Sports diet for men to build muscle mass and burn fat

Features and rules of diet

When drawing up a nutrition plan, you must understand that a prerequisite for any sports diet for weight loss is saturating the body with useful components. These include natural substances necessary to strengthen muscles and maintain tone. Write down for yourself the key points without which a sports diet cannot be complete:

1. Diet variety. The necessary components can be obtained from various foods. Make a detailed list of healthy foods and eat them one by one, combining them with each other.
2. Proper preparation. Make sure that the fat content of the foods you eat does not exceed the norm. In addition, the content of other components should be within reasonable limits: proteins, carbohydrates, vitamins, minerals.
3. Fractional meals. Divide the daily amount of food into 6-7 small portions. Eat them at intervals of 1.5-2 hours.
4. No eating before bed. The last meal is no later than 19:00.
5. Only fresh and natural. Healthy sports nutrition for fat burning excludes processed foods, fast food and other harmful foods.

Sports diets for men

The basis of all sports diets is the same, and only the daily calorie content and the percentage of dietary fat differ. This difference is directly dependent on how many calories the body can burn during training, as well as on the extent to which a man intends to build muscle mass. In order to properly “build” muscles, they focus on protein and fatty acids.

For weight loss

If the reason you switched to sports nutrition is weight loss, then in addition to controlling your energy intake and calories, it is useful to eat fat-burning foods. In the assortment of sports products, you can now easily find specialized cocktails that you need to drink immediately before training in order to increase the body’s energy expenditure. Fat burning can be achieved without special cocktails by eating:

• apples;
• lemon;
• grapefruit;
• cinnamon;
• green tea;
• mustard;
• pepper;
• ginger.

The food you eat daily should contain healthy fats. Athletes who are keen on bodybuilding, in addition to protein shakes, consume omega 3 vitamin complexes rich in fatty acids. Omega 3 and omega 6 enter the body in their natural form along with nuts, fatty fish, and vegetable oils. Not consuming enough healthy fats interferes with weight loss.

When playing sports

If your goal is to gain muscle mass, then simply building muscles will not be enough to achieve your goal. To build muscle, you need sources of protein. Even the most effective exercises may not give the desired results that you dreamed of if the amount of protein and fat entering your body only covers the cost of basal metabolism. A man needs a weight loss diet only in the initial stages to burn fat. An increase in physical activity involves changing the diet:

• with light load – 2-2.3 g;
• average level of load (for example, running and strength training) – 2.3-2.5 g;
• intensive strength training – 2.5-3 g.

Diet for weight loss and muscle gain

If you go to the gym or are just about to sign up for training, consider proper sports nutrition to lose excess weight and strengthen muscles. When creating a diet for every day, include in your diet foods that contain components necessary for the development of the body:

1. Carbohydrates to provide additional energy. The normal daily volume is calculated from the ratio of 5-10 grams per kilogram of the athlete’s weight.
2. Squirrels. To maintain muscle mass, the body requires proteins, that is, proteins. This component significantly improves the performance of sports activities and also promotes the restoration of damaged tissues. As for energy, it comes from proteins a little - about 13-14%. The normal daily amount of protein for average sports loads is 1 gram per 1 kg of athlete’s body weight. If you exercise intensively, the amount of protein consumed should be at least twice as much. When creating a diet, be extremely careful, since excessive consumption of proteins can lead to fat deposition and dehydration of the body.
3. Fats. This component is the main source of energy. However, you shouldn't lean on it. The maximum allowable amount of fat for a sports diet is 30% of total calories. Excessive consumption will inevitably lead to a slowdown in digestive processes, which will lead to a noticeable deterioration in the general condition.
4. Water. In an hour of intense sports training, the body loses from 1,200 to 2,700 ml of fluid. In addition, a large amount of water comes out in the urine. Compensate for these amounts by drinking plenty of fluids.
5. Vitamins/minerals. These components are necessary for the full functioning of the internal systems and organs of the human body. If you are involved in an intensive sports training program, then the vitamins and minerals you get from regular food will not be enough. To ensure the effectiveness of classes, you will have to take special vitamin and mineral mixtures along with your usual food. Thanks to sports complexes, you can saturate your body with the necessary substances without gaining extra calories.

List of approved products

Each athlete chooses products for burning fat and increasing muscle mass individually, taking into account his gender, weight, age and exercise intensity. The diet will provide the desired effect only if the calories, content of nutrients and portion size are correctly calculated. As a rule, the following products are recommended for athletes to lose weight:

• kefir;
• low-fat milk;
• vegetables;
• fruits;
• cottage cheese;
• lean meat/fish;
• chicken/quail eggs;
• honey;
• nuts;

Indications and contraindications

Many men wonder if there are contraindications that can affect their health while dieting.

Of course, there are a number of contraindications in which adherence to a sports diet is prohibited:

• age up to 16 years;
• diabetes;
• chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.

As for the indications for use, everything is simple. A sports diet is recommended for people who want to reduce fat reserves without reducing muscle mass. Mostly this diet is chosen by people who are not used to being on a “starvation diet”. The main advantage is eating small meals frequently throughout the day. A person never leaves a feeling of fullness, so this diet can safely be called the most optimal for those who cannot tolerate the feeling of hunger.

Sample diet menu for a week

Your gym trainer will tell you in detail how to burn fat and strengthen muscles. As for the diet, you will have to create it yourself. Below is an example of a proper sports nutrition scheme that is suitable for average physical activity. To get started, take it into service. Subsequently, you will be able to adjust some points of this diet individually for yourself.

Day 1 of the diet:

• Breakfast – one banana.
• Lunch – vegetable hodgepodge, boiled beef.
• Afternoon snack – a couple of apples.
• Dinner – potato side dish with vegetable salad.

Day 2 of the diet:

• Breakfast – a portion of oatmeal.
• Lunch – vegetable stew, chicken meat, dried apricots, black bread, tea/coffee.
• Afternoon snack – oranges, diet yogurt.
• Dinner – baked chicken, broccoli, vegetable salad.

Day 3 of the diet:

• Breakfast - the whites of four chicken eggs, a plate of oatmeal with water.
• Lunch – lean borscht, steamed fish, salad with cabbage and olive oil.
• Afternoon snack – a couple of apples, a banana.
• Dinner - Hercules porridge with water, boiled chicken fillet, vegetable salad.

Day 4 of the diet:

• Breakfast – two glasses of kefir.
• Lunch – vegetable stew, boiled beef, dried apricots, tea.
• Afternoon snack – grapefruit, pear.
• Dinner – buckwheat porridge, baked beef, vegetables.

Day 5 of the diet:

• Breakfast – unsweetened apples.
• Lunch – boiled brown rice, baked chicken breast, sea cabbage, coffee without sugar.
• Afternoon snack – two oranges, one banana.
• Dinner – rice porridge with lamb, salad with cabbage, tea with lemon, bread

Day 6 of the diet:

• Breakfast – kefir 2.5% fat.
• Lunch – carrot and cabbage salad, mashed potatoes, white bread, compote.
• Afternoon snack – fruit juice, apple, diet yogurt.
• Dinner – oatmeal with water, vegetable salad.

Day 7 of the diet:

• Breakfast - an omelet of three chicken eggs, a glass of orange juice.
• Lunch – soup or borscht without meat, salad with pepper and cabbage, dried apricots, unsweetened coffee.
• Afternoon snack – low-fat yogurt, grapefruit.
• Dinner – steamed meat/fish, compote, vegetable salad.

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conclusions

It is much easier for a man to lose weight than for a woman, but it can be more difficult for him to stick to a diet. Proteins and carbohydrates with a small amount of fat can quickly return to shape and remove extra pounds.

It is better to coordinate any diet with a specialist and follow the recommendations. It is better to see a doctor while using the diet. This is the only way the process of losing weight will bring positive results.

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Video: nutrition program for athletes

The information that you will glean from the videos below will help you understand what a sports diet for cutting should be like for every day. A selection of videos contains recommendations from experienced specialists on effective methods for accelerating muscle growth and rapid weight loss. A strict diet will really help you get rid of extra calories and get your figure in order! Right now you will learn how to develop a nutrition plan for yourself, taking into account all individual factors.

For men

For girls and women

Sports nutrition for burning subcutaneous fat and drying the body

What sports nutrition should I take while cutting?

Benefits and harms

If you stick to the diet and follow all the recommendations, the benefits of the diet will manifest themselves in weight loss and improved well-being.

However, with a sharp transition from regular nutrition to dietary nutrition, your health may worsen, hidden diseases may also appear and chronic ones may worsen.

In this case, you need to correctly and gradually switch to a non-diet diet. Also, abruptly quitting smoking and switching to a diet can cause deterioration in health.

What doctors say

Experts in the field of diets for active people believe that the weight loss method is effective and quickly produces results. Diet and exercise at home are a great way to burn excess fat and get your body in great shape. The main thing is that there will be no health problems if there are no contraindications.

Doctors say that it is not necessary to exercise intensively every day, 2 or 3 times a week is enough to achieve the goal.

On other days, you can walk, do exercises in the morning, and swim in the pool. Significant changes can be noticed after a month of balanced nutrition and training. Thanks to the competent combination of nutritional elements, which is suggested by the sports program, those losing weight do not overeat or, on the contrary, feel hungry.

Reviews and test results

Mashenka, 25 years old I have never had serious problems with excess weight, I just wanted to achieve relief, become more “curvy”... Combining exercises with nutrition according to a sports program is something! You will never achieve this if you simply limit the menu. All the “hidden” muscles began to stand out and now in a swimsuit I am the queen of the beach.

Lisa, 31 years old, tried for several years to lose 10 kg and all to no avail. I’m afraid to introduce strict restrictions, but I recommend sports ones. I don't go to the gym, I work out at home. Not hungry, full of energy, working and taking care of the children. I never thought that it was possible to get rid of hated kilograms so well.

Svetlanka, 29 years old I won’t say how many times I tried to lose weight, I’ll tell you briefly about the results of the sports diet. I go to the gym 2 times a week, plus I’ve been eating moderately for 20 days. As a result, 6 kg of fat was lost. Even my loved ones notice that I am happier than ever!

Exercise and proper nutrition are the key to a beautiful figure without harm to health. In two weeks you can get rid of at least 5 kg of fat. Regular physical activity, a well-designed menu and a healthy lifestyle will allow you to consolidate the results for a long time.

Sports nutrition for weight loss for men

Men usually want not only to lose weight, but also to build muscle mass. In this regard, sports supplements for men differ from those for women. There are several types of sports nutrition for men that promote weight loss and maintain body tone:

• Pre-workout complexes. Aimed at increasing training efficiency. Such supplements contain L-arginine to improve blood supply and muscle nutrition, creatine to increase strength and growth of muscle tissue, as well as essential vitamins and microelements.
• Protein shakes with fast proteins. This is a sports nutrition that is taken immediately before and after training. Can also be used during the day as a snack. Low carbohydrate content helps reduce subcutaneous fat.
• Protein shakes with slow-cooked proteins. Optimally consumed before bedtime. Thanks to this complex, the muscles will receive nutrition throughout the night. In addition, slow protein copes well with hunger pangs.

Of course, the division of sports nutrition for weight loss into male and female is conditional. Men often resort to fat burners, while women use slow-release protein supplements.