Dieta per aumentare la massa muscolare, menù esempio

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Aumentare la massa muscolare è un obiettivo fondamentale per tutti gli sportivi che vogliono sviluppare dei grandi muscoli. Per ottenere i risultati migliori infatti l’allenamento non basta ma anche l’alimentazione ha un fondamentale ruolo nel bodybuilding, soprattutto per quanto riguarda gli equilibri tra proteine e carboidrati. Con regolarità e costanza, si deve quindi dare spazio sia all’allenamento in palestra che al giusto regime alimentare, privilegiando cibi che aiutano ad aumentare la massa muscolare.

> DIETA PER BODY BUILDING DI DEFINIZIONE MUSCOLARE

Le regole della dieta per aumentare la massa muscolare sono poche e semplici: bere almeno 2 litri di acqua al giorno mangiare più frutta sexxa, dopo l’allenamento fare uno spuntino per dare “cibo” ai muscoli (bastano due cucchiaini di miele), dopo l’allenamento cenare con piatti a base di proteine e nei giorni senza esercizio una cena light, fare almeno 6 pasti al giorno, assumere 2 grammi di proteine per chilo corporeo. E poi ovviamente bisogna evitare zuccheri e carboidrati complessi bevande dietetiche o gassate, prodotti da forno e alcolici.

> COME RIDURRE LA MASSA GRASSA

Ecco un menu tipo da esempio di dieta per aumentare la massa muscolare:

COLAZIONE
350 ml di latte parzialmente scremato, con due fette di pane, sulle quali spalmare 50 grammi di marmellata. Si può mangiare anche la frutta secca, come 30 grammi di mandorle o di noci al giorno.

PRANZO
100 grammi di pasta e 200 grammi di carne ( o altre proteine), accompagnata da 50 grammi di verdura condita con un cucchiaio di olio d’oliva.

SPUNTINO
Per lo spuntino della mattina e del pomeriggio si potrebbero mangiare due fette di pane con 50 grammi di bresaola o di tacchino o di prosciutto crudo.

CENA
A cena normalmente va bene un minestrone di verdure con circa 50 grammi di pasta, oppure una minestrina con pasta e formaggio fuso. Dopo l’allenamento invece la cena deve essere a base di proteine.

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