How to eat to gain weight

How to eat to gain weight

The presence of muscle mass is an essential component for building the body. It is impossible to get rounded biceps, strong legs, if there is no material in the body to create muscles. Therefore, pay attention to the diet: what it should be in order to meet the needs of the body and achieve a pleasant result in the gym. 

Features of male nutrition for weight gain

The diet for the stronger sex is different from that of women. It contains a lot of calories (because men use more energy), proteins and carbohydrates. Usually men work with significant weight and loads, they also need uniform training for the whole body.

Therefore, they do exercises for all muscle groups: back, chest, legs, arms, abs. Women usually do not pump up their arms, back, so their workouts are more gentle. All calculations are individual, based on the ratio of age, weight, height. In addition to proper nutrition, do not forget:

• drink at least 1.5 liters of water per day;
• engage in the gym regularly - from 3 times a week;
• follow the advice of the trainer if he has made an exercise program;
• do stretching and alternate exercises for different muscle groups. Otherwise, you will end up with pumped arms and weak legs.
• develop not only strength, but also endurance.

It makes no sense to artificially "bloat" without actual indicators. Such a mass goes away quickly. Useful for weight gain and sports nutrition.

Balance KBZHU

This is the ratio of kcal, protein, fat, carbohydrates in the diet. It is counted by the formulas:

• 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
• [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5

On average, a man needs to consume 2800-3600 kcal per day. You can also add another 300-500 units of protein. The ratio of BZHU by grams: 29/16/55%. It can be seen that the emphasis is on carbohydrates and proteins: the former provide energy, the latter contribute to gaining muscle mass.

At the same time, trainers recommend refraining from hard-to-digest carbohydrates - sweets. They are high in fat, which negatively affects the figure. But there is good news for cake lovers: in the first hour after a workout, a "carbohydrate window" begins. You can eat a little sweet without fear of fat and complex carbohydrate breakdown.

High protein foods

These include pasta, milk porridge, flour products. You should not limit yourself only to dairy products, you can drink compote, juice, be sure to water. Protein is important when gaining mass. He is in:

• vegetable products: peas, soybeans, lentils, beans.
• animals: meat (beef, chicken, fish), milk, eggs, cottage cheese (with a low percentage of fat).

The diet includes fresh fruits and vegetables. Their part is at least 500 g of the daily requirement. Carrots, apples, citrus fruits, various berries are rich in vitamins and microelements. You can cook dried fruits, eat pastilles from natural ingredients, or cook compote. A small part of the daily diet is given to nuts.

Approximate diet for the day

KBZhU regulate for themselves, taking into account the level of physical activity outside the gym and in it. How to properly compose a diet in order to gain not excess fat, but muscle mass:

1. Breakfast for Champions. Drink juice, water or milk 30-60 minutes before meals. Then be sure to eat tightly. Approximate alignment: porridge with milk (oatmeal, cereals), but without sugar; a sandwich or sandwich with meat and vegetables; drink. Do not skip breakfast, otherwise you will lose most of your calories.
2. Snacks. Minimum 2 per day. The first one before lunch, for example, cottage cheese, bread, nuts, boiled meat, vegetables, fruits. The formula for each meal is: protein + flour + vegetable, fruit component. Second snack before dinner: drink milk 2.5%, eat something flour. 
3. Lunch can consist of 3-4 items. First: soup in broth, kharcho, borsch; second dumplings, chicken or boiled meat with a garnish of vegetables and bread; for dessert tea with sugar or a sweet drink. 
4. For dinner, try boiled potatoes, pasta or cereal porridge. Replace the meat with fish with a little sauce and broccoli puree; from vegetables, cabbage-carrot salad, cucumber + tomato or just fresh vegetables are suitable. In season, fruits or berries are eaten for dessert.

Reduce your sugar intake by replacing it with the sweetness of fruit. Also, nutritionists do not recommend drinking your meal right away: keep a pause of 15-20 minutes. There should be at least 5 meals a day, more is possible, but then it is better to divide the portions into small ones. It is advisable to make a daily regimen, eat at the same time. You can't eat for 1-2 hours before training. 

Sports nutrition is high in protein, but not cheap. It helps to get extra protein without consuming a lot of food, but it never replaces regular meals. Work with your trainer to select supplements based on your individual needs.