- The recommended timing of carbohydrate consumption: in the first meal and the meal before training.

- Fats are also part of a diet for muscle development, but the consumption of saturated fats should be limited.

When it comes to gaining weight as a means of gaining additional muscle, carbohydrates have always been the accepted means of reducing the caloric gap between the bodybuilder and his weight goal. This method has proven to be effective among trainees for muscle development and among young trainees (in most cases, eighteen years old and under). Carbohydrates are considered to save protein, since they cause the body to release insulin that attracts nutrients available in the blood, (such as amino acids for muscle recovery), and puts them to use or storage, (excess calories are stored in the body as fats). For those whose bodies tend to have a relatively fast metabolism, taking complex carbohydrates six times a day will help prevent muscle wasting, improve the body's storage of growth-stimulating nutrients (carbohydrates, fats and proteins) and prevent their wasting.

How many carbohydrates is recommended to consume?

Many of us accumulate fats easily thanks to a genetic predisposition or to a relatively old age, in which the rate of metabolism is slower, compared to the days of youth. In order to gain muscle, you must consume more calories than your body burns each day, including training. However, if you are interested in staying lean, excessive carbohydrate consumption is not the way to go. But before you delete bread, pasta, rice and beans from the menu, pay attention: carbohydrates are the main source of energy for the body, and if you don't consume enough of them, your body will be forced to break down muscle. Carbohydrates are stored in the body in the form of glycogen, and under normal circumstances, the body is able to store about 400 grams of glycogen at a time. So before you fall back on a huge bag of family chips and binge on the excuse of muscle building, keep in mind that if you're just interested in gaining weight, your carb requirements are based on volume (sets x reps x weight) and intensity (rest between sets, free weight exercises Various such as deadlifts - direct lifting of the barbell from the floor to hip height, and more).

What is the recommended timing for carbohydrate consumption?

To maximize the effect of carbohydrates, which save protein and build muscle, the recommended consumption times must be taken seriously. The main recommended times for carbohydrate consumption are in the morning, immediately after getting up (to break the overnight fast which causes cortisol levels to rise), and also, after training, since taking carbohydrates with a high glycemic value after training causes a spike in insulin levels which pulls amino acids from the blood and transfers them to the muscle mass. Another important time to consume carbohydrates is an hour to an hour and a half before training, since taking carbohydrates before training suppresses the process of breaking down fats during it, which is actually fine, since when you consume excess calories it is very difficult to stay thin, unless you are a beginner weight lifter, or have Good genetics. Note that you must be aware of the glycemic index (a scale for rating the degree of influence of different carbohydrates on the increase in insulin levels).

3. How is the glycemic index used?

In general, foods with a low glycemic value are foods such as whole wheat bread, oats, or other foods that contain fiber. In contrast, foods with a high glycemic value are usually foods that contain large amounts of sugar (regular cola, fruit juices, fat-free yogurt and anything that contains a lot of sugar). There is no proof that sugar makes you fat (the focus is on the amount of carbohydrates required per day and not necessarily on the glycemic index), but if you are trying to lose fat, the spike in insulin levels will prevent weight loss. If you have ever heard someone claim that since they stopped drinking cola and sugary drinks they lost weight without any effort, this is a scenario that may occur among those who do not exercise on a regular basis. During the revolution caused by low-fat diets, which have become the most popular in the US in recent years, obesity rates doubled. This is because, in order to reduce fat consumption, many Americans increased their carbohydrate intake and consequently increased their consumption of processed foods with a high glycemic value (white bread to fat-free products that contain large amounts of sugar).

4. Why should we not give up fat consumption?

Healthy fats reduce inflammation, improve heart health and lower blood cholesterol levels. The fats recommended for consumption are polyunsaturated and monounsaturated fats, which are not solid at room temperature (eg olive oil, compared to butter). An easy way to increase the consumption of fats required for your diet is to buy peanut butter, and add olive oil or vinegar as a seasoning to your chicken or turkey breast sandwich. It is also recommended to consume an omega-3 supplement or to consume fish at least twice a week. Omega-3 fatty acids help maintain normal blood pressure levels (bodybuilders spike their blood pressure levels with every visit to the gym), and reduce triglyceride levels (fats in the blood), which may help reduce atherosclerosis plaque, which causes blood clots, and reduce the risk for heart disease in general. Also, omega-3 fatty acids help reduce inflammation, and because of this, are very beneficial to the immune system and joints. The best example of a moderate fat diet that has been proven to have long-term success is the Mediterranean diet. A study conducted at Harvard University, USA, examined 101 women and men who tried a moderate Mediterranean diet (a diet consisting of 35% calories from fats, most of them monounsaturated from peanut butter, peanuts, mixed nuts, and canola, olive, and nut oils), and its conclusions emerged that the participants of the experiment It was easier to stick to the diet. However, despite the fact that healthy fats are recommended, saturated fats are also important. Therefore, do not be afraid of saturated fats in oil or peanut butter, and consume chicken breast and turkey regularly. Twice a week they turned them into fish, and once or twice a week - into steak, with the aim of diversifying the menu. However, limit your intake of saturated fats from red meat.

In a study conducted in the "Journal of Applied Physiology" it was found that the serum levels of testosterone increased after training, among exercisers who used a diet relatively high in fats. It is also known that moderate levels of fat during a pre-contest diet is all a natural bodybuilder can do to ensure that cortisol (a catabolic stress hormone) does not deplete the testosterone in their body. (This is apart from intensive training, of course). Despite everything, be alert to the fact that high amounts of saturated fat increase the risk of blood and cardiovascular disease.

How much is recommended to eat?

If you are building muscle and have been eating huge amounts of food, but to no avail, you can easily increase your calorie intake by adding fats to your diet. (Remember: fats contain 9 calories per gram, while one gram of protein or carbohydrates contains only 4 calories). If you gain weight easily, and your goal is muscle mass, treat the calories as a source of energy, and consume healthy fats and protein to grow. Below is an example based on the recommendations of the NSCA (National Strength and Conditioning Association):

According to their recommendation, your weight gain goal should be half a kilo a week to two weeks, for an advanced bodybuilder. (The growth period of a natural muscle developer should be about six months). Faster weight gain for a natural muscle developer is usually associated with superior genetics, fat accumulation, or water retention. Consuming 250 extra calories beyond the amount of calories burned each day (as a result of metabolism and physical activity), is recommended for the weight gain process. During an effective bodybuilding routine, 300 calories are usually burned, and these should be taken into account when trying to increase calorie intake. Protein intake should be 1.4-1.8 grams per kilogram of body weight. You can also consume a higher amount of 1.6-2 grams of protein per kilogram of body weight, which is a more recommended level of consumption, although it requires sufficient water intake which becomes essential with increasing protein levels.

Here is a general example:

Let's assume that you are 21 years old, weigh 90 kilos, are 1.80 meters tall, and lift weights 5 times a week. The level of your calorie consumption (including training) will be about 2900 calories, so you will need to consume about 3150 calories a day in order to gain weight. The name of the game is consistency. Unfortunately, many bodybuilders follow the rules of eating and sleeping properly, but on the weekends they forget themselves, and it's a shame. As an advanced weightlifter who wants long-term gains, you have to live your diet day and night for an extended period of time before you can relax a bit. Once you know the amount of calories you need and the nutrient profile that suits you (how many calories in carbohydrates, fats and protein make up your diet), you can proceed to the next step. If you use the moderate diet method suggested above, the ratio for your weight should be 40-25-35 (carbohydrates-protein-fats). It is recommended to calculate the required daily protein intake, and proceed from there. The fats should make up about 30-35% and the carbohydrates about 40-45% of the total calories. So for 3150 calories intended for muscle development of young people weighing 90 kilograms and 1.80 meters tall, the nutrient profile should look like this:

A total of 315 grams of carbohydrates:

80-90 grams of carbohydrates for breakfast

70-80 grams of carbohydrates for lunch

60-70 grams of carbohydrates an hour before weight training

80-90 grams of carbohydrates after training

185-195 grams of carbohydrates

A total of 185-195 grams of protein:

30 grams mainly from meat, chicken, or turkey as well as fish consumption two to three times a week. Try to limit the consumption of red meat to twice a week.

Total 122 grams of fats:

20 grams per meal

Peanut butter with a bagel for breakfast

Almonds as a snack

Oil and vinegar on sandwiches and salads

Omega-3 supplements

conclusion

If you are able to stick to these guidelines for your body weight, make sure you get enough sleep of 7-8 hours a night, and lift weights at a high intensity, while diversifying your training every two to three weeks. In this way, you will be able to gain muscle over time, to your satisfaction.