The truth is that the principles to be applied have not changed for decades, and that if you want to gain weight by increasing your muscle mass, you only have to apply them. No miracle, just will and work!
To gain weight, you have to split your meals and eat every 3 hours at least. 3 meals a day is not enough even if you eat the equivalent of 5 or 6 meals. Indeed imagine the dose of calories that should be consumed with each meal. Belly stomach and nausea assured. In addition, your body will assimilate the nutrients more by eating every 3 hours.
You must eat before you are hungry. Think that at each meal you will significantly increase the dose of protein and carbohydrates that you are going to bring to your body for muscle rebuilding and glycogen stores.
Imagine that at each meal missed you will lose some muscle muscle. If the 6 meals make you afraid. Start the first week with 4 meals then 5 the second week to finally swallow your 6 meals after 3 weeks.
Eating rich and varied foods
It’s easy to eat every day the same and get into some kind of food routine by taking the same breakfast, lunch etc every day.
This is the best way to fall into boredom and eventually get tired and then give up. Just as it is important to change bodybuilding exercises to avoid boredom and to continue to work effectively, you must vary your diet by always controlling the nutritional quality of each meal to consume the nutrients in good proportions.
Eat enough calories
After training your muscles need protein to rebuild. It is easy to understand that if you do not eat enough, your muscles will not be able to rebuild enough and you will not be able to take mass.
Meals around training are the most important. They must be high in protein and carbohydrates. During this window the body is particularly demanding of nutrients and vitamins. It is therefore essential to feed properly to develop its mass.
It is very hard to hope to gain weight by not consuming enough calories and by relying only on workouts to develop your muscles. It is as if you wanted to build a house and you did not have enough bricks or you wanted to drive a certain distance but you did not have enough gas.
Keep track of what you eat
This is an advice that is not applied and that does not take much time. By noting what you swallow, you can get an accurate idea of the meals that do you the most good and it is a great way to actually realize what you consume. In addition, this will force you to read the labels and double-check what you are taking. You should note everything, even what you drink with all the quantities as minimal is it.
Eat 30 to 50 grams of protein at each meal
Proteins should account for about 35% of the total caloric intake. By eating this amount of protein make sure you bring your body enough nutrients to rebuild muscle tissue after a workout and increase your muscle mass while speeding up recovery and maintaining low body fat levels. If you do not consume enough, muscle recovery will be compromised.
List of foods high in protein to consume to take mass
Eat 50 to 70 grams of carbohydrates at each meal
Carbohydrates are the fuel of the body. They are the ones who will give you the energy to make your session run smoothly. Without them you will turn in slow motion. In addition, a lack of carbohydrates will slow down the muscle building process because in this case your muscle tissue will be used as a source of energy if you can not use sugars.
At the level of the type of carbohydrates to consume, it is better to choose complex carbohydrates with a low glycemic index as opposed to the simple carbohydrates found in all sweets. Complex carbohydrates release a slower, more durable energy that is essential during training.
Complex carbohydrates turn into fat only if you eat large quantities of fat. If you feel that you are beginning to accumulate fat, decrease your rations.
Eat 10 to 20 grams of fat per meal
About 20% of your diet should consist of fat. Sometimes it is meant to consume as little lipids as possible during meals because they constitute as much fat that will accumulate and that will have to lose thereafter. This is a very bad idea because fat-free fat intake is virtually impossible and lipids are good for the body. They help to support testosterone levels.
Preferably, saturated, mono-unsaturated and polyunsaturated lipids are preferably used in a balanced quantity. With 20% lipids consumed daily you will optimize your muscular gains and your health.
Eat vegetables at every meal
At first sight one does not necessarily think of vegetables to take the mass because they are not rich in proteins nevertheless they represent a not insignificant source of vitamins and minerals essential for the optimal functioning of the organism especially when subjected to Intense physical activity.
The most neglected advantage is their role in recovery. After mass-training, the body secretes free radicals and the antioxidant virtues of vegetables will help reduce the amount of the latter and as a consequence accelerate the recovery of damaged muscle cells.
Moreover, the vegetables, because of their richness in fiber, facilitates the assimilation of the proteins during the recovery after the training by slowing down the digestion.
Protein raises the level of acidic charges in the blood and as a consequence a possible decrease in muscle mass. Vegetables and fruits help to stabilize this level thanks to their “alkaline” richness.
List of vegetables rich in fiber
Eat more at breakfast and around training
Now that we have seen what to eat, let’s see what are the best to swallow and maximize the intake of mass while avoiding the intake of fat.
The principle is to consume the right nutrients when it takes to bring energy to your body or what to rebuild by supporting muscle growth when it is needed.
The organization does not have the same needs depending on the time of day. So breakfast should be the most important meal because after a night of sleep your body needs nutrients to nourish the muscles and have enough energy to prepare for its workout. Meals just before and after training are very important because the body is particularly in demand, especially carbohydrates used as fuel before the session, and to rebuild glycogen stores afterwards. Protein will be used to strengthen the muscles after the sessions as we saw above.
Eat Solid AND Liquid
The benefits of liquid snacks with dietary supplements is not negligible. Rather than preparing tons of food and getting up 1 hour earlier to cook, or skipping meals for lack of time, choose to consume a shaker 2 to 3 times a day. The proteins, minerals, and vitamins found there will be easily assimilated by the body and will be a good alternative to solid meals.
The solid meal mix and liquid meal-based dietary supplement helps bring the body a variety of nutrients, vitamins, minerals, antioxidants and fiber that traditional meals could not bring.