A weight gain diet becomes absolutely important for all those who
are naturally thin as they should gain healthy, lean muscle mass. It is
first of all important to have a thorough knowledge with respect to a
weight gain diet so as to know what you should be eating in order to
build your body mass.
First and foremost, the way to gain weight is by consuming more and more food than your body can actually utilize for energy. Further those people who have faster metabolism rates than others should think of eating even more calories.
The key imperatives of a good weight gain diet are that it should be extremely nutritious and it should be comprised of high calorie foods. There is a definite formula to find out about how many calories you should consume if the prime objective is weight gain.
Most of the time, this formula should be based on weight and the age of the person. Through this formula, you should be able to calculate that how many calories of food you should be able to consume in a day and ultimately you have a perfect idea with respect to how much should you eat in a particular day.
The next aspect that needs to be determined is how much protein you should consume. The amount of protein that has been recommended by Federal Drug Administration (FDA) is 50 gms per day for an average male adult. However, the amount that has been recommended by WHO is slightly higher and it is equal to 56 grams. But athletes and body builders definitely need more protein than this according to some of the sports scientists and coaches.
The rationale that is presented by them is the weight lifters and athletes are definitely burning more calories than the general population. It is important to realize the role of proteins for building of body mass.
You should remember that it will not be possible to achieve muscle gain without consuming an adequate amount of protein. Thus, some of the good sources of protein should always be kept in mind while designing a weight gain diet for building mass. These sources include whey protein powder, egg whites, low fat milk, chicken, and lean red meat.
Another key element of a weight gain diet is the presence of a lot of unrefined carbohydrates. The carbohydrate intake is equally important even if you are ensuring appropriate amounts of proteins in your diet. This is because carbohydrates are one of the macronutrients that are immediately converted into glucose and glycogen, which are your body's sources of energy.
So while designing your weight gain diet to build body mass you should also include rich sources of carbohydrates such as potatoes, brown rice, pasta, bread, etc.
Fats are also extremely important for gaining weight as well as ensuring overall health. The calories that are contained in fats are almost twice when compared to the proteins and carbohydrates. Thus, consumption of the fats will not only help in providing energy but they also have numerous health benefits.
Fats also play a very important role in adding to your muscle gains. The fat rich sources that can be added to a weight gain diet include the different varieties of fish such as salmon, tuna, and mackerel, as well as nuts, flax seed oil, and avocados.
The frequency of your meals also plays a very important role in building muscle weight. The best way to gain weight is by eating 5-6 small meals during the day. You should also include a lot of fruits and vegetables in your diet. All these fruits and vegetables are rich sources of vitamins and minerals. With all these factors taken into consideration, you'll have a solid weight gain diet to pack on mass and muscle weight fast.
First and foremost, the way to gain weight is by consuming more and more food than your body can actually utilize for energy. Further those people who have faster metabolism rates than others should think of eating even more calories.
The key imperatives of a good weight gain diet are that it should be extremely nutritious and it should be comprised of high calorie foods. There is a definite formula to find out about how many calories you should consume if the prime objective is weight gain.
Most of the time, this formula should be based on weight and the age of the person. Through this formula, you should be able to calculate that how many calories of food you should be able to consume in a day and ultimately you have a perfect idea with respect to how much should you eat in a particular day.
The next aspect that needs to be determined is how much protein you should consume. The amount of protein that has been recommended by Federal Drug Administration (FDA) is 50 gms per day for an average male adult. However, the amount that has been recommended by WHO is slightly higher and it is equal to 56 grams. But athletes and body builders definitely need more protein than this according to some of the sports scientists and coaches.
The rationale that is presented by them is the weight lifters and athletes are definitely burning more calories than the general population. It is important to realize the role of proteins for building of body mass.
You should remember that it will not be possible to achieve muscle gain without consuming an adequate amount of protein. Thus, some of the good sources of protein should always be kept in mind while designing a weight gain diet for building mass. These sources include whey protein powder, egg whites, low fat milk, chicken, and lean red meat.
Another key element of a weight gain diet is the presence of a lot of unrefined carbohydrates. The carbohydrate intake is equally important even if you are ensuring appropriate amounts of proteins in your diet. This is because carbohydrates are one of the macronutrients that are immediately converted into glucose and glycogen, which are your body's sources of energy.
So while designing your weight gain diet to build body mass you should also include rich sources of carbohydrates such as potatoes, brown rice, pasta, bread, etc.
Fats are also extremely important for gaining weight as well as ensuring overall health. The calories that are contained in fats are almost twice when compared to the proteins and carbohydrates. Thus, consumption of the fats will not only help in providing energy but they also have numerous health benefits.
Fats also play a very important role in adding to your muscle gains. The fat rich sources that can be added to a weight gain diet include the different varieties of fish such as salmon, tuna, and mackerel, as well as nuts, flax seed oil, and avocados.
The frequency of your meals also plays a very important role in building muscle weight. The best way to gain weight is by eating 5-6 small meals during the day. You should also include a lot of fruits and vegetables in your diet. All these fruits and vegetables are rich sources of vitamins and minerals. With all these factors taken into consideration, you'll have a solid weight gain diet to pack on mass and muscle weight fast.
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