Bella Adams
While the most common reason for women to turn to diets is the desire to lose weight, men often expect something completely different from diets – they need to gain weight. And it’s not about fat, but about muscle mass. A sports diet for men helps to solve this problem.
The best way to become the owner of an athletic figure is through training. However, sports alone are often not enough to achieve beautiful muscle relief, especially for men with thin builds.
A weight gain diet for men combined with strength training is what will definitely solve the problem.
Such nutritional programs are developed taking into account the individual characteristics of the body, physical data, and health status.
However, any sports diet for men is based on several general principles.
Thus, the basis of a sports diet should be proteins, because it is at their expense that muscle mass is built. It is advisable not to get carried away with various protein drinks, but to give preference to natural protein: lean meat, fish and seafood, dairy products, nuts, eggs, mushrooms, and legumes.
A diet for weight gain for men never goes without carbohydrates – they are the second most important component of the diet. The diet includes not only complex carbohydrates but also easily digestible ones. Sources of complex or “slow” carbohydrates include wholemeal bread, a variety of cereals, fruits, and vegetables. Easily digestible, “fast” carbohydrates include sugar, honey, and various pastries.
Drink as much clean water as possible, mineral water is fine, but preferably without gas. The daily male norm is from 2 to 2.5 liters.
When creating a sports diet for men, it is imperative to take into account the fact that the male body needs a sufficient amount of testosterone in the blood to build muscle.
Therefore, to maximize the effectiveness of a muscle-building diet, foods that stimulate the production of the male hormone are included in the diet.
Breakfast:
A plate of milk porridge (oatmeal or millet), a sandwich with cheese and butter, and a cup of tea/coffee (can be with milk).
2nd breakfast:
Pineapple milkshake and a handful of nuts.
Lunch:
200-gram piece of meat, a side dish of pasta or 3-4 baked potatoes, vegetable salad with olive oil.
Snack:
Fruit salad with fatty yogurt, or a glass of milk and cookies.
Dinner:
Four-egg omelet with cheese and tomatoes, a cup of tea.
In conclusion, a useful tip. A weight gain diet for men will be especially effective if you replenish your body’s energy reserves by drinking a glass of natural fruit juice or eating a handful of dried fruit an hour before exercising.
