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Comment faire une prise de masse ?

How to do a mass gain?

Building muscle requires a positive energy balance, which means you need to take in more calories than you expend. 

You need about 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be high with training. By following these eight tips, you will be able to build muscle mass more effectively and faster.

Your body can only build about 227g of muscle per week , so if you consume too many extra calories trying to build more muscle, you will also gain excess fat. We suggest consuming an additional 250-500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you have trouble gaining weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of extra calories to build muscle and still stay lean.

Additionally, research suggests that consuming lean protein 15 to 20 minutes before, during, and within an hour of working out may help improve muscle gain . Since you're probably not going to eat steak or chicken breast at the gym, a protein shake or supplement may be beneficial immediately before, during, or after a workout, but isn't necessary.

You can also use a Lunch Box, it will help you spread your consumption over the day , which is much easier for people who have trouble eating than gorging themselves at each meal! If you are interested in acquiring a Lunch Box for mass gain, do not hesitate to take a look at our Ma-Lunch-Box website, you will find a wide range of Lunch Boxes!

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However, it's not just about protein. It's about eating plenty of meals that meet your calorie expenditure and provide you with the nutrients as part of a healthy , balanced diet that will help you build muscle, lose fat, and get stronger. Here are eight simple tips to help get you on the right track.

Have a suitable breakfast

This gives you an immediate energy boost and helps you stay full until your next meal or snack. It also sets the tone: you'll tend to eat healthier if your day starts with a solid, healthy breakfast. If you're trying to build muscle mass, omelets , smoothies , and cottage cheese are your best bets.

Eat every 3 hours

Eating the right thing at the right time is crucial in helping you build muscle mass. The easiest way is to have your breakfast, lunch, and dinner as usual, interspersed with meals after training, before bedtime, and with two snacks in between. By maintaining your food intake, you will feel less hungry because eating small meals more often than a few large meals will decrease the size of your stomach . You'll feel full faster and your waistline will slim down, while you'll have fewer cravings. If you don't eat for long periods of time, you risk overeating at the next meal or gorging yourself on unhealthy snacks from the vending machine. To avoid cravings , eat at fixed times every day and your body will be hungry at those fixed times. To always have food on hand, think about Lunch Boxes such as bento Lunch Boxes or heated Lunch Boxes, which are really very practical and aesthetic.

bento box

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Eat protein with every meal

You need protein to build and maintain muscle . To achieve this, you should try to eat at least 1g For 454g of body weight. This represents 200 g/day if you weigh 91 kg. The easiest way to get this amount is to eat a complete protein source with every meal. These sources include:

  • Red meat. Beef, pork, lamb, etc.

  • Poultry. Chicken, turkey, duck, etc.

  • Fish. Tuna, salmon, sardines, mackerel, etc.

  • Eggs. Don't believe cholesterol myths. Eat the egg yolk.

  • Dairy products. Milk, cheese, cottage cheese, cottage cheese, yogurt, etc.

  • Whey. It is not necessary, but it is ideal for shakes easy to prepare after training.

  • Also try vegan options, such as lentils, tofu, seeds and nuts.

Eat Fruits and Vegetables at Every Meal

Most of them (not all) are low calorie : you can eat your fill without gaining fat or weight. Fruits and vegetables are also full of vitamins , minerals, antioxidants , and fiber that aid digestion, but be careful to check the sugar content of certain fruits.

Only eat carbs after your workout 

Although you need carbs for energy, most people eat more than you need. Limit your carbohydrate intake at the end of your workout.

  • Eat fruits and vegetables at all meals . They are low in carbohydrates compared to whole grains, with the exception of corn, carrots and raisins.

  • Other carbohydrates only after training. These are rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grains.


Eat healthy fats

Healthy fats enhance fat loss and health because they digest slowly . Be sure to balance your fat intake, eat healthy fats at every meal, and avoid artificial trans fats and margarine.

Drink water to help you build muscle mass.

Weight training causes water loss through sweating, which can interfere with muscle recovery and therefore won't help you build muscle. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you are hungry.

Eat whole foods 90% of the time

To really get the results you want and increase your muscle mass significantly, 90% of your diet should consist of whole foods.

These are unprocessed and unrefined (or minimally refined) foods that are as close to their natural state as possible. Examples: fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats, quinoa, etc.
Processed foods typically contain added sugars , trans fats, nitrates, corn syrup, sodium, and other chemicals. Examples: bagels, fruit bars, cereals, pizzas, cookies, sausages, frozen meals, food supplements.

Now you know how to lose weight the healthy way!

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