LEG DAY NUTRITION

Several times I came across ridiculous articles that said that there is special leg day nutrition. My opinion on this topic is quite categorical – it's a complete delusion. There are no super-secret and mega-effective diets or eating plans that can specifically stimulate muscle growth of your arms, legs, or back.

The fact is that our body is built in such a way that none of us can in any way affect the rate of growth of leg muscles with a certain diet. Instead, we have other more effective ways to stimulate the growth of muscle fibers. And not just on our legs.

Tip 1 – strength training for each of the muscle groups

With strength training, you will give a significant boost to the growth of not only the legs but also other muscle groups. If you want strong muscular legs, you need to focus on heavy squats. If your goal is a showy wide back, persistent pull-ups and systematic pull exercises will help you achieve it. Only what you purposefully train will grow. Strength stimulus is a key and mandatory element of the impact on certain muscles.

Gradually increase the load and do not dwell on what has been achieved. Remember that the load during training should increase evenly and consistently. If strength grows, muscle tissues will grow as well. This is the only way it works.

Tip 2 – partial excess calories

The athlete's body needs a partial excess of calories to build muscle fiber throughout the body. We will not now consider beginners in weightlifting, obese people and those Olympians who have paused in strength training. After all, in such cases, their strength over time may increase even without a high-calorie diet.

If we need to accelerate the growth of muscles and, consequently, strength, regardless of other factors, we need to provide our body with excess calories. The less training an athlete has, the more calories he can use, approximately + 15-20% of calories, which will maintain the required weight. However, if the athlete's maintenance calories intake is 2700 kcal per day, then the desired excess should be at the level of 400-540 kcal.

If you have been training for several years and during this time you have been able to build a lot of muscle mass, you will need a small excess - 5-10% of maintenance calories. With 2700 maintenance calories, the required excess will be approximately 130-270 kcal. If you want to cross this limit, there will be a significant increase in adipose tissue, which is not desirable for an athlete.

Plan your menu so that there is a partial excess of calories on the days when you train. And on days when you take a break from strength work, try not to go beyond maintenance calories. Then the growth of fat will be minimal. However, this paragraph should be taken solely as advice and not as a guide. The main point is the simplicity of your diet and personal preferences.

Tip 3 – a sufficient amount of carbohydrates and proteins

If there are less than 1.6 grams of protein per kilogram of your body weight, you should increase the amount of protein in your diet to this level. I recommend men to consume even more of this level. Heavy strength training will be a powerful stimulus for muscle growth, so you will need enough protein to optimize these processes, provided there is a clear excess of calories in your diet.

No less important are carbohydrates, because they contribute to the formation of the above excess and help maintain the effectiveness of training. You should focus on three to five grams of carbohydrates per kilogram of body weight. If you eat enough protein but do not increase strength and muscle mass, I advise you to increase calorie intake due to carbohydrates.

Tip 4 – meal planning

Another important point is when you eat. It is worth eating at least half the number of carbohydrates an hour before training and immediately after training. This will replenish glycogen stores, increase your efficiency during training and stimulate growth.

Here are some tips on how to distribute the basic four hundred grams of carbohydrates a day of training. Ninety grams of carbohydrates for breakfast, one hundred and ten grams of carbohydrates an hour before training, one hundred and twenty grams of carbohydrates after training. The athlete should consume the remaining eighty grams of carbohydrates in two snacks in the afternoon.

Tip 5 – drinking water before training

On the day when the weightlifter plans to do strength training, the color of his urine should be clear or bright yellow. This will mean that the body will not be threatened by dehydration during training, and you will feel great during training with the barbell.

Every athlete should have a habit of drinking about 3 servings of 300-400 ml of water before training. Especially if he conducts it in the morning. It is better to drink enough water, and even a little more than to feel the effects of hydration after sleep during weight training.

So, again, there is no special diet for building leg muscles. No matter which muscle group you choose to train today, your diet should not change because of it. Be consistent and use our training programs so as not to bother with scheduling strength training and achieve results quickly.

The most comfortable shorts for heavy squats - Men's compression SHORTS L7.