable oils or dried fruit to your food can easily increase your calorie intake. Pay attention to monotony! This will make them not only tasty but also provide all the necessary nutrients. The optimal energy surplus is about 200300 kcal. Too long intervals between meals are not recommended. There are usually 6 or even 7 meals. It is good to introduce a fast-food diet, as well as liquid foods (cocktails, shellfish).