Bodybuilder diet to increase muscle mass

Food to gain weight, increase volume or diet to increase muscle mass, consisting of:

Diet to increase muscle mass:

1st meal: 8 egg whites and 4 slices of bread with tomato 1 piece of fruit
2nd meal: 300 g of boiled pasta and 300g chicken breast.
3rd meal: 300 gr rice 1 full salad 300 gr blue fish 'Tuna' 1 piece of fruit 1 skimmed yogurt.
4th meal: 30 grams of whey protein (in the form of milkshake powder) 1 piece of fruit.
5th meal: rice 3 treats 300 gr, 300 gr chicken breast 1 skimmed yogurt 1 banana.
Weight training session: 45 minutes maximum.
6th meal: 1 banana, 5 g. creatine and 20 gr. nuts, cocoa, nuts ...

Tips Diet to increase muscle mass :

It is important that you make 5 meals and a sixth after training.
Before and / or after training is important to take a banana (for lost potassium by physical effort) and creatine.

The Creatine is an organic element derived from amino acids and very similar to them in terms of molecular structure, which increases performance in the train. Both creatine, protein shakes like whey are important in the diet helps to increase muscle mass or volume, helping to repair damaged muscle fibers during training. You can find these diet supplements bodybuilding supplements in sports stores or gyms.

Creatine supplementation

It is also important to take a daily vitamin and mineral complex. You can read more about this in: Vitamin supplements.
You can see an example of diets for athletes and bodybuilders: Diet for bodybuilders.

Training for diet to increase muscle mass :

The best thing is that every day you train a muscle group (leg, arm and chest, back ...), for about 45 minutes to rest one day a week. In this way you allow the weaker muscle fibers break by muscle, regenerate becoming stronger and you gain muscle.

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