Weight gain and muscle building: Include these essential foods in your diet plan
Weight gain and muscle bulking is not just about straining yourself in the gym. Your proper diet is the best sidekick for your training. If you had been trying for weight gain for a very long period of time now and you also wish for gaining muscle power, then you should introduce some special food items in your diet.
These days, as per my information and research, I am supplying you some food which are really efficient in building muscles as well as gaining weight.
1. Protein-rich foods
Protein is an essential nutrient in building muscles. You won’t make your muscles strong if you don’t take in protein.
- Eggs : There is a lot of quality protein in eggs. There is a great amount of protein in egg whites specifically. I consume one or two hard-boiled eggs in my daily breakfast.
- Milk and milk products : Milk, cheese, yogurt have protein as well as calcium in them. A cup of milk and some cheese give nutrients for muscles in your body.
- Meat and fish : Chicken, eggs, and fish are rich in protein. These are best if you are a non-veg eater for developing muscles.
Tip: Consuming protein at different times of the day ensures it is absorbed in the body better.
2. Foods rich in carbohydrates
Carbohydrates are the main source of muscle energy. Proper intake of carbs is very essential for weight gain.
- Oats and brown rice: These provide a slow release of energy such that your body stays active for a longer period of time.
- Potatoes and sweet potatoes : These contain high calorie levels and carbohydrate content. When consumed after a gym workout, there is immediate muscle recovery.
- Fruits and pulses : Fruits like apples and bananas are also high in fibre and carbohydrate content.
Personal experience: I noticed for myself that eating a banana and protein shake meal after visiting the gym leads to rapid restoration of muscles as well as increased hunger.
3. Healthy Fats are Necessary
Healthy fats are essential for putting on weight and developing muscles.
- Walnuts and almonds : These are rich in omega-3 fats which are beneficial for muscles.
- Avocado : Eating a small avocado a day provides an individual with required calories and good fat.
- Olive oil and coconut oil : A little amount of oil in food contributes calories in a diet and adds energy in muscles.
4. Protein supplements and protein shakes
As you prepare for a workout with an intention to gain muscle mass, protein supplements prove handy.
- Whey Protein : It is a top seller in protein supplements. It helps in muscle recovery when taken after exercise.
- Multivitamins and minerals : Muscle mass is not caused by protein only. Muscle mass needs vitamin D, calcium and magnesium.
Tip: Do not ever substitute supplements for your real food. Utilize supplements as a supplement only.
5. Water and hydration
At times we consider food is what it takes for our muscles to grow, but water is also needed.
- Water helps in hydrating the muscles and in protein absorption.
- Consuming water before and after a workout is an imperative for muscle recovery.
Personal Experience: I personally found that hydration results in reduced muscle soreness as well as energy preservation after a workout.
6. Consume at the right time
To gain weight and build muscles, it is not only what you are eating but when you are eating it.
- Pre-workout : Have a light snack like banana, oats or nuts.
- After exercise : Recover with a protein shake or chicken or brown rice.
- 5-6 meals a day : Eating 5-6 meals a day is effective for muscle building.
7. Tips I Followed in Addition
- Track in a book : I track my training in a book as it allows me to note where I can improve.
- Reduce stress : Too much stress can inhibit muscle growth. Learn relaxation.
- Sleeping sufficiently : At least 7-8 hours at nighttime is critically needed for muscle restoration.
conclusion: Weight gain or muscle building is not a very difficult thing if you are on a proper diet schedule and lifestyle. Success or failure solely depends upon proteins, carbohydrates, good fat and appropriate drinking of water. Moreover, eating at appropriate times, sleeping sufficiently and reducing stress are equally responsible.
By regularly following all these, you would experience an easy gain in weight and gain muscles. Disclaimer: The information is for general purposes only. Please consult your doctor or nutritionist before any change in diet or supplement regimen.
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