To gain weight and muscle, some changes in eating habits as well as physical exertion are required.
Increasing muscle mass is not always easy, however, good results can be obtained if certain guidelines are followed. Read this article to learn more about becoming bigger and stronger.
What should you do when you want to gain weight and muscle?
To gain weight and muscle mass, it is essential to adopt a high-calorie diet and practice intense sports activity.
Unfortunately, most athletes are not really aware of what they need to consume to gain muscle mass in proportion to their weight.
Each individual is unique and must be able to adapt their diet and training frequency to their body. To do this, they must choose their meals carefully and be truly motivated in their approach.
To optimize the development of the muscles, they must be maintained and practiced intensively.
Regular practice of a weight-lifting sport leads immediately to an increase in muscle volume.
Intensive weight training, combined with a balanced diet, will inevitably lead to slight weight gain.
This treatment combines dry weight gain with fat gain. Hence the importance of always combining sports activity with good nutrition.
Eating high-calorie foods
To gain weight and muscle, a high intake of high-calorie products is essential.
It is important to know that the muscles are constantly renewed and that they must be provided with foods rich in protein and carbohydrates.
These foods are able to provide athletes with the energy they need to function on a daily basis.
Muscle cells get their strength from vitamins, minerals and trace elements. To make the most of the nutrients from proteins and carbohydrates, everyone who wants to gain weight and muscle should follow a varied and balanced diet.
What foods should I eat to gain weight?
Protein-rich foods can be of animal or vegetable origin. However, preference should be given to those of animal origin for weight gain. Complete animal proteins can be found in :
- the eggs
- red meat
- the chicken breast
- the fish
- Dairy products
They are also found in some vegetables and cereals. As for legumes rich in vegetable protein, we can cite..:
- chia seeds
- the beans
These products are known to contain vitamin-rich nutrients. The latter are likely to provide those who wish to be overweight with the strength needed to maintain their body.
A person weighing 75 kg should, in principle, consume between 150 g and 2225 g of protein per day. A bodybuilder will have to eat more, i.e. 4 to 6 times his weight in grams of protein per day.
It is also important to eat carbohydrates to allow the body to draw on your body’s energy reserves when you are active.
Experts recommend carbohydrates with a low glycemic index such as :
- basmati rice
- whole wheat pasta
- the sweet potato
- Wholemeal bread
You can also get more information in some health books in the online stores of amazon, ebay, alibaba or mercadolibre. You can also download some apps of the health topics in Google Play or in App Store, these can help you to have a more balanced diet in your health.