It is important not to skip meals and not to fast for more than 3 hours. The ideal nutrition option for a man to gain muscle mass would be to eat according to the clock, so the body will quickly adapt to the system and itself will give a signal that it is time to eat. On average, the body's adjustment to a new regime takes about 3-4 weeks.

Another secret to maintaining a routine is planning your meals in advance. At first you will have to weigh everything and keep a food diary, but over time this will no longer be necessary. There are special services for this on the Internet, or you can install applications on your phone.

For those who have not exercised before and have decided to gain weight, increasing physical activity within reasonable limits has a beneficial effect on appetite and nutrient absorption. Therefore, to accelerate weight gain, you need to use the muscles of the body. A set of exercises for both home and. And for those who are especially thin, it’s worth reading the article.

When starting the period of weight gain, a list of necessary products is compiled and purchased for the first week. It’s better to create a menu and prepare food for the whole day at once; this will help you distribute food correctly, so that you don’t add calories at the last moment with anything.

The time to gain weight takes different amounts of time for everyone, so you should clearly define the result. It is better to increase the calorie content and volume of food gradually, this way you can avoid discomfort and confidently move towards your goal. There is no need to rush in this matter, as they say "the quieter you go, the further you'll get". Listen to your body and you will soon see positive changes.

Women's physiology and nature in most cases leads to the fact that girls are constantly trying to lose weight: either they are losing weight for the summer, then they urgently need to lose a couple of kilograms for a friend's birthday, then their own wedding is already around the corner, etc. Personally, 95% of girls come to me for this very purpose: to lose excess weight! But still there are 5% of girls who just dream To gain weight, but they just can’t do it. Yes, there are such girls too, and for them their problem of thinness seems as important and intractable as the problem of excess weight for all overweight girls.

And today I decided to dedicate this article specifically to skinny girls. Answer the question, how to gain weight for a girl, cannot be in one phrase or one sentence, this is a rather voluminous and interesting topic that requires a detailed analysis on my part. Today I will touch more on this aspect and give some effective recommendations and tips that will help gain muscle mass for girls by changing their eating habits and caloric intake. Well, I suggest we start.

Why am I thin?

Before moving on to practical tips for eliminating the problem of underweight in girls, let's find out the root causes of this phenomenon? It’s interesting, really, why some girls see an increase of a couple of kilograms on the scales the next morning from one small piece of candy they eat, while others can eat a whole sushi set, drink half a liter of a sweet carbonated drink, and then eat another piece of a huge chocolate cake with buttercream and “at least henna” - NOTHING! What is their secret? Why does the body of some react very sharply to every calorie eaten, which is immediately deposited on the sides and hips in the form of extra pounds, while the body of others does not react at all??? Even a gram of fat will not grow anywhere... “Where is the justice?” - many girls think at this moment (including me =)) Well, I won’t tell you about the existence of justice at these moments, but I’ll tell you something about metabolism, genotype and genetic predisposition.

The fact is that all people are conditionally divided into 3 types according to their body type:

- endomorphs

- mesomorphs

- ectomorphs.

You can find out briefly about each type and the differences in their training process in this article

We are now interested in the last body type - ectomorphs. People with this body type are naturally thin, and it is very difficult for them to gain weight, any kind - be it muscle mass or fat. These people have a thin-boned (asthenic) body type: thin bones, long neck, thin and long limbs, narrow shoulders, body muscle mass is poorly developed, the fat component is below average, good metabolism, increased endurance (often, but not always) . All these signs indicate that a person most likely has a predominant ectomorphic body type, and therefore has a problem with weight gain.

Ectomorph girls are not as common as mesomorphs or endomorphs, but they still occur. All these features of the structure of their physiology and skeleton make it very difficult to gain muscle and fat body mass. This is not a pathology or a disease, it is simply a feature of the body that must be accepted as a fact. For most people, especially girls, this feature is a real gift of fate, since they don’t have to worry too much about what they eat, what time of day they do it, and what quality their food is. Of course, eating hamburgers and palm-based cakes won’t make anyone healthier, but they won’t gain extra pounds either.

INTERESTING!

In the body of thin people, amylase, an enzyme that breaks down carbohydrates, is more active than in other people. This may be one of the reasons for their high metabolism.

Now we are smoothly moving directly to the consideration of the basic nutritional rules for gaining weight for girls and finding out the main features of the weight-gaining regime for girls, which must be followed in order to simultaneously gain weight and look feminine and appetizing. Here you need to be able to feel this fine line between gluttony for the sake of weight gain, as such, and a balanced diet for the sake of improving your proportions and figure.

How to gain weight for girls?

In order to gain weight, you need to eat. This is a fact that is difficult to disagree with. When people ask me what to do to get better, and at the same time they immediately categorically reject the idea of gaining muscle mass, since they don’t want to be like women-men, then they have to give a long and tedious lecture about female physiology, hormones and other things that are usually of no interest to anyone, but in vain. It is the understanding of the female constitution and physiology that provides an explanation for those things that girls are so afraid of:

— I don’t want big “banks” for myself!

“I don’t need big massive legs!”

“I just want to get better, but not build up big muscles!” – and everything like that.

I want to reassure you, dear girls, you will NEVER be able to PUMP and build MUSCLES LIKE A MAN without the use of chemicals, hormones, steroids and other prohibited medications. The female hormonal system is not designed to produce male hormones in LARGE doses, and this makes it simply IMPOSSIBLE to pump up “cans” and massive legs, like in males. So stop being paranoid about big and man-like muscles, you won’t have them, that’s for sure.

Why am I saying all this? Besides, I think no normal and self-respecting girl wants to just gain weight and become fat, not even a desperate ectomorph girl with skinny arms and an Asian (flat) butt. Therefore, today we will learn the basics of rational nutrition for CORRECT weight gain for girls.

By “proper mass gain” I mean weight gain largely due to an increase in muscle mass and only a little fat. This proportion should be approximately this: 70:30, respectively. For those girls who absolutely do not want to be athletic and muscular, you can change the proportion to 60:40. That is, if you want to gain 10 kg, then your net weight gain due to muscles should be 6 kg (60%), and due to fat – 4 kg (40%). Of course, these numbers are approximate values ​​and it is very difficult to achieve them ideally, but at least you need to strive for them.

In order to gain 6-7 kg of muscle for a skinny girl (not an athlete), it may take more than one year of painstaking and regular work on herself: nutrition, training, rest and recovery - but believe me, a girl who has 6 out of 10 kg of weight gained -7 kg of muscle and only 3-4 kg of fat - this is a healthy and slender girl with appetizing shapes, and not with jelly arms and cellulite legs. So, girls, I urge you to reconsider your vision of what you should use to gain weight: fat or muscle. If your choice is MUSCLE, then read on.

Nutrition for gaining muscle mass

Calorie content and norms of BZHU

Now I'm going straight to the basic rules. nutrition for gaining muscle mass for girls(finally!). But I want to say (a small digression) that all these rules work EXCLUSIVELY IN TANDEM WITH REGULAR TRAINING TO GAIN MASS! Without training, compliance with these recommendations and their effectiveness will not be as pronounced as you expect. That is, you WILL gain weight, but the “muscle-to-fat” proportions may have different values ​​than what I indicated above.

So where to start? For example, you are 25 years old, weight 45 kg, height 165 cm. Your body type is pure ectomorph, and you want to gain 7 kg. Of course, the first thing you should do is increase your caloric intake.

Stage 1 INCREASING THE CALORIE CONTENT OF THE DIET

If you previously ate 1400 kcal per day, then in the first week you should increase by about 15% (for girls this is the optimal figure), which will come out to about 200 kcal.

To calculate how many calories you currently consume, you can do the following: download any application on your phone that calculates the calorie content and BJU of foods, and over the course of several days (3-4 days) enter all the food that you consume during day. After 3-4 days, you calculate the arithmetic average of the calorie content of your diet and add + 200 kcal to it. In our case it will be 1600 kcal.

Stage 2 CALCULATION OF BJU NORM FOR WEIGHT GAIN

For weight gain for girls, the proportions are as follows:

For men, these indicators may be as follows:

As you can see, the difference in BJU norms for women and men is significantly different. The main difference is in the carbohydrate and fat components. If for men consuming more carbohydrates (55% versus 45%) will only benefit, then for girls this 10% will be superfluous due to a better ability to accumulate fat under equal natural conditions (equal conditions include the same body type).

That is why 25% of the total calorie intake should come from fats. Moreover, healthy fats are a very important part of a bulking diet for women.

Well, everything is clear with proteins: 30% of the daily calorie intake should come from proteins.

So, let's calculate what we got in the end. In order for our miniature girl to begin to gain weight, she needs to consume the following amount of proteins, fats and carbohydrates daily:

30% protein from 1600 kcal is 480 kcal/4 kcal =120 g proteinOur girl needs to consume it a day to gain weight. This is approximately 2.7 g of protein per 1 kg of weight.

25% fat from 1600 kcal is 400 kcal/9 kcal =44 g fatin a day. This is almost 1 g of fat per 1 kg of weight.

45% of carbohydrates from 1600 kcal is 720 kcal/4 kcal =180 Gcarbohydratesper day, which is 4 g of carbohydrates per 1 kg of weight.

When you have calculated your calorie content and BZHU norms, what you need to do next is to adhere to the basic principles of proper nutrition for weight gain.

Nutrition principles for gaining mass for girls

Principle 1 Fractional meals

Nutrition for gaining muscle mass for girls, like nutrition for weight loss, has the same principle - you need to eat often, fractionally and in small portions. Don’t think that if your goal is to gain weight, you can eat for three and do it whenever your heart desires. No. If you decide for yourself gain weight CORRECTLY, then you should eat according to your stated goal. It is best to break up your meals, which should be at least 4, ideally 5-6 meals (3 main meals and 2-3 snacks), evenly throughout the day. You should eat every 2.5-3 hours. Your average serving should be 300-350 kcal per serving. If this is a snack, then maybe a little less, and the main meal - a little more.

Principle 2 No harmful products

I put this principle as the second point, because I know that all thin girls can start eating all sorts of buns, cakes, pies and other things, thinking that by doing so they will increase their caloric intake and begin to gain weight. This weight gain method is THE WAY TO NOWHERE! Yes, you will gain weight by eating this way, but the quality of your body will become further and further from your ideal every day... I think that you do not want to become “skinny fat” girls and then struggle with it all your life cellulite, which is simply inevitable with this diet. That is why the exclusion of harmful products is a prerequisite proper and high-quality weight gain for girls.

Principle 3 Correct carbohydrate intake

If before this you didn’t particularly care about what food you eat and where you get your calories from, now you need to carefully study the issue of carbohydrates, simple and complex, and include more complex carbohydrates in your diet in the form of various cereals (, quinoa, pasta from durum wheat, rye) and legumes (mung beans, chickpeas, lentils, beans), as well as simple carbohydrates in the form of fresh fruits and vegetables. During the bulking phase, carbohydrates are the most important nutrient to use correctly for your goals. But we must also not forget that even thin girls, in order to gain muscle mass(don’t be confused by the word “muscle”, since we have already found out that it should be a priority in your transformation) you need to adhere to the basic rules of carbohydrate consumption.

• Both when losing weight and when gaining muscle mass, girls should remember that all carbohydrates should be consumed before 4-5 pm, the only exception being an evening workout.

The approximate distribution of our 180 g of carbohydrates throughout the day (see above) could be as follows:

7:00 – 50 g

10:00 – 30 g

13:00 – 80 g

16:00 – 20 g

19:00 – 0 g (vegetables only)

For dinner and late dinner there should be no carbohydrates at all, I don’t count vegetables, I consider them a source of fiber, so you can eat them.

• If your training time falls in the evening, for example at 19-00, then an hour and a half before training you can eat a small portion of complex carbohydrates (17:30-18-00), and after training there are only proteins and vegetables . Here, the time range of carbohydrate consumption can be shifted a little, since you still need to fuel your body with energy.

Principle 4 Compliance with drinking regime

In order to and gain muscle mass, and losing weight, basically the same laws apply, just their content may differ slightly from each other, such as with calorie content and BJU standards, but the essence remains the same.

So, with regard to the drinking regime, I won’t tell you anything new, everything is quite simple: the rate of water consumption per day should be on average from 2 to 2.5 liters. Moreover, the water should be unboiled, unsweetened and preferably non-carbonated, ordinary spring water or mineral water without gas. Water helps not only in the body, which is already fine in skinny people, but also during the removal of waste products after intense training. And this is an important factor that affects the coordinated functioning of the entire organism as a whole.

Principle 5 Protein component

In order to grow and transform from a skinny woman with thin legs and arms into a slender woman with appetizing athletic forms, you must not forget about the protein component, since for gaining muscle mass special significance is given to them. Read about the importance of protein intake.

I recommend consuming protein at every meal. Protein must be present in the morning, at lunch and of course in all evening meals.

Approximate distribution of 120 g of protein during the day:

7:00 – 30 g + may include vegetables

10:00 – 10 g + may be vegetables

13:00 – 30 g + vegetables

16:00 – 30 g + vegetables

19:00 – 20 g + vegetables

Vegetables are fiber, it improves digestion and helps the food bolus move better and faster through the gastrointestinal tract. The combination of “protein + vegetables” should become the “Golden Rule” for you.

An option when you don’t have to eat vegetables with protein:

• liquid protein intake ()
• a combination of simple proteins (egg whites) with complex and simple carbohydrates for breakfast ()

In all other cases, protein must be combined with any vegetables.

Principle 6 Sports supplements

This principle is completely optional and can be used as desired, but it is still worth mentioning. with the aim of gain muscle mass may consist of a minimum set:

1. Protein(protein mixture) - needed to provide the protein needed by the muscles. Most people drink protein after a workout.
2. Gainer(carbohydrate-protein mixture) - acts as an additional source of simple carbohydrates. It is advisable for girls to drink gainer before training.
3. Vitamin and mineral complexes- these help girls who exercise maintain their immunity and always remain in a good mood.

Post-workout nutrition for bulking

A very important point in nutrition for gaining muscle mass for girls is the question of post-workout eating.

- turkey fillet;

- milk;

— cottage cheese up to 5%;

- egg whites.

Well, my dear ectomorphic girls, I hope now you know how to gain weight correctly, and why you need to gain not fat mass, but muscle mass (with a small splash of fat). In this article I tried to describe in as much detail as possible what nutrition for gaining muscle mass girls should have how to calculate calorie content and BZHU standards for weight gain, and also what basic principles of nutrition for girls during the mass-gain period. Now you know all the details female nutrition for weight gain and you can easily create your own diet based on the recommendations written above.

P.S. And don't forget about strength training!!! It is important! Otherwise, all your efforts to maintain nutrition will not be valid! Of course, you can gain mass without training, but only one – fat. Do you need it?

Sincerely yours, Janelia Skripnik!

The question “How to gain muscle mass for a girl?” worries many representatives of the fair sex. If you want to get a beautiful, toned and toned body, then this article is intended just for you.

We will consider the basic principles, the observance of which will help to achieve the desired ideal, and also pay attention to the main problems that arise on the way to building an athletic body.

How do muscles grow?

Before we talk about how to build muscle, it is important to understand a little about the physiology of muscle growth.

You may have heard that muscles are made up of special types of proteins, primarily actin and myosin, and their subtypes and supporting microelements. These muscle proteins and enzymes with hormones are created and restored from available free amino acids in the bloodstream. These free amino acids can be obtained from dietary protein foods such as chicken, meat, fish, eggs, whey and dairy products, but our body can also obtain them by breaking down its own proteins when a lack of dietary protein is present.

Is the training program universal or individual?

Any program is developed taking into account the individual characteristics of each girl. However, exercises for gaining muscle mass are general and universal.

• Any workout begins with a good warm-up. It is designed to warm up muscles and joints in order to avoid unwanted injuries in the future.
• Working on the leg muscles is the most energy-intensive. This is due to the fact that the triceps leg muscle is the largest in the entire body. You can work it out with lunges and squats.
• To pump up the muscles of the arms and back, you should do deadlifts with dumbbells or a barbell.
• The abdominal muscles sway with the usual lifts of the upper body.

What to eat to gain muscle mass for a girl

The optimal diet for muscle growth must include a large amount of protein. How to gain muscle mass for a girl? Nutrition will be one of the answers to this question and the integral stages towards achieving this goal.

So how should a girl eat to gain muscle mass? Women involved in strength training should eat 1.7-1.8 grams of protein per kilogram of weight every day. For a girl who weighs 64 kg, the daily dose of protein is approximately 115 grams. It should come from meat and dairy products. For vegetarians, peas or hemp can serve as a source of protein. These proteins are called "complete". The reason consuming them is so important is that only the essential amino acids, which are abundant in “complete” protein, stimulate muscle protein synthesis and prevent joint breakdown.

How much protein is needed to grow muscle mass?

Proteins are the main assistants in finding the answer to the question “How to gain muscle mass for a thin girl?” The figure stated above is 1.7-1.8 grams of protein per kilogram of weight. But this is the lower limit of its use; for muscle growth it can be increased a little. What are the benefits of higher dietary protein intake?

• It is more thermogenic than carbohydrates or fats, so it can help you burn more calories.
• More saturated, so it helps control appetite and will not be stored by the body as fat deposits.
• It is a source of energy for muscle function and can be used as “fuel” for training.
• May help prevent blood sugar from rising or falling because it is converted to glucose more slowly than carbohydrates.

Calories and muscle gain - enemies or allies?

Increasing your calorie intake tends to be confusing and scary for some women, especially those who are used to dieting and restricting their intake. But in order to build muscle, trainers advise increasing the number of calories you eat to achieve optimal balance.

During periods of excess caloric deficit, the body begins to consume the energy it needs from the muscles. Symptoms of calorie deficiency:

• The body does not recover from the workout and is excessively sore afterwards.
• There is severe fatigue.
• There is no desire to go to training.
• Poor mood and sleep disturbance.

Maintaining calorie balance or excess?

This is not an optimal condition for muscle growth. During periods of energy balance, the constant breakdown of proteins in the body does not result in muscle growth because the calorie intake is insufficient to support both metabolic needs and muscle mass gain.

Excess calories are a sure helper in gaining muscle mass, but at the same time a small amount of fat deposits may appear. But there shouldn't be too much of it. This is how bodybuilders and bodybuilders work. Over a certain period of time, they gain weight, while not forgetting about training and pumping up the necessary muscle groups. Next, they go on a strict diet called “cutting” and get rid of excess fat. As a result, they have a beautiful body and clear contours of every muscle. This is the only way a girl will gain weight. First, you should work out the muscles, and then “dry” them.

How to determine the amount of food you can eat

Hands are a universal meter for determining the daily norm of food consumed.

• Use your palm to determine the amount of protein needed.
• Clenched fist to determine the amount of vegetables.
• Bent palm in the shape of a “bowl” to determine the amount of carbohydrates.
• Thumb to determine the amount of fat needed.

Based on 4 meals a day, we suggest the following nutrition plan to gain muscle mass for a girl:

• For people who have low levels of physical strength and training volume - 1/2 cup of carbohydrates, 1 palm of protein, 1 fist of vegetables, 2 thumbs of fat.
• For people with a high metabolic rate and physical strength - 1 "cup" of carbohydrates, 1 "palm" of protein, 1 "fist" of vegetables, 1 "thumb" of fat.
• For people with slow metabolism - 2 "cups" of carbohydrates, 1 "palm" of protein, 1 "fist" of vegetables, 1/2 "thumb" of fat.

These are good general guidelines because your hands are proportional to your body size. Adjust your portions according to how you feel and how you look. For example, if you're gaining weight, try cutting down on carbs and fat. But under no circumstances should you completely give up carbohydrates and fats. They are indispensable helpers in the fight for beautiful skin and hair.

How to gain muscle mass for a girl: nutrition, menu

Breakfast (to choose from):

• Boiled eggs - 3 pieces.
• Oatmeal - 1/2 cup.

Morning snack (optional):

• Protein cocktail.
• One medium apple.

Lunch (optional):

• (poultry, beef, fish, etc.) - 200 grams.
• Brown rice - 1/3 cup.
• Fresh vegetables - 1 cup.

After training (optional):

• Protein cocktail.
• Almonds (or cashews, peanuts, walnuts, etc.).
• One banana.

Dinner (to choose from):

• Lean meat (poultry, beef, fish, etc.) - 200 grams.
• Fresh vegetables - 1 cup.
• Avocado.

To gain muscle mass for a girl, you can eat a rich and varied diet.

Conclusion

As you can see, the answer to the question “How to gain muscle mass for a girl?” simple enough. The main thing is to observe the following principles:

• eat high-protein foods, but do not forget about carbohydrates and fats;
• systematically perform physical exercises using additional weight, which should increase over time;
• increase your training volume.

When a girl decides to pump up or simply gain weight to improve her figure, she inevitably faces the question of a competent combination of physical activity and nutrition. The latter plays an important role. But for effectiveness, the correct ratio of products and dosage regimen is required. In this article you will learn everything you need to know about nutrition for gaining muscle mass for girls, how to calculate BJU, which products are best to choose and what supplements can be used to speed up the process.

Recently, the idea of ​​the beauty of the female body has changed a lot. And if quite recently a thin physique was considered the standard, now people strive for a beautiful and athletic figure that reflects healthy physical development. Various mono diets for weight loss are confidently being replaced by proper nutrition standards and girls are striving to gain several kilograms of weight.

For the development and formation of muscle fiber mass and density, three important components are necessary:

It is the observance of these points that will allow you to achieve the desired result. The role of nutrition is undeniably very important. In the process of performing strength exercises, skeletal muscles are subjected to stress and the fibers inside them are torn. After training, the muscle structure needs time to recover, when the gaps are filled with new cells, and due to this the muscle increases in volume. At such a moment, building material is needed - amino acids.

Skeletal muscle and its primary contractile function are myofibrils, the basic units of which are special types of protein: myosin and actin. All protein cells in the human body, including enzymes and hormones, undergo a process of creation and restoration from available amino acids. Which come freely with protein-rich foods:

• chicken;
• fish;
• eggs;
• beef;
• cottage cheese, etc.

When creating and maintaining strong and healthy muscles, muscle protein synthesis occurs - its breakdown and restoration. This process represents part of the body's daily energy expenditure.

The destruction of muscles under the influence of the hormone cortisil, and as a result, a decrease in their volume, occurs when amino acids are not freely available and the body takes them from the muscles for vital functions. Another factor of destruction is force loads.

Eating food can stop the process of cell breakdown. Then the initiation of protein synthesis occurs, which leads to an increase in muscle mass. If the body is in a state of calorie deficit after physical training, then the process of muscle growth is simply impossible.

The combination of exercise and proper nutrition with a calorie surplus leads to hypertrophy (muscle growth).

What should a girl eat to gain weight?

For the development and growth of muscle fiber, the body necessarily requires building material, which it receives from eating food. But not all food can bring the desired result. A competent approach to preparing a diet and selecting the ratio of BJU in the diet is important. There should be a balance of fats, proteins and carbohydrates.

Excess caloric intake is the basis of the hypertrophy process.

Another important point is to increase the frequency of meals, with a regularity of up to 5-6 times a day, this is not necessarily correct, but it is often easier to consume the required amount of food. This fractional meal does not allow you to exceed the 3-hour fasting threshold. You should definitely monitor the large consumption of clean water without gas and without additives. These important recommendations can speed up the metabolic process in the body.

How much protein should you consume and from what foods?

RED MEAT, CHICKEN, FISH, EGGS, DAIRY PRODUCTS CONTAIN COMPLETE PROTEIN WITH ESSENTIAL AMINO ACIDS, WHICH ARE ESSENTIAL FOR MUSCLE GROWTH

An important component of the diet is the content of a sufficient amount of protein food. This is what makes the process of muscle recovery and growth faster. In addition, protein has several important benefits:

• Its thermogenicity is higher than that of fats and carbohydrates. This helps burn more calories;
• provides good satiety, which helps control appetite;
• can be a source of energy during power loads;
• Helps control blood sugar levels.

When the daily protein intake is exceeded, the percentage of its reserve in the form of body fat is minimal compared to fats and carbohydrates.

Numerous studies in the field of protein synthesis provide clear recommended protein intake for women:

1.7 – 1.8 grams of protein per kg of weight.

The maximum norm can be considered 2 grams per day for each kg of total weight to achieve maximum effect in building muscle mass. Significantly increasing protein intake does not provide additional benefits to the hypertrophy process.

Simply put, overestimating your daily protein intake does not lead to faster weight gain. Therefore, you should not eat more than 2 grams of protein per kilogram of body weight.

Protein-rich foods:

• high fat dairy products;
• eggs;
• chicken breast;
• beef;
• lean pork;
• turkey;
• salmon;
• lentils;
• peas;
• peanut;
• beans.

The amino acid leucine is a stimulator of protein synthesis. It has a positive effect on protein balance in the body, reducing its breakdown. But since its effect is short-lived, the presence of other essential amino acids is necessary: ​​valine and isoleucine. Their consumption ensures an effective process of building muscle fibers. The optimal dose of leucine is contained in 170 grams. chicken, turkey or salmon. It is also possible to use protein supplements or BCAA amino acids. These supplements contain a high dose of important amino acids.

Fats in the diet

Testosterone is one of the important hormones for building new muscles. In a girl’s body it is contained in much smaller quantities. And therefore, concerns that it may affect the development of extra-large muscles should be ruled out. Testosterone production requires fats. And their sufficient intake is simply necessary for the body. Excluding it will only have a detrimental effect on your overall health and will not lead to achieving the desired muscle growth.

If you follow the correct ratio of BJU and choose the right foods, fat from food will not be converted into deposits on the body, but it is important to consume mainly healthy fats, such as omega-3 polyunsaturated fatty acids.

• saturated (coconut, fatty red meat, high-fat dairy products);
• polyunsaturated (walnuts, sesame seeds, chia and sunflower seeds, peanut butter);
• monounsaturated (olives and extra virgin olive oil, almonds, eggs, cashews).

Sources and intake of carbohydrates

The body of a healthy person needs a constant supply of carbohydrates. When digested, they are broken down into glucose, which is important for the life support of internal organs as a source of energy.

The brain requires glucose to function properly, and muscles need energy in the form of glucose to train and grow.

Large amounts of glucose also occur during strength training. After all, carbohydrates are stored in muscles in the form of glycogen. Exercise causes the muscle to tear and release ATP, an acid found inside cells that is responsible for the synthesis of protein molecules.

80% of ATP production occurs from glycogen breakdown rather than from protein or fat oxidation.

When the glycogen content in the body is low, for example with a low-carbohydrate diet, a feeling of apathy and general weakness is inevitable. This occurs due to the fact that the body lacks energy expenditure. In some people with this condition, the body begins to use fat as fuel, which is stored in the muscle fiber in the form of triglycerides. At the same time, the production of energy from protein components is regulated.

For diabetes and metabolic syndrome, physical exercise must be combined with the consumption of sufficient carbohydrates.

An important stimulator of muscle growth is the hormone insulin. Its influence is especially great after physical activity. It significantly inhibits protein breakdown. And the production of this hormone occurs after carbohydrate food enters the body.

Before training, consuming carbohydrates provides the body with energy.

Sources of healthy carbohydrates:

• fruits;
• rye or bran bread;
• porridge;
• durum pasta.

When choosing carbohydrates, preference should be given to complex carbohydrates, which require the body much more time to break down.

How many calories should you consume per day?

For girls, increasing calorie intake can be a scary fact. But this is precisely the essence of increasing body weight. It is important to understand that this cannot be avoided. Otherwise, it will not be possible to achieve results.

With muscle growth, there is also an increase in the fat layer, but this point can be minimized by maintaining proper nutrition with the correct selection of the ratio of fatty acids. Girls who have a fitness figure first gain a high percentage of muscle mass and with it fat mass. Then the stage of drying the body begins, during which fat and some part of the muscles are lost. And in the end you are left with a beautiful and toned body.

Calorie deficiency manifests itself:

• fatigue and apathy;
• low desire to exercise;
• post-training recovery is poor, muscle pain does not decrease;
• deterioration of sleep.

Maintaining a caloric balance for exercise and daily metabolic processes also does not provide optimal muscle growth. In other words, the calories consumed are completely consumed, that is, it is practically impossible to lose weight and gain weight at the same time.

Combining strength training with a calorie surplus is the best way to increase your body weight. However, an excessive increase in calories does not give a positive result, since it does not provide the opportunity to minimize fat accumulation.

A slight increase in fat while gaining muscle is an inherent result of a caloric surplus in the diet.

To find out how many calories you need to consume, you can use the calculation formula:

Available weight (in kg) * 30 = ... + 500 Kcal

This method of calculating the required calorie intake for weight gain is optimal and statistically average.

For example, a girl weighing 45 kg should consume 1850 calories per day. But this is only an approximate amount, which may well turn out to be insufficient. You need to create a diet, stick to it for 1-2 weeks, having previously measured your body weights and volumes; if there is no progress, then you need to add another 300-500 calories.

Sports nutrition supplements

After strength training, the body begins to stimulate protein synthesis, which lasts up to 48 hours. During the first day, an intensive process of destruction of muscle fibers occurs. Therefore, these 24 hours are a very important period to consume enough calories and protein foods. Due to this, rapid hypertrophy occurs.

After training, it is also worth replenishing the required amount of fluid and glycogen. To effectively achieve your goal in building muscle mass, it will be useful to consume a special sports nutrition gainer or whey protein hydrolysate, which will depend on the rate of fat mass gain. It is not mandatory, but can speed up the process of muscle growth.

The following list of supplements can be purchased at sports nutrition stores:

1. Whey Protein

This is a quick and convenient way to get a portion of high-quality protein with a full set of amino acids, without causing a significant increase in fat. This protein is produced by hydrolysis, which allows it to be broken down into individual amino acids during production. It has high absorption into the blood. Supplies micronutrients to tissues and is able to increase metabolism, which leads to the destruction of the fat layer and the growth of muscle fibers.

2. Casein protein

This protein is also called slow, due to the length of the process of its absorption by the body, it takes from 4 hours to digest and assimilate. Its content is high in cottage cheese. It is better to take it before bed so that it is a source of amino acids during sleep, when muscle cells are actively being restored. Then throughout the night the muscles will receive the necessary protein nutrition.

3. Amino acid complex BCAA

For women, BCAA complex amino acids have a major impact on metabolism and muscle synthesis. Thanks to the anti-catabolic effect, they are able to inhibit the process of protein breakdown. And, as a result, the regenerative and restoration abilities of tissues are accelerated. They maintain a positive nitrogen balance in the body. They have a positive effect on the production of leptin, which can dull the feeling of hunger. BCAAs also improve the process of saturating cells with energy and take part in normalizing the secretion of estrogen (female sex hormone). Because for the normal production of this hormone it is precisely necessary to maintain the optimal level of leucine and isoleucine in the body. But don’t think that these amino acids will act like a miracle cure and muscles will grow before your eyes.

4. Nitrogen donors

These drugs increase the percentage of nitric oxide in the blood, which leads to vasodilation. Blood circulation increases and nutrients reach cells and connective tissues faster. Additionally, it is recommended for girls whose goal is to lose weight, but it can be included in a nutrition plan for muscle growth.

5. Creatine monohydrate

This element is found in almost all sports nutrition for girls. It has a high ability to increase strength and endurance of the body, freeing up the energy reserves of cells. Its use is necessary before training to enhance the effect of exercise.

6. Gainers

They are a mixture of proteins and carbohydrates, which is designed to actively compensate for the energy resources spent during power loads. You should choose gainers with a minimum percentage of carbohydrates, since the female body has the ability to quickly absorb them, unlike the male body. For girls with a thin build it will be an excellent choice to increase weight.

Diet for a girl to gain weight - sample menu for a week

The presented program is just an example of what nutrition before and after training to gain muscle mass can look like for girls for rapid fiber growth. It contains the optimal ratio of fats, proteins and carbohydrates. Be sure to take a multivitamin, creatine supplement, and important amino acids throughout the day.

1. Monday

• Breakfast: large grain oatmeal porridge, 2 eggs, berries, multivitamins.
• Snack 1: protein shake, 1 tbsp. l. fish oil, a handful of almonds.
• Lunch: chicken breast with brown rice, green salad with tomato.
• Snack 2: protein shake, nuts, apple.
• Dinner: beef baked with green beans and broccoli, fruit juice.

1. Tuesday

• Breakfast: scrambled eggs, toast with peanut butter, glass of milk.
• Snack 1: green apple, whole grain bread, protein shake.
• Lunch: Stewed turkey in creamy mustard sauce with cauliflower, freshly squeezed orange juice.
• Snack 2: a glass of kefir and a handful of almonds, a protein supplement.
• Dinner: Salmon with potato chips and fresh coleslaw.

1. Wednesday

• Breakfast: high-fat cottage cheese, hard cheese, toast.
• Snack 1: protein shake, dried apricots, fish oil supplement.
• Lunch: chicken fillet with buckwheat porridge, light vegetable salad with sour cream dressing.
• Snack 2: protein shake, marshmallows, handful of walnuts.
• Dinner: beef stew with vegetables, freshly squeezed juice.

1. Thursday

• Breakfast: wheat porridge with milk, toast with peanut butter, loose leaf green tea.
• Snack 1: cottage cheese with berries.
• Lunch: pollock with cauliflower in batter, vinaigrette.
• Snack 2: protein shake, green apple.
• Dinner: stewed beans in tomato sauce, juice.

1. Friday

• Breakfast: fried eggs, whole grain bread, a glass of milk.
• Snack 1: banana, handful of almonds.
• Lunch: chicken with potatoes crusted with cheese, salad with tomatoes and mozzarella.
• Snack 2: protein-carbohydrate shake with berries, fish oil supplement.
• Dinner: chicken fillet with white beans, orange juice.

1. Saturday

• Breakfast: corn porridge with milk, hard cheese.
• Snack 1: cottage cheese with fruit filling, a handful of peanuts.
• Lunch: couscous with baked rabbit, lettuce.

Most girls go to the gym to lose weight and tone up the most appetizing parts of their body. (butt, legs, tummy, etc.). But there are also girls who purposefully want to gain muscle mass. Therefore, today's topic will be devoted to proper nutrition, namely: .

As a rule, those who want to gain weight are either very thin girls or those who want to perform on stage (bikini fitness or women's bodybuilding). But there are also cases when a girl just wants to look massive for herself. It certainly doesn't look very nice, but the choice is yours!

Basic Rules:

The first rule: in order to gain muscle mass, you need to consume more calories than you can burn in a day. This is perhaps the most important rule, since if you eat little, your muscles will not receive enough resources for growth. Try not to increase your calorie surplus too much (+ 100 - 150 calories to your normal daily caloric intake will be enough, it is better to gain slowly but efficiently, especially for girls).

The second rule: be sure to maintain the correct proportions of proteins, fats and carbohydrates. For girls, these proportions should be as follows (proteins: 1.5 – 2g * 1kg weight / fats: 0.7 – 1g * 1kg weight / carbohydrates: 3 – 3.5g * 1kg weight). If you have selected a menu according to these standards, and still there is no progress, then you need to increase your caloric intake. As a rule, calories are increased by carbohydrates. So, you raised carbohydrates and look. If your body weight has increased, but your waist has remained unchanged, then everything is fine. (this menu is suitable for you). But, if the mass has increased due to fat, and not due to muscles, then this is bad.

The result is an interesting picture: less carbohydrates - no progress, more carbohydrates - fat appears. If so, then I recommend returning carbohydrates to normal and increasing the daily protein intake to 2.5 - 3g * 1kg of body weight.Why is there so much protein? Yes, because in women, excess carbohydrates are much easier to store as fat than in men. Therefore, it makes sense to get excess calories from proteins. BUT, if you have kidney problems, then you should consume no more than 1.5g of protein * 1kg of body weight (increase calories from carbohydrates).

Third rule: nutrition for gaining muscle mass for girls must include vitamins, minerals and fiber. These substances are very important for life, in addition, they contribute to better absorption of protein foods (and as you know, we will eat a lot of protein).

Fourth rule: you need to eat often, but in small portions. This type of food does not stretch the stomach (very important, since we will have a lot of food) and promotes better digestion of food (since it is easier for the body to process small portions of food).

Fifth rule: you need to drink enough water. Try to drink 2.5 - 3.5 liters of water daily. So much water is needed for our kidneys to work well. (because the diet is high in protein).

Nutrition for gaining muscle mass for a girl - menu:

1 meal: oatmeal – 40g / orange – 1 pc.

Meal 2: chicken fillet – 110g / buckwheat – 40g / vegetables / 1 tsp. linseed oil

Meal 3: whole eggs – 2 pcs / egg whites – 2 pcs / rice – 35g / vegetables

Meal 4: low-fat fish – 150g / buckwheat – 40g / vegetables / 1 tsp. olive oil

Meal 5: chicken fillet – 110g / vegetables / 1 tsp. linseed oil

Meal 6: low-fat cottage cheese – 140g / walnuts – 30g

Result:

Proteins: 125g

Fat: 48g

Carbohydrates: 145 – 150g

Calories: 1750 – 1850

If you are unable to independently choose a menu with the correct ratio of proteins, fats and carbohydrates for your own body weight, then I can help you with this. If you want me to select an individual menu for you (calculate everything by grams and time), then contact me through this page ->

The proper diet was selected for a girl whose weight is 45 kg. If you weigh more or less, then simply adjust the menu to suit you based on the recommendations listed above.

It is also important that if you have been on this diet for 1 - 2 weeks and have not gained a single gram, then this means that the amount of carbohydrates is too small for you. And that means you need to increase the initial amount of carbohydrates by 30 - 50g (that is, it was 150, now it’s 180 - 200g).

Sincerely,