Tips To Gain Weight
There are a lot of people these days who want to lose weight, however there is a growing number of people trying to gain weight. Whether it is someone who is skin and bones that needs to gain weight for their health, or someone who wants more muscle mass. For most people, if they want to gain weight it is in the form of lean muscle, not fat.
If you want to gain weight, you have to eat more calories than you burn and create a positive calorie balance. Some people think they can eat whatever they want and as much as they want, but what you eat is just as important as how much you eat. You want to eat food with a high nutritional value to make sure you’re getting a wide range of vitamins and minerals.
Most people think they just need to eat more protein or take supplements to build muscle. However, in order to build new muscle you have to apply weight or resistance to the muscle. When recovering from a workout, you have to have good nutrient intake and an overall higher calorie diet to achieve new muscle growth. This can take weeks to months, so do not expect it to happen right away.
In order to gain muscle mass follow these nutrition tips:
Eat More Calories
The easiest way to increase your caloric intake is to switch to higher-calorie versions of food you already eat, such as choosing whole milk yogurt instead of fat-free yogurt. Try to get an extra 300 – 500 calories per day. If you need 1500 calories per day, then try to eat 1800 – 2000 calories per day. You also need to maintain a balance of all three macronutrients (carbohydrates, proteins, and fats). Such as 40% carbs, 30% protein, and 30% fat.
Choose Low-Volume, Calorie-Dense Foods
Nuts, seeds, and dried fruit have a lot of calories and nutrition for their small size. When you increase your caloric intake, it’s usually very hard to eat significantly more food than you’re used to. So snacking on mixed nuts is a great way to get in some additional calories.
Here’s a list of high-calorie, nutrient-dense snacks:
- Nut butter (almond, peanut or cashew) and whole grain bread or crackers
- Granola or muesli with 2 percent or whole milk plus chopped nuts and dried fruit
- Fresh or dried fruit paired with nuts, seeds and a protein source (turkey, chicken, etc.)
- Trail mix with dried fruit and nuts
- Meal replacement shakes (whey, plant protein powder) with the addition of ground flax or chia seeds
- Whole milk Greek-style yogurt, kefir or cottage cheese
- Cheese and whole grain crackers
- Hummus and whole grain pita bread
- Fruit and nut-based energy bars
Eat Smaller Meals More Frequently
When you consume smaller meals every two to four hours, it ensures optimal nutrient intake. Be consistent, both in weight training and in fueling. Regularly scheduled meals and snacks that have an even distribution of your macros throughout the day is extremely important.
Pre-Workout and Post-Workout Meals
Consume protein, essential amino acids (EAAs), and carbohydrates immediately before, during, and after working out. A post-workout recovery meal should contain carbohydrates and protein in a 3-4:1 ratio.
The best protein supplement I have found is EAS Whey Protein, and the best amino acid supplement I have found is Optimum Nutrition Amino Energy! Try these before, during, and after your workout. You can mix them together if you want.
Live Well and Live On,