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Dieta na masę, która nie zrujnuje portfela

Bez właściwej diety niemożliwe jest osiągnięcie zamierzonego efektu treningowe. Dzięki niej jesteśmy w stanie odżywić organizm i zmusić go do przyrostu tkanki mięśniowej. W czasie cyklu treningowego można wyróżnić dla zasadniczego okresu: masy i redukcji.

Ten pierwszy polega na przyjmowaniu dużej ilości kalorii oraz intensywny trening. W ten sposób dostarczamy przy okazji duże ilości składników odżywczych, co przekłada się na szybszy wzrost mięśni. Niestety przy takim trybie odżywiania się dochodzi do pojawienia się tkanki tłuszczowej, którą w czasie redukcji będzie należało wyciąć innym rodzajem diety. Nie trzeba wielkich zdolności dedukcyjnych, aby domyślić się, że dieta na masę jest zwykle kosztowna. Musimy jeść więcej, ale jednocześnie dbać też o jakość posiłków. Nie możemy jeść przypadkowych rzeczy, ale te, które będą w stanie pomóc w osiągnięciu zakładanego przez nas celu. W tym artykule skupimy się na diecie, która spełni powyższe założenia i przy okazji nie zrujnuje naszego portfela.

Dieta na masę mięśniową

Głównym założeniem tej diety jest dostarczanie takich składników odżywczych, które są ukierunkowane na zwiększanie masy mięśniowej. Jak już zostało wspomniane – z wysokojakościowych źródeł. Bardzo często taka dietę wspomaga się za pomocą suplementów diety z rodziny gainerów. Dostarczają one dodatkowych substancji odżywczych, które przyśpieszą rozwój mięśni, ale bez przesadnego wzrostu tkanki tłuszczowej. Większość osób uważa, że trzeba stosować konkretną dietę i wręcz faszerować się odżywkami, aby zauważyć różnicę. Prawda jest inna – wystarczy, że zwiększymy kaloryczność swojej diety. Musimy dostarczać organizmowi więcej niż będzie on potrzebował. Ważna jest też kompozycja makroskładników. Zaleca się, aby na każdy kilogram masy ciała przypadało od 1,4 do 2 g białka. Jest to najważniejszy składnik odżywczy, który bierze udział w budowaniu ciała i to na nim warto skupić się w pierwszej kolejności. Nie da się jednak zbudować masy na czystym białku. Z pomocą przychodzi matematyka, która wykaże, że w ciągu dnia jesteśmy w stanie zapewnić sobie do 600 kcal pochodzących od białka. Reszta musi zostać uzupełniona węglowodanami (nie wyłączając z tego równania również tłuszczy).

Węglowodany i odżywki w diecie

Jeżeli chcemy, aby nasza dieta była tania to musimy postawić na tańsze węglowodany. Bardzo często można spotkać się z dodatkami w postaci piersi z kurczaka czy też ryżu. Są to produkty łatwo dostępne, które nie powinny nadszarpnąć naszego portfela. Przy okazji jest to na tyle wdzięczny produkt, że można poddać go wielu obróbkom – w ten sposób możemy urozmaicić swoją dietę i sprawić nie nie będzie ona nudna. Ważnym elementem diety na masę są suplementy. Kojarzą się one raczej z drożyzną, ale wcale tak być nie musi. Na rynku jest wielu mniej znanych producentów, którzy oferują swoje odżywki po niskiej cenie a nie ustępują one na krok czołowym producentom. Możemy śmiało korzystać z takiego rozwiązania, zwłaszcza jeżeli kupujemy w zaufanym sklepie.

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