Rules necessary for organizing proper nutrition for gaining muscle mass
In order for proper nutrition to gain muscle mass to produce results, you must follow the following rules:
- the body must receive more calories than it expends during training;
- after training, you should consume a protein-carbon mixture;
- During the first hour after training, you should eat a hearty meal in accordance with the previously thought out diet;
- you should eat often, but in small portions;
- You should drink a lot of water, more than two and a half liters per day;
- it is worth calculating the correct amount of BJU;
- it is worth correctly distributing nutrients throughout the day;
- You should definitely eat protein foods before bed, for example, casein protein or low-fat cottage cheese.
Flour-based mass
This recipe does not require cooking and even a child can do it on their own. Dyes and flavors are added as desired. When using dyes, liquid ones are mixed with water, and dry ones with bulk ingredients.
The dry ingredients are mixed in a container in an amount of one to one, one tablespoon of vegetable oil is added if desired, the same amount of water is required as flour. Add water and mix with a spoon; when the mass begins to thicken, knead the dough with your hands until a homogeneous mass is obtained. When ready, the dough does not stick to your hands and has a plastic texture.
You can diversify the recipe by replacing vegetable oil with a few drops of glycerin, and for a more durable texture you can add a tablespoon of PVA glue. Before use, store the mass in a plastic bag in the refrigerator. The bag protects the dough from drying out, and the cold helps maintain its plastic properties.
Diet for gaining muscle mass
A healthy diet should include the following foods:
- protein - lean meat of various varieties, not only dietary, poultry, low-fat cottage cheese, milk, eggs, lean fish and other seafood;
- carbohydrates - cereals, durum wheat pasta, brown bread, fruits, potatoes no more than twice a week, other vegetables and dried fruits;
- fatty – vegetable oils, nuts, avocados, seeds, fatty fish.
From all the products you can make a varied diet for the whole day.
If you are short on imagination, you can search the Internet for an approximate menu for every day. For example, it is recommended to eat oatmeal, a few bananas and egg whites for breakfast. The next meal includes buckwheat porridge, steamed pink salmon, several eggs and vegetables. For lunch, it is advisable to cook buckwheat, steamed beef and vegetables. The fourth meal again involves pink salmon and buckwheat with vegetables. Half an hour after strength training, you should eat oatmeal, a few bananas and egg whites. For dinner, it is advisable to have chicken fillet and vegetables, and before bed you should eat low-fat cottage cheese. The indicated menu is good only for one day, the next one should be composed of other products. To make it easier to maintain proper nutrition during training, it is worth thinking through the menu for the whole week in advance, so that if necessary, you can take food prepared in advance with you.
Modeling mass - an overview of the best recipes and features of their use. 85 photos of cooking methods
Modeling is an activity that is suitable for children and adults, develops fine motor skills and creative thinking, and has a positive effect on brain function. You can start classes from an early age of two years.
Modeling compound is a modern analogue of plasticine with a more plastic texture; it does not leave marks on clothes or stick to them, and is easily removed from carpets. In craft stores you can purchase ready-made kits with modeling material.
Unlike plasticine, the mass is softer, making it easier for young children to work with. After classes, the mass must be placed in a special container to protect it from drying out.
On the Internet you can find many photos of modeling masses; they are varied in color and texture, due to the variety of compositions.
Brief contents of the article:
Foods prohibited when gaining muscle mass
When organizing proper nutrition for muscle growth, you should exclude the following foods from your diet:
- fatty varieties of pork and lamb;
- chips, crackers and other similar dishes;
- instant porridge;
- pasta and mashed potatoes, as well as soups that can be prepared in 3 minutes.
If you feel a lack of carbohydrates, you can snack on whole grain bread, bananas, grain bread or low-fat dairy products.
You should not rely on canned, pickled products, as well as smoked and salty foods. Salted dried fish should also be excluded from the athlete's diet. Proper nutrition during muscle growth is a protective mechanism for the body. He experiences great stress during physical training and loses not only calories, but also nutrients. For this reason, in order to support the body, nutrition must be balanced and meet the standards.
Author:
Adam Khasanov more details
Promo code: article
Enter this promotional code when placing your order and
receive a 20% discount
on your entire order. Our online store offers ready-made sets and selections of products for gaining weight.
Preparation
We prepare all the necessary ingredients for preparing the curd mass.
Wash the raisins (15 g) thoroughly and soak them in hot water. We need the raisins to be quite soft so as not to disturb the tenderness of the entire structure of the mass. Therefore, if the raisins are dry, then soak them for 20 minutes.
Melt butter (50 g).
In a suitable bowl, thoroughly mix cottage cheese (200 g), powdered sugar (50 g), vanilla sugar (4-5 g) and butter. I mashed the mass with a fork and prepared it for further chopping.
Grind the mixture with an immersion blender. The more homogeneous the mass, the better. Ideally, you should get a creamy consistency without small lumps and grains, but it’s difficult to get this at home. In general, the longer we work with a blender, the better. I usually grind for 2-3 minutes. Add raisins to the resulting mass and stir.
Place in the refrigerator for a couple of hours to cool and thicken the consistency. If you need the finished mixture faster, you can use the freezer - in 15-20 minutes the curd mixture will be ready!
So, the curd mass has turned out. White with a slight beige tint, beauty! It is best served well chilled. Bon appetit!
Cottage cheese with prunes may even taste better than with raisins. Try, experiment, cook!
Source
Shaving foam mass
Squeeze shaving foam into a container and mix it with acrylic paint until a uniform color is obtained. Pour in the starch little by little, stirring the mixture constantly. The main thing in this recipe is not to pour too much starch, add it gradually.
Sometimes a little vegetable oil is added to the composition for elasticity. The recipe is not complicated and not expensive. This mass is not suitable for long-term storage; it crumbles when it dries and not everyone may like the smell; it can also be noted that when sculpting, your hands get dirty, since a little starch remains on your hands.
However, there are more advantages - the mass turns out to be very soft, pleasant to the touch and has an airy consistency, and the colors are bright, the creation process is exciting and children really like it.
Self-hardening mass for modeling
The recipe is not complicated and all components are available.
For cooking you will need a suitable sized ladle or saucepan. Mix all the ingredients in it - two parts baking soda, one part each water and starch. Mix everything well and place the saucepan on medium heat. When cooking, the mixture must be stirred continuously using a whisk.
After about half a minute, the mass turns into a lump, remove the saucepan from the stove. You can add liquid food coloring to the prepared mass and knead it to obtain a uniform color.
If there are no dyes, ready-made figures can be painted using any paints. Both potato and corn starch work for this recipe. When prepared from corn starch, the mass is most flexible.
The resulting mass is also suitable for reusable use; sealed containers are used for storage. The mass hardens on its own at room temperature within 24 hours.
Making your own sculpting mixture will help you save money and diversify your creative process. The advantages of creating a mass at home are that you can choose the optimal method and composition; also, preparation from natural materials ensures safety of use.
Cooking does not take much time, and the process is not complicated and children really like it. The paste is suitable for various applications, creating Christmas tree decorations, and for unique handmade gifts.
Source
