How to eat to gain weight
The presence of muscle mass is an essential component for the buildup of the body. It is impossible to get round biceps, strong legs, if the body does not have material to build muscle. Therefore, pay attention to the diet: what should it be in order to satisfy 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 the female. It has a lot of calories (because men spend more energy), proteins and carbohydrates. Usually men work witht significant weigh and loads, and 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 and 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 coach if he has drawn up an exercise program;
do stretching and alternate exercises for different muscle groups. Otherwise, you will get pumped hands and weak legs.
develop not only strength but also endurance.
There is no point in artificially “bloating” without actual indicators. Such a mass quickly leaves. Useful for weight gain and sports nutrition.
How to eat to gain weight
KBZhU balance
This is the ratio of kcal, protein, fat, carbohydrates in the diet. It is considered by the formulas:
66 + [13.7 x weight (kg)] + [5 x height (cm)] – [6.76 x age (in years)]
[9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (in 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 in grams: 29/16/55%. It can be seen that the emphasis is on carbohydrates and proteins: the former provide energy, the latter contribute to the collection of muscle mass.
At the same time, trainers recommend refraining from hard-to-digest carbohydrates – sweets. They have a lot of fat, which negatively affects the figure. But for lovers of cakes there is good news: in the first hour after training, a “carbohydrate window” sets in. You can eat a little sweet without fear for fats and complex breakdown of carbohydrates.
How to eat to gain weight
High Protein Products
These include pasta, cereals in milk, flour products. You should not limit yourself only to dairy products, you can drink compote, juice, and definitely water. Protein is important for weight gain. He is in:
plant products: peas, soy, lentils, beans.
animals: meat (beef, chicken, fish), milk, eggs, cottage cheese (with a low percentage of fat content).
The diet includes fresh fruits and vegetables. Their part is at least 500 g of the daily norm. Carrots, apples, citrus fruits and various berries are rich in vitamins and microelements. You can cook dried fruits, eat pastille from natural ingredients or cook compote. A small portion in the daily diet is given to nuts.
Approximate daily diet
KBZhU regulate for themselves, given the level of physical activity outside the hall and in it. How to make a diet in order to gain not excess fat, but muscle mass:
Breakfast for the champions. Drink juice, water or milk 30-60 minutes before a meal. Then be sure to eat tightly. Approximate alignment: porridge in milk (oatmeal, cereals), but without sugar; a sandwich or a sandwich with meat and a vegetable component; drink. Do not neglect breakfast, otherwise you will lose most of the calories.
Snacks. Minimum 2 per day. The first before lunch, for example, cottage cheese, bread, nuts, boiled meat, vegetables, fruits. The formula of each meal: protein + flour + vegetable, fruit component. The second snack before dinner: drink 2.5% milk, eat something flour.
Lunch may consist of 3-4 items. First: broth soup, kharcho, borsch; second dumplings, chicken or boiled meat with a side dish of vegetables and bread; For dessert, tea with sugar or a sweet drink.
For dinner, try boiled potatoes, pasta or cereal porridge. Replace meat with fish with a small amount of sauce and broccoli puree, cabbage-carrot salad, cucumber + tomato or just fresh vegetables are suitable for vegetables. In season, fruit or berries are eaten for dessert.
How to eat to gain weight
Reduce your sugar intake by replacing it with sweet fruit. Also, nutritionists do not recommend immediately drinking a meal: hold a pause of 15-20 minutes. Meals per day should be at least 5, you can have more, but then it is better to divide portions into small ones. It is advisable to make the regime of the day, eat at the same time. You can’t eat 1-2 hours before training.
High protein in sports nutrition, but this is not an expensive pleasure. It helps to get extra-protein without consuming a lot of food, but never replaces ordinary food. Choose a supplement with a trainer, taking into account your individual needs.
