Proper nutrition for gaining muscle mass.

Mass - a period of time aimed at a rapid increase in muscle volume and strength, due to training, subject to an excess of kcal. Properly selected nutrition will allow girls to gain muscle mass, not fat. What is needed for this? - creating a moderate excess of kcal - up to 500 kcal per day, weight gain of about 300 grams per week, - consumption of 1.5-2 g of protein per kg of 1 weight, - exclusion of empty kcal in the form of fast carbohydrates, - post-workout nutrition: proteins and carbohydrates together for 40 minutes after exercise, - fats - 10-20%, proteins - 20-30%, complex carbohydrates - 50-60%. Do not confuse excess weight with excess muscle mass when a person just needs to lose weight. Dieting and drying are fundamentally different processes, without a sufficient amount of muscle, drying is not suitable for you.