Домой / Как нужно питаться правильно, чтобы набрать вес? / Рацион питания для набора мышечной массы

Рацион питания для набора мышечной массы

Мы уже не раз упоминали, что правильное питание – залог успеха для набора мышечной массы. Именно оно запускает процесс роста организма, давая силы и калории. Для того, чтобы правильно создать программу питания для набора массы нужно соблюдать ежедневный рацион питания. Также вам необходимо самостоятельно рассчитать, сколько нужно съедать ккал в день.

Для расчета килокалорий вы можете воспользоваться формулой:
ВЕС (в кг) Х 30 = ….ккал
Получившийся результат – это килокалории, которые необходимы организму для поддержания текущего веса. Соответственно, эндоморфу нужно добавить еще 500 ккал, а эктоморфу до 1000 для того, чтобы начать набирать вес.
А теперь пример для эктоморфа весом в 75 кг: 75 х 30 + 500 = 2750 ккал в день. А теперь нужно понять, откуда получать эти самые 2750 ккал и что кушать, чтобы набирать вес?

Что кушать, чтобы набирать вес

Для набора здоровой массы соотношение белка, жиров и углеводов должно быть оптимальным. Это нужно для того, чтобы мышцам хватало белка, организм успевал восстанавливаться при помощи углеводов и жиры питали клетки, но жиров должно быть ограниченное количество:
• белки – 20-30 %
• Углеводы — 50-60%
• жиры – 10-20%

Давайте разберем, что представляют собой жиры, белки и углеводы:
Углеводы. Они бывают долгими (гречка, рис), чуть быстрее (макароны, овсянка, картофель) и быстрыми любые сухофрукты, сахар, мед и т.д.
Содержание на 100 гр. продукта до варки, т.е. сухой вес без воды:
Гречка: 61 г. углеводов + 12 г. белков = 310 Ккал
Рис: 76 г. углеводов + 8 г. белков = 345 Ккал
Овсянка: 66 г. углеводов + 13 г. белков = 371 Ккал
Белки – это птица, мясо, молочные продукты, яйца из продуктов. В спортивном питании белок мы получаем из казеинового протеина (долгоусваеваемый), сывороточного протеина (быстроусваеваемый) .
Мясо: 20 г. белка + 0.0 г. углеводов = 200 Ккал
Яйца: В двух яйцах находится 12 г. белка + 0.7 г. углеводов = 157 Ккал , соответственно в ОДНОМ ЯЙЦЕ находится = 6 г. белка)
Птица: 21 г. белка + 0.0 г. углеводов = 140 Ккал
Молоко: в 1 литре содержится = 28 г. белка = 580 ккал
Рыба: 17 г. белка + 0.0 г. углеводов = 75 Ккал
Творог: 16 г. белка + 2 г. углеводов = 100 Ккал
Теперь поговорим о суточном питании. Основной источник углеводов – это рис и гречка. По утрам овсянка и макароны. В качестве белка молоко, творог, мясо и яйца. В дополнение овощи (огурцы, помидоры, капуста), фрукты (бананы, груши, яблоко).
Для удобства расчетов количества калорий, белков, жиров и углеводов воспользуйтесь готовыми таблицами калорийности и состава продуктов.

Рацион и программа питания для набора мышечной массы

Рацион питания для набора мышечной массыПодъем 9.00 — сразу пьем стакан воды (если есть аминокислоты, употребляем сразу после пробуждения). Нужно подождать 20-30 мин до завтрака, чтобы организм проснулся.
9.30 – завтрак — 100 грамм овсянки с молоком (1стакан) + 1 банан порезанный внутри или порция макарон из твердых сортов (100грамм) + 30 грамм сывороточного протеина с молоком.
11.30 – перекус 50 гр. риса + 50 гр. мяса + овощи
14.00 – обед (100 гр. гречки) + 100 гр. Мяса (например, куриные грудки) + овощи.
16.00 – перекус (50 гр. риса) + 3 вареных яйца + овощи.
За 30 минут перед тренировкой, т.е. 17.00 выпить 30 грамм сывороточного протеина (если есть).
17.30-18.15 тренировка (время тренировки — 40-45 минут)
18.15 – Съесть простые углеводы + быстрые белки (из простых углеводов это любое сладкое, например сникерс, шоколадка, банан или какой-то сладкий сок выпить, в общем, что угодно + белок это аминокислоты или если есть то протеин (только на молоке или сладком соке) а если нету, то просто соло что-то из простых углеводов сникерс, бананчик или чё угодно там).
19.00 – ужин (100 гр. риса) + 150 гр. Мяса + 2 вареных яйца + овощи.
Сразу после ужина выпить креатин (размешивайте сладким соком) 5 грамм (если он есть)
21.00 – перекус (50-100 грамм мяса + 3 вареных яйца + овощи).
23.00 – перекус (перед сном) – 200 грамм творога или «ночной» протеин 1 порцию: т.е. 30 гр.
Необходимо в промежутках между едой (через полчаса после еды) пить воду.
Именно так выглядит ежедневная программа питания для набора мышечной массы и силы. Вы можете увидеть, что здесь использовано частое дробное питание с сокращенным количеством жиров. Углеводы больше присутствуют в первой половине дня. Сам рацион питания для набора массы можно видоизменять в плане продуктов, подстраивая под себя.
Также следует учитывать, что по мере роста массы нужно увеличить и количество калорий. Т.е. если в начале вы весили 70 килограмм и вам нужно 70х30 = 2100 + 500 = 2600 ккал в сутки, и потом вы набрали с 70 до 75, то теперь уже 75х30 = 2250 + 500 = 2750 ккал.
Удачи и успехов вам в составлении правильного рациона питания и, конечно же, наборе веса!

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Сколько калорий нужно для набора массы

Cразу хочется сказать, что в этой статье мы поговорим не просто о наборе массе, а ...

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