Домой / Здоровье и психология в вопросе набора массы / Как нарастить сухую мышечную массу

Как нарастить сухую мышечную массу

Многие задаются вопросом, как нарастить сухую мышечную массу. Вопрос действительно очень интересный и волнует многих. И ответ на него – можно. Как – мы поговорим далее. Но для начала хочу сразу сказать, что новичкам лучше этим не заморачиваться. Если вам нужен вес, наберите хоть какой-нибудь, ну а сухую мышечную массу можно получить уже потом путем сушки.

Питание для наращивания сухой мышечной массы.

Для опытных спортсменов помимо тренировок очень много внимания нужно уделять еде. Нужно создавать условия для роста мышц – потреблять много белка, умеренно углеводов, но следить за количеством жира. Помимо этого нужно принимать протеин, креатин, аминокислоты и другое спортивное питание.
Белки нужно получать из яиц вареных, творог 5% жирности рыба варенная, молоко до 2 % жирности, мясо куриное вареное, тунец, креветки. В качестве углеводов каши на воде, макароны из твердых сортов. Дополнительный жир можно получать из льняного масла- по 1-2 ложки в день или в гранулах. Остальной жир получим из творога и молока. Фрукты и овощи можно любые и в любых количествах, особенно после тренировок.
Как нарастить сухую мышечную массуКак уже было сказано, чтобы нарастить сухую мышечную массу, нужно много белка. Поэтому необходимо минимум 3 раза в день пить протеин по 30 гр. BCAA до и после тренировки, аминокислоты 3 раза в день по 12 шт. Также необходимо добавить хорошие спортивные витамины, креатин.

Тренировки для наращивания сухой мышечной массы.

Тренировки должны быть короткими – не более часа, но при этом интенсивными и частыми. Что касается аэробных нагрузок, то при правильном питании особого толку в них не будет, только трата калорий. Лучше хорошо потрудиться в зале.
В качестве итога можно сказать, что сухую мышечную массу нарастить можно. Другое дело нужно ли это? Если вы хотите набрать вес быстро, то набирать сухую мышечную массу точно смысла нет.

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