April 17, 2020 Admin Home page » For weight gain
Below we will tell you how to gain muscle mass without sports supplements, a list of products, recommendations and important tips for increasing muscle size.
Everyone knows that new sports nutrition products are constantly coming onto the market; they are known to help you gain muscle mass faster, but what to do if your financial situation does not allow you to buy expensive sports nutrition? Here the question arises: is it possible to gain muscle mass without sports nutrition and how far can you go?
The cost of a full range of important supplements is about $100-200 per month, and this is not an affordable luxury for many, but everyone wants to look good.
Don’t worry, there is a way out, it may not be so simple and fast, you will have to put in more effort, but it will be cheaper and muscle mass will increase.
For beginners, sports nutrition is still an extra and unnecessary aspect of nutrition, the main thing is a well-balanced natural diet, and a sports supplement is only called an additive to the main diet. If you consume it without a sufficient supply of natural food, you will just waste your money and the result will be close to 0.
A nutrition plan for weight gain for women is here, for men – here.
Natural nutrition for the masses
Remember, to increase muscle volume, protein is needed, without it all efforts are in vain. When it enters the body, the protein breaks down into amino acids, which, when released into the muscle tissue, make it thicker, that is, the muscles grow.
During high-intensity training, muscle fibers are torn, receiving microtraumas, protein heals them, like using a brick for a house, making the muscle bigger and bigger.
A very important rule is that protein is well absorbed with the help of carbohydrates; without them, the process goes worse . In other words, after eating chicken breast or turkey, at the same time take pasta, rice, oatmeal, buckwheat and other types of carbohydrates, as well as vegetables. Give preference to carbohydrates with a low glycemic index; they release calories slowly and do not contribute to the accumulation of subcutaneous fat.
Season vegetable salads with sunflower or flaxseed oil, forget what mayonnaise is, it contains 100g. about 67% fat, more than the daily value, if you are such a big fan of mayonnaise, use sour cream with a fat content of no more than 15%.
For breakfast, eat eggs, making an omelet out of them, or drink them just like that, use 1 whole egg and 4-5 egg whites. Very good calorie fuel for the whole day - oatmeal, buckwheat or rice, love these dishes in the morning. Breakfast is the most important meal of the day , so tea and cookies will not work; you need to try to get as much protein and carbohydrates into yourself as possible.
For dinner, you also need to eat proteins and carbohydrates, and after training, give 60% carbohydrates, 40% proteins and 10% fats; on rest days, dinner should be 60% protein, 40% carbohydrates and 10% fats. During dinner, avoid eating confectionery; it is better to do this in the morning; during the day, excess calories will be burned, but before bed there is almost no movement and they will go into fat.
Actively consume fish in its own juice, especially tuna, salmon, pollock, hake - they contain a decent amount of protein and have Omega 3, 6 and 9 fatty acids, which do not make you fat, but on the contrary, they help fight fat deposits by breaking them down.
Eat frequently 5-6 times, dividing meals into small ones, so you do not overload your stomach and ensure a constant supply of nutrients to muscle tissue.
Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!
Muscle growth without protein
It is believed that you can build muscle mass and strength only by putting in effort during training. This is partly true. The benefit of intense exercise is that it causes severe damage to the surface of the muscles. This is the basis for increasing mass - the need to increase their size is formed. Recovery begins immediately after the end of the workout. However, it is wrong to give primacy in this process to the amino acids of food proteins. Muscle tissue grows under the influence of hormones! The training program stimulates their production by cyclically loading muscle fibers. The body needs to thicken them.
The role of testosterone
If you follow the technique recommended by the trainer during training, the basic load is applied to several muscle groups. This stimulates the release of testosterone, which, together with insulin-like growth factor (IGF-1), protects the muscles from overload, strengthening them. That is, building muscle mass is a protective mechanism of the body. Protein is used by testosterone to thicken tissue fibers: muscles grow not from damage, but to protect against it. This explains the uniform growth and rounded shape. Otherwise, the relief was lumpy in places of microtrauma.
The role of cortisol
Cortisol is a stress hormone. It destroys muscles. Therefore, under stress, a person loses weight due to a decrease in muscle mass. Any workout is stressful. The longer the workout lasts, the more cortisol the body produces. Therefore, moderate training provides the necessary basic load to the muscles, but does not lead to their destruction.
Milk in bodybuilding
Protein is certainly a good solution, just imagine it in 100g. contains up to 90g. squirrel! To get such a share from milk, with a fat content of, for example, 2.5%, you need to drink about 3.2 liters of it. and get a lot of calcium, sodium zinc, vitamins A and B, and so on. But finances do their evil work, so milk is an excellent protein substitute and much cheaper, the only drawback is that you need to drink more often and more.
Drink milk in small portions and often, between main meals and snacks, try to reach the norm of 2g. protein per day per 1 kg. weight, because it is at this dosage that the muscles begin to grow rapidly.
Choose milk with 1.5% fat content, maximum 2.5%, this is the only way to get high-quality weight gain without fat.
What is protein and its main types
Today on the sports nutrition market you can even find proteins for weight loss, although most often such statements are just a marketing ploy from manufacturers. Of course, protein is needed during fat loss, sometimes even more than during muscle gain cycles, but there are no specialized types of protein. What exactly is protein and why is it so important?
Any muscle tissue consists of protein. This applies to both the products you consume and your own body. In order for muscles to grow and “respond” to the load that you provide them during training, protein is simply necessary. It is not without reason that it is often compared to building material for muscles, since without it you can forget about growth.
In sports production, protein differs in types:
- Whey;
- Egg;
- Soy.
Whey protein, which has the richest set of amino acids, is considered the most popular and effective. Egg whites are not far behind, although they are less profitable due to their high price (it is much cheaper to buy eggs, boil them and extract the yolk, getting the same egg white for less money). Soy protein is not suitable for weight loss, as it contains an incomplete set of amino acids. Typically, some inexperienced athletes are deceived by the fact that soy protein contains the most protein. However, its use in sports nutrition is considered undesirable; in this way, some manufacturers manage to reduce production costs, of course, to the detriment of their reputation. Therefore, serum is the best option, both in terms of price and effectiveness.
Whey protein for weight loss is usually chosen based on the degree of purification. There are usually three types:
- Concentrate;
- Isolate;
- Hydrolyzate.
The most highly purified form is hydrolyzate. It has a faster absorption rate. Concentrate, unlike other types, usually contains about 80% protein, and the remaining 20% includes lactose, as well as a small amount of fat. The isolate, in terms of purification, is between the hydrolyzate and the concentrate, essentially being a more purified form of the latter. It is digested a little faster, and the percentage of protein in it usually ranges from 85% to 95%.
If you want to purchase whey protein isolate, we recommend.
In turn, due to the hydrolysis of whey, which is broken down under the influence of enzymes, this type of protein is absorbed immediately after entering the gastrointestinal tract, since it does not require time for preliminary digestion. It is also completely free of carbohydrates and fats, which is often its main advantage over other types. The only drawback is its high cost, which is directly related to the complex process of processing raw materials.
For those who want to buy high-quality hydrolyzate, we recommend.
Which protein to choose for weight loss? In fact, there is not much difference, since in any case the body will receive a full set of amino acids. Although, if you are lactose intolerant and also limit fats and carbohydrates as much as possible, then it is better to give preference to isolate and hydrolyzate.
Separately, it is worth highlighting casein, which is absolutely indispensable during weight loss. It is often called slow protein because, unlike conventional supplements, its absorption rate reaches 6-8 hours. This is the type of protein that is most suitable for weight loss at night. It helps reduce nighttime catabolism and protect against muscle loss even with high-intensity work and a low-carb diet.
Soy and cottage cheese
I’ll say right away that high consumption of soy, well, in very large quantities, is not good for men, why?! – find out – here. Soy is a source of soy protein. However, using 100g. Soy daily will lead to muscle anabolism (muscle growth), the production of growth hormone testosterone will increase, which will have a positive effect on weight gain.
Cottage cheese is an excellent replacement for casein protein before bed. Having consumed 150 gr. cottage cheese at night, protect muscles from the destructive effects of hunger and catabolic processes. Muscles grow at night, recovering from stress, at this time they need building material, and this is where cottage cheese comes to the rescue. Before going to bed, when you fall asleep, you often don’t feel like eating, so I’ll give you a personal example – 250g. milk – 100 gr. cottage cheese, 1 tsp. spoon of honey, grind everything in a blender, drink the liquid and order
