If you are skinny and you wish to gain muscle, you may have to work extra hard to achieve this. What is it that people do when they want to gain muscle and look as masculine as possible? You may have tried as much as possible to gain weight in vain. However, you do not have to lose hope. In this article, we shall examine a few things you can do gain weight and muscle with ease. You can, for instance, read our KickAssHomeGym’s guide to choose the best mass gainer and learn more about this topic.
Here are 5 nutrition tips that can help you gain muscle:
- The three square meal principle
The food you eat plays a major role in your muscle gain. Your 3 meals should be packed with lots of proteins, healthy carbohydrates, and essential fats. You should take lean protein for that matter. A third of your plate should be filled with this. Another third should contain vegetables and the other third should be made of healthy carbohydrates. In short, you cannot build muscle without the right diet and sufficient diet for that matter.
- Consume adequate calories
Building weight and muscle entail exercising and work out. This will definitely help you burn calories but you do not want to lose calories. You want to gain muscle through more calories. The thing you need to do is take in more calories. This should exceed the calories that you burn. You should gain more muscle mass and avoid gaining body fat. You can also increase your body weight in the process. Foods rich in fiber are to be encouraged as they help in digestion and muscle gain.
- Split the total calories fairly and evenly
As a bodybuilding standard, your calorie intake should be evenly distributed over 5 to 6 meals in a day. The idea here is to increase metabolism as this is good for your muscle building. It also helps you to avoid body fats. If for instance, you are consuming 4,000 calories over six meals, your body will not store fat as with those who consume the same number of calories in 3 meals. You do not want to signal your body to store more fats as is the case when you consume more calories in larger and fewer meals.
- Eat lots of fruits and vegetables
Many people will focus more on proteins and calories and overlook other types of foods such as fruits and vegetables. For your information, fruits and vegetables are dense in nutrients. As a way of building muscle and remaining overly healthy, you should get not less than six servings of vegetables and fruits on a daily basis. It would be a good thing to have a variety of fruits and vegetable items on your plate.
- Workout window nutrition
You should emphasize the workout window nutrition. This is the kind of foods you take around the time you start a workout and after the workout. Your body will require fast digesting proteins and carbohydrates. This helps in the recovery process. About 25 to 40 grams of proteins should be taken before and after the workout.
RD Neha Kava
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