Gaining muscle mass for girls. Nutrition for gaining muscle mass for girls: menu, list of products, sports supplements What vitamins can make you gain weight

When achieving ideal body weight, women with an asthenic physique often make many mistakes. One of them is the emphasis in the diet on flour and sweets. This approach will indeed increase your body weight, but the pounds will be stored as fat. Weight gain pills combined with fitness and proper nutrition will help you create a beautiful figure with a sculpted torso.

Weight gain pills for women and men are only necessary in some cases. Usually you cannot do without them if a carefully designed diet and training program does not produce results.

Weight gain pills for women. Names, prices, rules of use

• sports nutrition;
• vitamin and mineral complex;
• dietary supplements;
• herbal Chinese capsules;
• Brewer's yeast.

They allow you to compensate for the lack of nutrients in the body. Medicines such as calcium glycerophosphate and potassium orotate give good results. They cause metabolic processes in the body to proceed faster.

Top 10 weight gain pills for women from the pharmacy

Among them:

• insulin;
• testosterone;
• benzodiazepines;
• Duphaston.

Such drugs are used in professional bodybuilding under the close supervision of a doctor. Self-prescribing serious medications is unacceptable. This can be very harmful to your health.

Duphaston

The active substance of the drug is dydrogesterone. Duphaston is available in the form of round white tablets. The dosage of the main component in each of them is 10 mg. Duphaston also contains corn starch, magnesium stearate, hypromellose, silicon dioxide and lactose monohydrate.

Duphaston does not act like birth control pills. It prevents the development of endometriosis and balances hormonal balance. By eliminating the lack of progesterone in the female body, the medicine relieves pain before menstruation and relaxes the uterus. Thanks to it, emotions return to normal, swelling disappears, and overall well-being improves.

Weight gain pills for women have contraindications:

• Rotor syndrome;
• hypersensitivity to the components in the composition;
• Dubin-Johnson syndrome;
• problems in the functioning of the cardiovascular system;
• breastfeeding period.

Taking Duphaston can cause headaches, nausea, dizziness and bloating. Bleeding, pain in the mammary glands and rash on the body are less common. If unpleasant symptoms appear, it is recommended to consult your doctor.

Initially, the pills were created for women planning pregnancy. They cause an acceleration of the synthesis of sex hormones, which leads to side effects such as weight gain.

Duphaston has an aggressive effect on the body. To mitigate it, doctors advise to first undergo an examination by an endocrinologist. He will prescribe additional tests and examinations, the results of which will allow or prohibit admission.

Oxandrolone

A hormonal drug that differs from its analogues in its safe action. Dispensed in pharmacies strictly according to a doctor's prescription. A compelling reason is required to receive its appointment. The underweight must be due to a serious illness or injury. The medicine is also necessary during the rehabilitation period after the disease.

The drug is produced in the form of dragees, which contain 10 mg of the active component oxandrolone. The standard number of tablets per package is 60 pcs. The low androgenic effect allows the drug to be used to prepare the female body for pregnancy.

Oxandrolone acts on the female body as follows:

• fat burning;
• increase in muscle hardness, their relief and strength;
• increased concentration of somatotropin;

Oxandrolone should be taken in combination with an individually formulated diet. It is prescribed to patients who have a certain amount of subcutaneous fat and some muscle. It is ineffective for building muscle, since the action is aimed at increasing relief.

A course of taking pills brings the figure into the desired shape according to the following indicators:

• dryness;
• relief;
• amount of water.

Carrying out studies of the effect of the drug using different sex groups for 3 months, experts concluded that after discontinuation of Oxandrolone, the destroyed cells do not come back.

In addition, the experiment gave the following result:

• slight increase in muscle mass (the effect disappears after stopping the drug);
• reduction in the volume of adipose tissue by 20% in the fairer sex;
• Most of the fat was lost from the legs, thighs and abdomen.

Features of reception by girls:

1. The dosage varies from 10 to 20 mg.
2. Combination with other drugs is unacceptable.
3. You need to take the tablets twice a day: morning and evening.
4. The effect of the medicine lasts for 8-12 hours.
5. Before starting the course, consultation with an endocrinologist or sports doctor is necessary.
6. The active substance completely leaves the body after completing the course of administration after 45 days.
7. For the best effect, it is recommended to combine the intake with the use of sports nutrition and adherence to a dietary diet.

Nutrizon

It contains a high concentration of protein. It is in the form of a nutritional mixture that can be used as a complete meal or as a dietary supplement. Improves digestion and facilitates absorption of nutrients. The product is designed specifically for people with insufficient body weight.

In addition to fats, proteins and carbohydrates, the composition includes the following substances:

• B vitamins;
• calcium;
• vitamin A;
• sodium;
• vitamin D3;
• potassium;
• vitamin C;
• magnesium;
• vitamin K;
• phosphorus;
• vitamin E;
• zinc;
• iron;
• copper;
• chromium.

Weight gain is not the only indication for using the product. It is also prescribed before surgery and during the recovery period after it.

For people with jaw and head injuries, as well as digestive problems, Nutrizon replaces the main diet.

Other indications for use:

• bulimia;
• anorexia;
• severe stress;
• mental disorders;
• AIDS;
• oncology;
• liver failure;
• lack of appetite.

Before taking Nutrizon, it is important to prepare it properly. To do this, the dry powder is diluted in liquid. It is important to follow the dosage prescribed by the doctor, according to the individual characteristics of the patient.

For use by tube feeding, it is necessary to combine the finished mixture in a bottle with a guide. Nutrizon should be administered through a tube at the rate of 0.25 ml per 1 kg of patient body weight. This method of administration prohibits parallel use with other medications.

When taken traditionally, a person can add the powder to food or drink. The volume of the drug, equal to 1.5 liters, is capable of satisfying a person’s daily nutritional needs. An open jar of Nutrizon can be stored in the refrigerator for no more than 1 day. It is important to know that freezing the drug is strictly prohibited. The product has a minimum of side effects and is safe.

Contraindications:

• age up to 1 year;
• individual intolerance to the components of the composition;
• galactosemia disease.

During the period of bearing a child, it is permissible to use Nutrizon at any time, but only under the supervision of an obstetrician-gynecologist.

Practice shows that you can gain weight with its help within 2 weeks after starting to take it. It is recommended to consult a specialist before use. He will prescribe a dosage taking into account individual characteristics.

Benzodiazepine

Medicines in this class have hypnotic and sedative effects. They relieve convulsions, anxiety and epileptic seizures.

Benzodiazepine tablets that are suitable for weight gain in women:

• Bromazepam;
• Diazepam;
• Phenazepam.

They normalize digestion and increase appetite, which leads to weight gain. In addition, emotional stress and insomnia disappear.

Contraindications:

• mental retardation;
• personality disorder;
• taking alcoholic drinks and drugs.

Peritol

Belongs to the class of biologically active additives to the basic diet. The main effect is appetite stimulation. In addition, the nutrients contained in food are absorbed much better. The peculiarity is associated with a high concentration of amino acids and B vitamins. There are 75 kcal per 100 g of product.

The additive is produced in 2 types: autolyzed and raw. The last option is not very suitable for weight gain. The yeast contained in it is contraindicated for use in case of problems with the gastrointestinal tract. They often lead to candidiasis and allergic reactions. In the form of an autolysate, the product does not trigger the fermentation process in the intestines.

The drug is not dangerous to the body, so negative reactions can only occur with chronic problems with the gastrointestinal tract.

The dietary supplement should be taken strictly according to the instructions. Before use, the autolysate is diluted in water at 1-3 mg and taken 3 times a day. Tablets are taken at the same frequency, 3-5 tablets each. It is better to take the supplement before bed, because in the first days of the course it gives a strong sedative effect.

Riboxin

Belongs to the group of non-steroidal anabolics. Taken in combination with a course of steroids. The drug is a nucleic acid that acts as a purine base. This component can be compared to nitrogenous bases such as guanine and adenine.

Positive effect on the body:

• improving hemoglobin capacity;
• vasodilation;
• stimulation of insulin production;
• better absorption of carbohydrates;
• stimulating muscle tissue recovery;
• strengthening the body's protective function;
• increasing endurance.

First of all, Riboxin is indicated for use for problems with the duodenum, liver, heart and stomach. The drug is suitable for preventing sprains.

Riboxin is a budget analogue of creatine. Its side effects include allergies and individual intolerance to the composition. Unpleasant consequences of administration occur when the dosage is violated.

The product is in the form of tablets, which need to be consumed within 30 minutes. before meals. The first 4 days of the course are at the minimum dosage. This helps to understand whether the drug is suitable. If the body does not give any reaction to the medicine, continue taking 2.5 g per day. The duration of the course is 1-3 months.

Glutamic acid

It removes harmful substances from the body well, including ammonia. Glutamate, a salt of glutamic acid, is very important for the human body. It takes part in brain development. Glutamine is sold in powder and tablet form.

When taking medications containing glutamine, it is important to monitor the dosage. An excess of the substance contributes to the premature destruction of nerve cells, problems with the cardiovascular system, and metabolism. In addition, overdose leads to obesity. Therefore, before starting treatment, consultation with a specialist is necessary.

The dosage most often depends on age. Detailed data is presented in the table.

The drug can be taken both before and after meals. The course lasts up to 2 months.

Glutamic acid has contraindications:

• pathologies of the circulatory system;
• fever;
• nephrotic syndrome;
• anemia;
• stomach ulcer;
• increased excitability;
• liver and kidney failure;
• obesity.

Glutamic acid alone will not cope with the task of gaining weight. It only works in combination with other drugs, so a course of weight gain is not complete without it.

Anadrol 50

Prevents muscle breakdown, accelerating its growth. Included in the group of androgenic anabolics. The active component of the drug is oxymetholone. Previously, Anadrol was used to strengthen the body of weakened patients after illness, but with the development of medical science it became outdated. Now the product is indispensable for sports purposes.

The main actions of the steroid:

1. Stimulation of body weight growth. In 1 course of use you can gain up to 15 kg. It is worth considering that after withdrawal, up to 5 kg are lost.
2. Increased strength.
3. Decreased globulin levels in the blood.
4. Regenerates joint mobility and relieves pain.
5. Strengthens the synthesis of synovial fluid.
6. Promotes water retention in cells.

The course of treatment for weight gain lasts up to 30 days, 100 mg per day. Beginners are recommended to use 50 mg. It is unacceptable to change the dosage throughout the entire period. Already 20 days after its start, the maximum effect is noticeable. Longer use has a negative effect on the liver.

To consolidate the result, it is important to properly discontinue the drug. It is necessary to use boosters and other drugs aimed at activating testosterone production. To improve results, you should follow a weight gain diet.

Side effects:

• liver damage from toxins;
• increased blood pressure;
• gynecomastia;
• deterioration of the gastrointestinal tract;
• nausea;
• decreased appetite.

Brewer's yeast

The drug contains a large number of useful microelements and minerals and belongs to the group of biologically active food additives. Brewer's yeast is rich in fiber, fatty acids, glucose and protein, which is similar in structure to animal protein. Such a rich composition allows food to be well absorbed. The drug is available without a prescription.

Yeast improves the functioning of the gastrointestinal tract, normalizes hormonal balance, improves appetite and metabolism. They also stimulate insulin production.

Has several forms:

1. Liquid. Half tsp. diluted in ½ glass of water.
2. Powdery. It is taken according to the same principle as liquid yeast.
3. Pills. To gain body weight you need to take 3-5 tablets 3 times a day.

The course of treatment lasts 1 month. After this, they take a break for 60 days and repeat the dose again.

Features of the drug:

1. Prevents fats from accumulating in the liver.
2. Stabilizes water-salt metabolism.
3. Helps remove excess fluid from the body.
4. Cleanses the intestines of toxins and waste.
5. Normalizes protein absorption.
6. Improves liver function.
7. Accelerates fat burning.

To quickly gain weight with the help of brewer's yeast, you need to lead a healthy lifestyle, give up sugar, salt and fat. Meals should be small meals, at least 4 times a day. Drinking is also important during treatment. You need to drink at least 2 liters of liquid per day.

Brewer's yeast has contraindications:

• kidney problems;
• gout;
• candidiasis;
• individual intolerance;
• allergy.

Side effects include bloating, stomach upset, heaviness and belching. If such symptoms occur, you should immediately stop using the product.

Potassium orotate

These are weight gain pills for women that belong to the group of anabolic steroids. Despite this, it is not only athletes who use it. Potassium orotate strengthens the walls of blood vessels, the heart, and improves blood circulation. It is mistakenly called doping. Bodybuilders use the product to effectively burn fat tissue.

Action of the drug:

• normalizes water-salt balance;
• controls blood pressure;
• normalizes the transmission of impulses to nerve endings.
• participates in the synthesis of DNA and RNA;
• stimulates protein metabolism;
• quickly restores strength;
• increases appetite;
• gives a diuretic effect;
• strengthens connective tissues and ligaments;
• strengthens the immune system.

You need to take potassium orotate 3 times every day. The tablets must be chewed thoroughly and washed down with water.

Side effects:

• rash;
• allergy;
• gout.

Drugs for weight gain have a smaller range than those for weight loss. When choosing, it is important to compare the risk of harm to the body and the result. Some medications have a weak effect but are safe, while others do the opposite.

By finding the cause of thinness, a woman can solve the problem. If the problem is not pathological conditions, it is recommended to choose more gentle tablets that will normalize metabolism, increase appetite and stabilize metabolism.

Video on how to gain weight correctly without gaining fat mass

How to gain muscle mass:

Nutrition for weight gain for girls, training and sports supplements

The fashion for skinny beauties has sunk into oblivion. Today, girls have to work in the gym to get attractive shapes, sculpted abs and beautiful arms. The terms “cutting” and weight gain are already known to many visitors to sports clubs. But not all nutritional plans, workouts and sports supplements that are used by men are suitable for creating an ideal female body. Therefore, the topic of my first spring article will be principles weight gain for girls, a diet for muscle growth and a training program for the better half of humanity.

Introduction

On paper, creating the perfect female body looks quite simple. In pursuit of the desired shape, you must first of all gain muscle mass. Then go through the “drying” process. And only after that will you be able to see the result. Gaining weight for girls is quite painful, since during this period fat accumulates on the muscles, and this is always quite unpleasant for women. But this is how the human body works; losing weight and increasing muscle size at the same time simply won’t work.

Drying begins with diet. The most effective one today is (also known as the Atkins diet, the ketone diet and the protein diet), which starts the process of losing weight, sometimes, however, along with muscles. Girls can maintain beauty and femininity in the gym, even in the process of gaining weight, but only if they follow three main rules:

Rule 1. Girls in the gym should find their own approach. They shouldn't blindly follow the same strict weight loss diets that men do. A decrease in the content of adipose tissue causes a decrease in bust size, since there is quite a lot of fat in this area of ​​​​the beautiful female body. Therefore, when I say low-carb diet, it means a diet with a reduced amount of carbohydrates, and not completely without them.

Rule 2. Gaining weight is more difficult for girls than for men. This is due to differences in physiology. Muscle growth in men is much faster, since the level of , the main mass-gaining hormone, is higher by definition. The content of adrenaline, the hormone of rage, in the female body is also lower, so performing basic exercises with a small number of repetitions for girls in the gym is less effective than for men. The ideal set of exercises for gaining mass for girls should include exercises performed with a high (12-20) number of repetitions.

Rule 3. Women are weaker than men, but much more resilient, since nature has endowed them with a higher pain threshold. Where men give up, women confidently continue to move forward. This means that the use of methods should become the basis of training for gaining weight for girls.

Conclusion: although training for girls in the gym is significantly different from men’s, it is based on the same, universal principles of gaining muscle mass. These include: nutrition, training, recovery and rest, as well as taking sports supplements.

NUTRITION FOR WEIGHT GAINING FOR GIRLS

Nutrition for muscle growth matters no less than the training itself in the gym. Girls who actively train but don't eat enough have little chance of gaining muscle. Yes, girls, unlike men, digest carbohydrates more easily and gain weight faster, but they also lose weight faster. Therefore, a slight increase in the fat component in girls in the gym should not cause a state of panic. The main thing is to keep the process of eating for weight gain under control.

To weight gain for girls was not accompanied by a rapid increase in body fat, first you should start counting the calories and calories consumed during the day. This can be done in several ways.

First option:

It is necessary to count the number of currently consumed and BJUs per day. For weight gain, the zone diet is most suitable. With it, carbohydrates make up 40%, proteins and fats - 30% each. There may be a little more carbohydrates. Then you need to add 200 kcal per week. For example, the number of calories was 1600. You increased it to 1800 kcal. At the same time, some weight loss is quite possible.

Since an increase in carbohydrates and calories in the diet can speed up metabolism. But there is no need to be discouraged. It takes a lot of time to achieve results in natural bodybuilding. You can add 200 kcal every week until the first results appear.

Second option:

Here you need to calculate your calorie needs. This number will serve as a guide. To achieve this, I recommend adding calories gradually so that the body can adapt. In addition, this will prevent you from gaining unnecessary fat. This way you can also increase the portions. Since at first it will be difficult to eat such an amount of food. You should pay attention to the fact that skin fold measurements must be taken.

To do this, you need to select one zone as a reference point. For girls, the most optimal part of the body to control the condition of adipose tissue will be the lower abdomen. Since it is in this place that fat quickly accumulates, it will take a lot of time to reduce it. If a girl’s weight gain is accompanied by an increase in the thickness of the fold, then most likely something is going wrong. In this case, you need to reconsider your diet.

Nutrition for gaining weight for girls must meet the same requirements as during the process of burning fat or at the stage of simply maintaining shape. The difference will be in the number of calories and the combination of BZHU. There is an opinion that weight gain nutrition for girls can include all foods without exception. Since there will still be “drying” afterwards. However, this is a mistake. Believe me, a low-carb diet, like the fat burning process itself, is not fun. In addition, the more fat, the longer the stage of getting rid of extra pounds will last.

Of course, all girls, even while gaining weight, want to have an attractive appearance, because no one has yet canceled posting photos on social networks. You need to remember about muscle growth, but you shouldn’t forget about your health. After all, the state of the body is affected by everything we eat. Calories should come from the healthiest, most natural and fresh foods.

The main principles of nutrition for gaining weight for girls:

• Fractional meals. You need to eat in small portions with a break of 1.5 to 3 hours. Distribute meals evenly throughout the day. It is advisable to include protein every time.
• Healthy eating. No need to eat cakes under the pretext of gaining weight
• Carbohydrates. Complex carbohydrates with a low glycemic index (unpolished and wild rice, whole grain pasta, buckwheat and other cereals) should dominate the diet. And simple carbohydrates should be presented in the form of fruits, but not sweets and cakes. The optimal time to take simple carbohydrates is the first half of the day. However, this does not apply to carbohydrate intake before or after exercise.
• Water. Drink at least two liters of pure still water per day

Regarding nutrition before and after training. In order for them to be carried out with maximum benefit, it is important to have a supply of energy and the necessary “building material”. A combination of quickly digestible protein and simple carbohydrates is suitable for this.

After training, to restore spent resources and stimulate anabolism, it would be a good idea to eat fruits with a high glycemic index (banana, pineapple, mango, melon, persimmon, grapes), or dried fruits (raisins, dried apricots, dates, dried bananas), and take protein. Then after an hour and a half, eat, and the food should include protein, complex carbohydrates and a little.

Conclusion: Since women get fat faster than men, the process weight gain nutrition for girls must be carried out under strict control.

WORKOUTS FOR GIRLS

Many girls in the gym already understand that they should not be afraid of a heavy barbell. However, one should not be equal to men’s workloads. Since there are certain differences in physiology: hormonal levels, the structure of the musculoskeletal system, the ratio of fat to muscle mass and the distribution of muscle mass on the body.

Training for women during the bulking phase is not too different from men's. The only difference will be a lower working weight and a greater number of repetitions, because this is due to anatomical and physiological data. But, recently there has been an active discussion of increasing the waist when performing basic exercises - deadlifts, as well as squats with a barbell and others.

However, the basic exercises are not called that for nothing. After all, without them, achieving the desired result will not be easy, the abdominal muscles are very strong and resilient, so they need to be trained in a mode opposite to the one in which they are accustomed to working throughout the day. This also applies to other “stubborn” muscle groups (forearms, neck, lower legs), but their development is more of a concern to the stronger half of humanity, but a thin waist with a flat stomach is the dream of all women.

EXERCISES TO GAIN MASS FOR GIRLS

Speaking specifically about exercises for gaining mass for girls, it is worth focusing on the two most important of them: squats with a barbell on the shoulders and deadlifts on straight legs. In addition to the fact that these exercises are the most important for building muscle mass, they also greatly stimulate the overall growth of muscle mass throughout the body.

And since these movements with a barbell are also the most energy-intensive, they should definitely be included in a workout aimed at burning fat. I suggest watching two short video lessons that tell you about the technique of performing these most important exercises for gaining weight for girls

squats to gain mass for girls, video:

deadlift on straight legs, video:

However, do not forget that the bulk of a woman’s mass is concentrated in the lower half of her body, so it is not worth performing these exercises for gaining mass for girls at every workout. The upper body muscles: chest, arms, back and shoulders should be trained with the same intensity as the legs.

To create an ideal body, a girl in the gym needs to devote one lesson to working out the lower half of her body, and another to working out the upper half. Next, I will talk about the basic requirements for successful training for gaining muscle mass for girls.

There are a great variety of different training methods. Research is constantly being conducted in this area. And there are no rules that would suit absolutely everyone. It is best to use classical methods and analyze the results obtained. Based on them, you can already experiment.

And although at the beginning of the article I said that the optimal training program for women should be based on high-repetition training, this statement is not the absolute absolute truth. I often see girls training using low reps (8-10) and achieving excellent results, especially when it comes to training legs or building a nut-shaped butt. In other words, you need to try, compare and analyze.

Here are four rulesworkouts for womenaimed at muscle growth:

• The duration of the workout for women should not be more than an hour, taking into account the warm-up and stretching that ends the workout.
• The muscle group being trained should rest for at least 48 hours.
• Constantly increasing the complexity of training, as well as changing the training plan once a month and a half
• Basic exercises performed with free weights should form the basis of a weight training complex for women

CARDIO FOR GIRLS

You can often hear recommendations to exclude cardio training. However, this advice is more suitable for men who work hard to gain muscle mass than for women who strictly control the growth of fat tissue. To stay in shape with a minimum amount of fat, without cardio.

In addition, the cardiovascular system is trained in this way. However, girls at the gym should not do cardio after strength training. In order for muscles to grow, you need to actively train for no more than an hour and go home with a sense of accomplishment to eat and recover.

Moreover, cardio exercises have one significant drawback - they accelerate catabolism (destruction of muscle tissue). Therefore, the safe amount of cardio load will be two sessions per week of 15–20 minutes in interval cardio mode. Provided you eat well, this will not affect your muscle mass.

CARDIO ON AN EAST SCHOOK

Many fitness and bodybuilding stars use cardio as a year-round way to maintain low body fat. And they do it. It is believed that such physical activity, performed on an empty stomach, can force the body to use fat reserves as an energy source. But I am a strong opponent of fasted cardio, and here's why:

1. Cortisol. This is the name of the hormone that destroys muscle mass. And in the morning hours (for some at 4, and for others at 7), its amount in the body reaches its peak. This means that the muscle mass gained with such difficulty, while doing cardio on an empty stomach, burns at an accelerated pace.
2. Blood viscosity. In the morning, blood viscosity is increased, which means that the load on the cardiovascular system increases in the morning. This can lead to heart disease and such unpleasant diseases as hemorrhoids and varicose veins.
3. Metabolic slowdown. Fasting is the first sign for the body to slow down calorie consumption and speed up its metabolism. Therefore, if you want to lose weight, use gym training for this, and it is better to avoid doing cardio on an empty stomach.

As for professional athletes who perform cardio on an empty stomach, please do not forget that they do this against the backdrop of the strongest pharmacological support. And it is also worth remembering that heart problems are the main reason for the premature death of many famous bodybuilders.

Conclusion: efficiency workouts for women by weight depends on the individual characteristics of the body. To understand how many repetitions to do in a set, you need to try different options and analyze the results. But I advise everyone to avoid doing cardio on an empty stomach.

RECOVERY AFTER TRAINING

Gaining weight for a girl is possible only if the process of anabolism (growth of muscle mass) is stimulated. To fully recover, you need to get enough sleep, rest more and try not to get nervous. Good recovery, important for muscle growth, is impossible with lack of sleep, insufficient rest and nervous tension. To improve the recovery process after training in the gym, you can go to bed even during the day, limiting, if possible, excessive physical activity.

Once every 6-7 weeks, I recommend that all girls training for weight take a break from visiting the gym for a week. This will avoid overtraining and stimulate muscle gain after returning to the training process. There is no need to worry about losing precious muscles; if you follow the nutritional rules, nothing will happen to them during this time.

Conclusion: recovery after training is the third most important component of the program. The better the rest, the better the muscles grow.

SPORTS SUPPLEMENTS FOR GIRLS

But in the case of girls training in the gym, the situation is somewhat different, since housework and caring for the family, during weight gain for a girl, don't disappear anywhere. And in this case, sports nutrition makes it possible to save time on cooking and maintain the protein intake throughout the day.

And although sports nutrition for men is no different from women’s, there are several important points that seriously training girls should pay attention to.

1. |Best selling sports supplement in the world. And protein for girls, in my opinion, is the best sports nutrition for gaining weight. But if you choose a protein for girls, I recommend choosing a complex protein. A complex protein is called when it contains several types of protein with different rates of absorption, from fast whey to slow casein. Using such a protein, you can be sure that the muscles will receive all the nutrients necessary for growth and preservation for several hours. You can use complex protein directly after training in the gym and between main meals.
2. |Protein-carbohydrate mixture designed to quickly cover energy resources expended during training. But since women metabolize carbohydrates much faster than men, it makes sense only for very thin girls to use a gainer to gain muscle mass. And even in this case, the amount of protein in the gainer should be as high as possible.
3. | Sports nutrition that promotes strength growth, increases endurance and stimulates muscle gain. But many girls in the gym have an ambiguous attitude towards creatine. This is a truly time-tested and really working supplement, but taking creatine causes the body to retain water, which immediately affects the increase in body weight. Therefore, women often stop taking creatine, because the effect of taking it is prolonged over time and occurs after 10-12 days of use. But you shouldn’t be afraid of water retention; after you stop taking creatine, it goes away, but your strength indicators and gained weight remain.
4. |Multi-component sports supplement used to increase the effectiveness of training. Pre-workout complexes contain a whole range of different ingredients: caffeine, arginine, creatine and many others. The pre-workout complex improves mental alertness, improves concentration and increases blood flow to the muscles. For gaining muscle mass for girls, this kind of sports nutrition is great. A nitrogen booster does not directly affect muscle growth, but it significantly increases the amount of work performed during a workout.

These are not all types of sports supplements that sports nutrition sellers recommend girls buy. There are also BCAAs, post-workout complexes, special vitamins for women and much, much more.

But, in my opinion, you can buy such sports nutrition only out of simple curiosity, since professional athletes use special pharmacological agents, and they simply do not need such supplements, and it will be very difficult for an ordinary gym goer to feel the effect from them. An excessively wide range of additives is...

High-quality complex protein for girls is the most versatile sports nutrition that can be used both during weight gain and during training aimed at losing weight. But if you decide to buy protein or gainer, I advise you to follow five simple rules:

Rule 1: Do not immediately buy a large package of sports nutrition if you have not tried it yet. In terms of unit weight, a large package of sports nutrition is the most economical, but start your acquaintance with the smallest package (sample, so to speak). This will protect yourself from financial losses if the sports supplement does not give the desired result.

Rule 2: Having decided on protein for girls, don’t be lazy to go to the manufacturer’s website. Product information on the website of an online sports nutrition store may be presented in a truncated form and may not contain information about the products used in the production of this sports nutrition.

Rule 3: pay attention to what sweetener is used. Some of them are prohibited in Europe and the USA, but are allowed in the CIS countries. And although sports nutrition manufacturers do not violate the laws of the CIS countries by adding such a sweetener, it is better to refrain from purchasing such sports nutrition.

Rule 4: do not believe reviews about sports nutrition in online stores, because 99% of them are written by people who have never tried it. Writing reviews about something is a whole industry. You can easily verify this by going to any content exchange. And even the opinion of a friend is not a guarantee that a sports supplement will be as effective for you. Rely only on your common sense.

Rule 5: don't focus on price. The high cost of sports nutrition is a sign, first of all, of high costs for advertising promotion of this product, but not for the quality of the product. This is purely my opinion, but the quality of sports nutrition from European manufacturers (especially German ones) is often higher than that of their overseas colleagues.

Conclusion: purchasing protein for girls, or other sports nutrition, has good reasons, but only when this does not happen spontaneously, but deliberately.

I hope, dear women, you found the strength to read my story to the end. I sincerely wish that my article will be useful to you and will help bring you closer to the moment of acquiring attractive shapes, butts like a nut, sculpted abs and beautiful hands. Be healthy and graceful!

To gain muscle mass, both boys and girls need a balance of three components:

• nutritious and healthy nutrition;
• power training:
• enough rest time to recover.

The quantity and quality of muscle tissue in a person is established from birth and is determined by genetics. Muscle growth occurs when its constituent fibers thicken during recovery from the stress of strength training.

The human body is a complex compensatory system that strives for balance: if a muscle receives more load than usual, then during the resting process the body will strive to adapt to new conditions. Namely, to increase muscles due to an increase in the number of muscle myofibrils (protein filaments), the building materials for which are protein and other nutrients supplied with food.

Gaining muscle mass without proper, balanced nutrition and rest is impossible.

For girls, a properly structured diet is more important than for men. A significant deviation of the fat content in the female body from the physiological norm can lead to amenorrhea and hormonal imbalance.

The role of proper nutrition in gaining muscle mass

The optimal diet for weight gain is to follow a zone diet (45% carbohydrates, 30% protein and 25% fat) coupled with frequent small meals and sufficient fluid intake.

Carbohydrates in the afternoon should be limited and the proportion of protein in the first meal after training should be increased. Natural, unrefined products with minimal sugar and animal fat content are preferred.

Compliance with these principles contributes to the following processes in the body:

• normalization of the gastrointestinal tract and water-salt balance, which means normal recovery during the rest period;
• balancing hormonal levels and accelerating metabolism;
• growth of lean muscle mass.

If during the period of gaining muscle mass in anticipation of subsequent “cutting” a girl does not monitor the quality of her diet, then to achieve the same goals she will need more time and more intense training than when following a diet.

This happens because:

Basic nutrition rules for gaining muscle mass in a girl

Achieving results in building a beautiful body depends 30-40% on physical activity and 60-70% on a balanced diet.

To build lean muscle mass you need:

The difference between sports nutrition for girls and men

A variety of specialized drinks and products - fat burners, isotonics, proteins and protein-carbohydrate mixtures (gainers) are traditionally called sports nutrition.

These are not drugs, but an additional source of nutrients.

If the intake standards are observed, taking into account the physiological characteristics and goals of the consumer, the use of sports supplements is completely harmless and does not cause addiction. The FDA (US Department of Food and Drug Administration) approved the use of sports nutrition in early 2013.

The female body has greater endurance than the male body, but at the same time is more sensitive to pain due to microtrauma of muscle fibers. The female body has less muscle and more fat, which is necessary not only to maintain breast elasticity, but also for hormonal balance.

Due to greater production of estrogen, women sweat less and lose minerals and water through sweating less than men, while girls' need for some substances, such as calcium, is higher. On the other hand, the main hormone for growth, testosterone, is practically not produced in the female body, and its artificial introduction causes irreparable harm to women's health.

Men, on average, weigh 15-20 kg more and are 10-15 cm taller than women. Most sports nutrition manufacturers are guided by the male audience when calculating consumption standards for their products.

When choosing sports nutrition for gaining muscle mass for girls, you should consider the following features:

How much protein does a woman need for muscle growth?

Protein is not only necessary for muscle growth, it is an important source of energy and a component of metabolism in the body, and is also responsible for maintaining the functions of the immune system.

If the protein supplied with food is not enough, the process of catabolism of muscle tissue starts, since it contains the highest protein content. In combination with intense exercise, this leads to a decrease in muscle mass instead of its gain. Therefore, proper nutrition is important for girls who want to increase their volume through muscle growth.

The daily recommended protein intake for an adult with a sedentary, sedentary lifestyle is 0.8 g/kg body weight. Men actively involved in sports need from 2.5 to 4 g/kg, girls need from 2 to 3 g/kg.

Calculating the required amount of consumption is simple - just multiply the weight by the norm. For example, the nutrition of a girl weighing 50 kg should contain 50 * 2 = 100 grams to gain muscle mass. squirrel. To get this amount you need to eat 300 g of chicken breast or an omelette of 10 egg whites.

How many calories do you need to grow muscles?

To gain weight, you need to increase the amount of calories consumed by 10-15%.

You can determine the norm using a simple formula:

• (weight in kg / 0.453) * 15 – for men;
• (weight in kg / 0.453) * 14 – for women.

For example, for a girl weighing 50 kg, the norm to maintain her current weight will be (50 / 0.453) * 14 = 1,545 calories. By adding 15% we get 1,800 - this is how much is needed for weight growth.

Allowed foods in the sports diet

To gain muscle mass, not fat, a girl’s diet should include:

Prohibited foods in a sports diet

How much food should a woman eat to gain muscle mass?

The amount of food for weight gain varies from person to person. It depends on its composition in accordance with the required amount of calories. For muscle growth, the ratio of proteins, fats and carbohydrates for men as a percentage of daily calories is 35/10/55, and for women - 30/25/45. At the same time, breakfast and dinner are 15-20% of the daily intake, snacks are 10-15% each, and lunch is about 40%.

These values ​​can and should be varied in accordance with the daily routine and time of day at which the training is carried out: Before training, you need to increase your carbohydrate intake, and after it - protein.

One g of carbohydrates contains approximately 4 calories, as well as 1 g of protein, for fat this figure is 9 calories. per 1 g, knowing the final size of the daily intake, you can calculate how many nutrients you need to take with each meal using an online calculator or yourself.

Principles of proper nutrition: fractional meals

It is recommended to eat 4-5 times during the day: 3 main meals and 1-2 snacks without breaks for more than 3 hours. Portions are evenly distributed throughout the day, taking into account training, dinner no later than 2 hours before bedtime.

This regime normalizes metabolism, eliminates sudden changes in blood sugar and ensures a constant feeling of satiety. Following a diet in combination with intense exercise is always stressful for the body. In order not to increase it with a feeling of hunger, it is necessary to follow the principle of fractional meals.

The principle of proper nutrition: no prohibited foods

You cannot increase calorie content with alcohol, sugar, saturated hard-to-digest animal fats, processed (smoked, salted, canned) foods.

Because the gastrointestinal tract, liver and excretory system of the body will work primarily to utilize the harmful substances that come with these products, and energy will be allocated according to the residual principle for the synthesis of protein fibers necessary for building muscles. Eating junk food will lead to fat deposition and cause the appearance of cellulite, not muscle.

The principle of proper nutrition: adherence to carbohydrate intake

Intense training is required to gain muscle mass. Therefore, for girls who want to increase the volume of their muscles, a carbohydrate-free diet is unacceptable. Preference should be given to complex carbohydrates, most of which should be consumed in the first half of the day and before training (1.5-2 hours before).

Carbohydrates are the main source of energy; many body systems are involved in their breakdown, including the central nervous system. Eating simple carbohydrates, even natural ones (sweet fruits and berries) later than 3 hours before bedtime, leads to overstimulation of the central nervous system, which affects the quality of rest, restoration of strength and muscle growth.

The principle of proper nutrition: sufficient fluid

Dehydration negatively affects muscle growth. With increased stress, a lot of moisture is lost through sweat. Therefore, when gaining muscle mass, you need to consume a sufficient amount of liquid, namely from 30 to 35 ml per kg of weight.

In this context, liquid means clean, possibly mineralized, but not carbonated water (excluding tea, compote, cola).

The principle of proper nutrition: the right amount of protein foods

Protein is the main nutrient necessary for muscle growth, so when girls gain weight, it makes up at least a third of the diet and at least 2 g per kg of body weight. It is worth including it in every meal, but proteins are best absorbed within 30-40 minutes after the end of an intense workout, during the so-called “protein” window.

At this point, it is convenient to use protein bars or shakes. The rest of the time, protein foods should be combined with fiber (vegetables and herbs), it makes them easier to digest.

The principle of proper nutrition: sports vitamins and supplements

Dietary supplements, both sports and vitamin, really promote the processes of protein synthesis and recovery, help increase endurance and improve training.

Today, the safest and most useful types of sports nutrition for girls to gain muscle mass are:

The principle of proper nutrition: eating to gain weight after training

During intense training, the body loses a lot of energy, and the muscles receive microtrauma and stress. If the body lacks the nutrients it needs to recover, it will cause muscle tissue to break down rather than gain muscle tissue.

Basic rules: half an hour after finishing your workout, take protein, because... During this period, proteins are absorbed especially well, and an hour later - complex carbohydrates, fiber, healthy fats and protein, that is, a complete meal. The proportions of BJU depend on the time of day.

If you workout in the morning - more carbohydrates, in the evening - more protein.

1. 3-4 boiled chicken eggs or scrambled eggs, 25 g rye bread, 200 gr. grapes, coffee or tea.
2. 40 g of bread and 30 g of hard cheese, 350 ml of yogurt, 5-6 nuts.
3. vegetable soup with meat broth 350ml, mashed potatoes 250g, boiled lean meat 150-200g.
4. 2 bananas and tea with tsp. honey.
5. Bake 200 g chicken fillet with 200 g vegetables and 1 tbsp. sour cream, green tea without sugar.

1. 200g cottage cheese 5% fat, 25g bran bread with lettuce, coffee, orange or grapefruit.
2. 350 ml kefir with 1 tbsp. l. flax fiber, dried apricots 5-6 pcs.
3. fish soup 400 ml, boiled rice 250 g with soy sauce, boiled or steamed fish 200 g.
4. 2 apples baked with cinnamon and 2 tsp. honey, cocoa or compote.
5. 300 g of fresh vegetable salad with olive oil, 150 g of boiled chicken, dried fruit compote.

1. 200 g oatmeal with milk with nuts, 300 ml yogurt, apple.
2. 200 g of fruit, 25 g of bread with 15 g of cheese, tea.
3. 400 ml mushroom soup, 250 g fresh vegetable salad with olive oil, baked beef 200 g.
4. fruit salad with yogurt 200 g, black tea without sugar.
5. 300 g cottage cheese 5% fat, compote, orange or 150 g berries.

Sample menu for the week

Diet for weight gain for 7 days.

Contraindications

Gaining mass involves not only increased nutrition, but also a difficult training process. Such manipulations with the body are absolutely contraindicated during pregnancy and breastfeeding.

You cannot adhere to a sports diet if you have serious digestive problems, in particular with severe forms of renal failure, since a high protein content in the diet can aggravate the disease.

A high-protein diet and exercise can also be harmful in painful conditions:

By following the rules of a healthy diet, increasing both the amount of calories consumed and the intensity of training, it is possible for any girl to gain muscle mass. And for those who are naturally thin or have a fast metabolism, increasing muscle mass is the only healthy way to beautiful body volume.

Video about proper nutrition for gaining muscle mass for girls

Sports nutrition for girls:

Proper nutrition for gaining muscle mass and burning fat:

I wrote this article specifically for those whom even grandmothers cannot feed.

If you're tired of being so thin that homeless people near McDonald's offer to buy you food, then this article is just for you.

Now I’ll tell you how, with the help of just food and equipment in the gym, you can turn your frail little body into something that will blow men’s minds.

Therefore, if you are ready to accept the fact that your bones will not grow into meat with the help of the mere power of thought and you will have to pull yourself together and work hard not only in the hall, but also in the kitchen, then get ready, now a whole world will open up before you. So, today’s topic is nutrition for gaining muscle mass for girls.

I already wrote about the basics of proper nutrition for women, now I will explain specifically about mass gain.

The ideal food for gaining muscle mass for girls should include unicorn fillet, buckwheat grown by American scientists on the surface of Mars and pterodactyl eggs.

This is roughly the idea that some women have about what needs to be done to effectively gain muscle mass. In reality, everything is much simpler. Enough eat regular foods and comply with the norms of the KBJU.

And the norms for the set are:

• proteins – 2-2.2 g per kg of weight,
• fats – 0.7-1 g per kg of weight,
• carbohydrates – start with at least 3 and increase as needed.

If you eat, as you think, quite a lot, but you cannot gain weight, and half the men in the gym are still not jealous of your muscles, then simply increase your calorie intake, mainly through carbohydrates.

General principles of diet

To gain weight, a girl needs to eat the right foods, create a calorie surplus, and exercise regularly. Now let's talk about each point specifically.

The right products

Why do you need proper nutrition to gain muscle mass for girls, if you can simply meet an Uzbek guy from the nearest shawarma shop who will make you shawarma every day at a discount?

Yes, because your goal is to gain muscle mass.

If you want look juicy like a ripe peach in a Turkish market, you want your muscles to gracefully hug your bones. And if you randomly eat fast food, you will look like dried figs. But men don’t fall for dried figs.

Excess calories

To gain weight, your body needs to have the energy to recover and the resources to build a mountain of muscle. If you expect to pump up on water, solar energy and a piece of banana once a week, then I will disappoint you, this will not happen.

Is yours the body will grab any chance to survive under such conditions, it will burn both fat and muscle in order to take energy for life.

Workout

The main components of effective weight gain for girls are nutrition and training.

Without training, of course, you can gain weight if you eat a lot, but will it be quality weight? Hardly. After all muscles don't grow from lying on the couch.

If there are no muscles, then there will be no beautiful forms either. You will simply become a shapeless lady without alluring, pumped buttocks.

If you're too lazy to go to the gym, you'll get a boost of motivation. Well, if you prefer the magic kickoff method, then find it.

Nutrition program

Most likely, you are just starting your journey of mass gain and smoothly transitioning from the daily diet of a canary to a normal diet.

Your journey will start with 1850 kcal. This is where my small diet comes in handy, which miraculously contains 1850 kcal.

1850 calorie menu

I offer you this option.

Breakfast:

• Sandwiches (whole grain bread 60 g) with chicken fillet (80 g), cheese (20 g), butter (5 g) and tomatoes (100 g);
• Black coffee without sugar (150 g).

In this meal, your frail body will receive 363 calories, 33 g of protein, 14 g of fat and 28 g of carbohydrates.

Then, so that your body does not stop growing even for a minute, you will make a snack.

Snack:

• Banana (1 piece medium);
• Ryazhenka 2.5% (240 ml.).

Here you will get 234 kcal, 9 g of protein, 6.5 g of fat and 34 g of carbohydrates.

Dinner:

• Brown rice (80 g);
• Chicken drumstick (skin removed out of sight) (80 g);
• Salad of cucumbers (100 g), Chinese cabbage (150 g), green onions (10 g), olive oil (10 g);
• Black tea without sugar (240 ml).

And again a snack:

• Low-fat cottage cheese (4%) (200 g) with dried apricots (25 g);
• Milk 2.5% (60 g).

The snack contains 296 calories, 35 grams of protein, 9.5 grams of fat and 19 grams of carbohydrates.

And finally, dinner so that the crowd will definitely come.

Dinner:

• Baked potatoes (180 g);
• Two egg omelette;
• Salad and cucumbers (100 g), tomatoes (100 g), dressed with olive oil (10 g).

Before going to bed, your body will be richer by 465 calories, 21 g of protein, 24.5 g of fat, 39 g of carbohydrates.

And now an option for those who have almost become a machine and 1850 calories are not enough for this small machine.

2000 calorie diet

Let's have breakfast:

• Oatmeal (50 g);
• 2 boiled eggs;
• Milk 2.5% (100 g);
• Raisins (15 g);
• Honey (10 g);
• Black coffee (160 ml).

Your morning started with 468 kcal, 24 g of protein, 17.5 g of fat and 53 g of carbohydrates. After such a breakfast, there will be enough energy to lift iron in the gym for two days without a break.

But then you need a snack:

• Sandwich (whole grain bread 35 g) with chicken fillet (50 g), cheese (30 g) and tomatoes (100 g);
• Orange (130 g).

And now you already have 295 kcal, 25.5 g of protein, 11 g of fat and 28.5 g of carbohydrates.

And now lunch:

• Vegetable soup 450 g;
• Brown rice 50 g, sunflower oil (5 g);
• Chicken fillet (100 g).

And with the help of simple manipulations with your hands and mouth, you will get 523 kcal, 35 g of protein, 15 g of fat and 65 g of carbohydrates.

And then again don't forget to have a snack:

• Low-fat cottage cheese (150 g);
• Honey (10 g);
• Strawberry (100 g).

You will have a snack with 252 kcal, 26.5 g of protein, 8 g of fat and 18 g of carbohydrates.

Well, and finally light dinner:

• Chicken fillet 150 g;
• Vinaigrette of potatoes (50 g), carrots (50 g), sauerkraut (50 g), beets (50 g), seasoned with sunflower oil (5 g) and lemon juice (5 g).

And here are our final 317 kcal, 31 g of protein, 13.5 g of fat and 19 g of carbohydrates.

After that, your bones should slowly but surely hide behind a pile of muscles. If this does not happen, then increase the portions.

Sports nutrition for women

If you eat as I wrote, but the weight still does not increase, then do not rush to run to a fortune teller.

Just try adding sports supplements to your life.

But keep in mind that they will only work in combination with proper nutrition.

To gain weight for a girl, I would advise:

• protein;
• BCAAs;
• creatine;
• glutamine

These are not magic powders that you sprinkle on your buttocks and in the morning they will increase in volume by 10 centimeters, but they will make it much easier for a girl to gain weight.

In fact you can do without it, but if you’ve been counting the spoons of buckwheat you stuff down every day for several weeks, then drinking chocolate-flavored powder will make your life a little more joyful. In addition, this powder is absorbed better than regular food.

I described the topic of sports nutrition for girls in.

Conclusion

To summarize, I want to say that not a single lazy person has yet pumped up a mountain of muscles. Success is achieved only by purposeful people who are ready to devour chicken breasts by the carload, who with tears in their eyes will refuse candy in favor of a spoonful of buckwheat, who will sit down in the hall 5 times more. And certainly not those who don’t go to the gym because they broke a nail and haven’t gotten out of their depression for a week.

So eat right, train hard and just wait for the results, they won’t come quickly.

A figure that is the envy of your friends, “seeing off” glances, a feeling of confidence and inner strength. Everything is achievable, just make a firm decision to change yourself. Give up bad habits, forget about weekends on the couch, train hard, no matter what. But most importantly, do not forget about the correct sports diet. It contains the key to a new active life.

Nutrition principles for gaining weight

An athletic figure implies beautiful, sculpted muscles. Simply losing weight is not the main goal in creating an attractive image. Therefore, in addition to focusing on burning fat, it is useful for girls to understand how muscle mass is built.

We do not recommend using diets. Yes, strict dietary restrictions will probably help you lose weight quickly. But you won’t be able to create a toned, athletic silhouette with a strict diet. In addition, you risk harming your health.

It is important to create a diet that will stimulate muscle growth, and not increase fat deposits. To do this, you must adhere to the fundamental principles:

• high calorie menu;
• the right combination of BZHU;
• fractional diet;
• calorie counting;
• taking sports supplements.

A few words about the myth widespread among women - “working with iron makes your figure masculine.” If you exercise without using steroid drugs, you don't need to worry about excessive muscle growth. The female body produces 7–10 times less testosterone than the male body. Therefore, you cannot spoil your figure even if you want to.

Caloric content of the diet

Nutrition to gain muscle mass should be high in calories. To find out how many calories you need to consume to gain muscle, first determine your basic daily requirement. To do this, use the following formulas.

Point 1 - initial calculation

• Women from 18 to 30 years old: own weight in kg, multiply by 0.0621 and add 2.0357. Then multiply the resulting value by 240.
• Women from 31 to 60 years old: own weight in kg, multiply by 0.0342 and add 3.5377. Then multiply the resulting value by 240.

Point 2 - recalculation taking into account sports loads

Now you need to compare the number obtained in step 1 with the level of physical activity. If you don't play sports, leave everything as it is - you have found the basic daily requirement.

If you train 2-4 times a week, multiply the number obtained in step 1 by a factor of 1.3. If you do high-intensity classes 4-5 times a week, multiply by 1.5.

Having determined the basic need, add another 200 kcal to it. The final number will be your individual daily requirement for gaining muscle mass.

Make a menu taking into account the obtained value and eat like this for a month. If your body weight stays the same or decreases by the end of 4 weeks, add another 100 kcal (from protein foods). Gradually increase your caloric intake until the weight goes up.

Calculation example

Solution:

• (75 x 0.0621 + 2.0357) x 240 = 1600 kcal;
• 1600 x 1.3 = 2080 kcal;
• 2080 + 200 = 2280 kcal.

Answer: daily caloric intake for muscle growth will be 2280 kcal.

The importance of a high-calorie diet is explained by physiology. If you reduce the calorie content of the menu (for example, in the hope of burning subcutaneous fat faster), the body will immediately respond to this by slowing down metabolic processes. The result will be a halt in progress in increasing muscle volume. Therefore, weight gain for girls must be accompanied by accurate calorie calculations.

BZHU ratio during weight gain

We offer an example of calculating BJU for gaining muscle mass. But first, a little theory.

Firstly, 1 g protein = 4 kcal, 1 g fat = 9 kcal, 1 carbohydrate = 4 kcal.

Secondly, the BJU ratio for muscle growth is: 20%/30%/50%, respectively (the formula works for both men and women).

Let's take a familiar example: a 30-year-old girl, daily requirement - 2280 kcal. It is necessary to calculate the number of BZHU:

• Protein (20%): (2280 kcal x 20%)/100% = 456 kcal. Next 456/4 = 114 g protein per day(for example, 350 g of boiled chicken breast or 270–280 g of boiled pink salmon).
• Fat (30%): (2280 kcal x 30%)/100% = 684 kcal. Next 684/9 = 76 g fat per day(for example, 80 g of olive or any other cold-pressed vegetable oil).
• Carbohydrates (50%): (2280 kcal x 50%)/100% = 1140 kcal. Next 1140/4 = 285 g carbohydrates per day(for example, 1 kg of boiled buckwheat or 1 kg of boiled brown rice).

At first glance, it may seem that the volume of the diet is too large. But note that the products offered as examples are presented in already prepared form. Also, remember that all the food on your daily menu will be divided into 5-6 snacks. So don't be afraid. You will quickly get used to this amount of food and after a couple of weeks you will stop feeling any discomfort.

Products for weight gain

You can get the required daily caloric intake from cakes, soda and hamburgers. But in this case, the quality of the gained mass will be extremely low (subcutaneous fat, water). In addition, eating fast food and cakes will negatively affect your well-being. Therefore, a mass-gaining diet should consist of healthy foods:

• Squirrels: red meat, chicken, eggs, fish, caviar, shellfish, rabbit, cottage cheese (preferably homemade), legumes, cheese, nuts.
• Fats: vegetable oils (olive, sesame, flaxseed, corn, pumpkin, sunflower).
• Carbohydrates: premium pasta, buckwheat, brown rice, pearl barley, oatmeal, whole grain bread.

In addition to foods for gaining muscle mass, you need to include fiber in your diet. This substance is not broken down by digestive enzymes, but is processed by the microflora of the large intestine. Fiber helps maintain normal functioning of the gastrointestinal tract and remove toxins from the body. The daily fiber intake is 20–40 g (for example, 350–400 g of vegetables). Fiber can also be purchased separately in powder form and added to dishes.

Very often on women's forums you can come across the term “foods with negative calories”. It is believed that the body spends more energy on digesting such foods than it receives from them.

In fact, there are no products with such “properties” (the exception is pure water). It would be more correct to say “foods with minimal calorie content” (non-starchy vegetables, herbs, some fruits and berries).

Vitamin and mineral supplements

In addition to high-calorie nutrition for weight gain, you should include vitamin-mineral complexes for girls. Such supplements are involved in many processes in the body, including the formation of new muscle fibers. Let's look at the benefits of individual vitamins and minerals:

• AT 12. Supports the normal functioning of the nervous system, participates in the metabolism of proteins, fats, carbohydrates, stimulates the growth of muscle cells, and increases endurance.
• IN 1. Participates in metabolic processes, helps synthesize hemoglobin, promotes the rapid transfer of oxygen through cells, and prevents the onset of overtraining.
• AT 2. Promotes the oxidation of fatty compounds, participates in the conversion of energy into muscle contractions, helps transport oxygen, and makes muscles elastic.
• Vitamins A and E. Participate in protein synthesis, ensure the formation of glycogen in muscles, protect ligaments and tendons, and restore damaged fibers.
• Vitamin C. Acts as a powerful antioxidant, improves oxygen absorption, protects connective tissue, stimulates the production of hormones, and participates in the synthesis of protein and collagen.
• Minerals necessary for female athletes: potassium- helps to recover faster after strength training, phosphorus And calcium- ensure bone strength and normal functioning of the musculoskeletal system, magnesium- stimulates the synthesis of essential amino acids, zinc- participates in the formation of muscle cells.

For girls, special vitamin and mineral complexes are produced that take into account female physiology. The best are Opti-Women from Optimum Nutrition, as well as Ultra Womens Multivitamin Formula from VPLab Nutrition.

Drinking regime

Well, you need to underestimate the importance of drinking clean water when gaining weight. Water helps increase muscle volume and promotes the rapid removal of toxins and waste substances from the body. Under no circumstances should you become dehydrated during strength training. Drink at least 2–2.5 liters of clean water every day.

Fractional power mode

Mass-building nutrition and training must be properly correlated. Be sure to eat 2 hours before class (carbohydrates and some protein). This will give you energy to perform strength exercises and protect muscle fibers from breakdown. Immediately after exercise, take a gainer or protein shake. When you get home, have a full dinner (protein and fiber).

All products on the menu must be divided into 5-6 servings. Carbohydrates should be spread over the first 4 snacks. Proteins and fats should be included in every meal. In the evening, instead of carbohydrate side dishes, prepare vegetable salads.

Don't skip snack time. If you're out and about, eat a protein bar.

Example of a daily diet

We offer a daily menu for gaining muscle mass for a girl (30 years old, weight 75, daily requirement 2280 kcal) who does strength training.

Breakfast:

• Oatmeal with water - 200 g (180 kcal).
• White of 5 boiled eggs (75 kcal).
• Sandwich (grain bread, butter, cheese) - 60 g (150 kcal).
• Orange - 1 pc. (40 kcal).

Snack:

• Cottage cheese (fat content 5%) - 200 g (180 kcal).
• Nut mixture - 50 g (240 kcal).

Dinner:

• Boiled brown rice - 150 g (170 kcal).
• Boiled chicken breast - 150 g (170 kcal).
• Vegetable salad (tomato, cucumber, vegetable oil) - 70 g (50 kcal).
• Red apple - 1 pc. (50 kcal).

Afternoon snack:

• Protein wafers - 200 g (400 kcal).
• Kefir (fat content 3.2%) - 150 ml (80 kcal).

Dinner:

• Baked pink salmon - 250 g (300 kcal).
• Vegetable salad (tomato, cucumber, vegetable oil) - 150 g (100 kcal).

Snack before bed:

• Casein protein in water - 200 ml (120 kcal).

The total calorie content of the presented diet is 2305 kcal.

You can’t eat the same menu every day. Products need to be changed, for example, instead of chicken, cook rabbit or beef, instead of vegetable salad, cut a green salad, etc. The more varied the diet, the more nutrients the muscles will receive for growth and recovery.

Sports nutrition

We have already talked about the benefits. Let's look at other useful supplements for muscle growth:. Contains a set of nonessential and essential amino acids. Helps maintain muscle mass, suitable as a snack;

Sports nutrition is not a steroid drug. You shouldn't expect rapid muscle growth from taking protein or creatine. These supplements help compensate for the deficiency of any elements and provide additional energy for strength exercises. Before use, we recommend consulting with an experienced fitness trainer.