In bodybuilding and bodybuilding, the goal of the athlete is to develop as much muscle as possible while reducing fat mass.
This is referred to as lean mass gain or lean muscle gain. When we talk about gaining lean muscle, we are talking about increasing the daily caloric intake so that the body can have all the nutrients it needs to reform the muscles.
For a normal human being, it is quite difficult to gain mass without gaining fat. That is why certain rules must be followed to the letter in order for lean muscle gain to be successful.
Increase calorie consumption
In order to gain mass, you must eat more than your body expends in energy during the day. But be careful, this is not about eating everything you can get your hands on, it's about eating healthy and well-balanced food.
You should prioritise vegetables and fruit so that they can provide the calories you need to gain mass. If you're still struggling to decide which dishes are right for your muscle-building programme, you can always call on a dietician or sports coach to help you.
Adopt the right protein usage
It is protein that promotes the building of muscle mass. It is therefore important for the exerciser to give his body the right amount of protein he needs during his mass building programme.
The recommended daily protein intake should not exceed 2. 2g per kilo of body weight. You should get it from the food you are going to prepare.
Beef, egg, chicken, vegetable proteins, these are foods that can provide you with the protein you need. Supplement the diet with essential amino acids when you start training.
Managing carbohydrate intake
Carbohydrates are known to block fat in the body. However, it is essential for the body as it is involved in the proper functioning of the brain and to prevent fatigue.
To this end, it is important to manage carbohydrate intake when building lean muscle. During exercise and recovery sessions, carbohydrates are essential to avoid injury and excessive fatigue.
They should therefore be spread throughout the day, particularly around sports sessions.
Don't forget the fats
Every time we hear the word lipid, the first word that comes to mind is fat. This is totally wrong. Remember that in order to function normally and to withstand the intense physical effort you will be making, you will need all the nutrients your body needs.
Fats play an indispensable role in the proper functioning of the joints and in ensuring hormonal balance. Unsaturated fats are recommended for bodybuilders. You can find them in foods such as oily fish, cold-pressed oils, and also oilseeds.
Preferring alkalis
Alkalis are elements that serve to maintain the blood PH. With a good blood PH, you will be immune to various diseases of the joints and blood circulation. The foods that contain the most alkalis are fruit and vegetables.
Raw, grilled, steamed, fruits and vegetables also contain fibre, which is essential for your lean muscle program.
