A proper diet is essential for building muscle mass

Building muscle mass is a process that requires the right approach to training, but also to nutrition. A proper diet provides not only energy, but also nutrients that support muscle recovery and growth. Here are the key principles of nutrition that will help you achieve this goal.

1. Calories in excess

To build muscle mass, you need to consume more calories than you burn. It is worth starting by calculating your calorie needs and adding about 300-500 kcal per day. Choose calories from quality sources.

2. Macronutrients

- **Protein**: Key for building muscle. Aim to consume 1.6-2.2 g of protein per kilogram of body weight per day. Great sources of protein include:

- Chicken

- Turkey

- Beef

- Fish (e.g. salmon, tuna)

- Eggs

- Dairy (e.g. cottage cheese, Greek yogurt)

- Legumes (e.g. lentils, chickpeas)

- Carbohydrates: Provides the energy needed for intense workouts. Try to choose complex carbohydrates such as:

- Whole grains (e.g. oatmeal, brown rice, quinoa)

- Vegetables and fruits

- Sweet potatoes

- Fats: Important for hormonal balance and absorption of certain vitamins. Choose healthy fats such as:

- Nuts and seeds

- Avocado

- Olive oil

- Oily fish

3. Regular meals

Try to eat every 3-4 hours to provide your body with a constant source of nutrients. Meals should include protein, carbohydrates and fats.

4. Supplementation

Although not necessary, some supplements can support the process of building muscle mass:

- Whey protein: An easy way to increase protein intake.

- Creatine: Can increase strength and muscle mass.

- BCAA: Helps with muscle recovery.

Sample menu for one day

Breakfast:

- Oatmeal with 50g of oatmeal, 200ml of milk, 30g of nuts, 1 banana and 1 tablespoon of honey.

Second breakfast:

- Greek yogurt with 30g of granola and 100g of fruit.

Lunch:

- 150g of grilled chicken, 100g of brown rice, a large portion of vegetables (e.g. broccoli, carrots).

Afternoon snack:

- Smoothie with 1 scoop of whey protein, 1 banana, 200 ml of milk and 1 tablespoon of peanut butter.

Dinner:

- 200 g of baked salmon, 150 g of quinoa, salad with olive oil.

Snack before bed:

- Cottage cheese with honey and fruit.

Summary

Building muscle mass is a complex process that requires a combination of proper training and a well-balanced diet. The key is to provide the body with enough calories, protein and other nutrients. Regularity in meals and appropriate supplementation can significantly support your goals.