At a time when the majority of the world's population is looking for effective ways to combat excess weight, there are still people who dream of gaining it. And there may be several reasons for this. For example, excessive thinness of women, which prevents them from getting pregnant, or too little weight of men, which they want to increase in order to become more stately and beautiful. And sometimes banal diseases, which are frequent companions of an exhausted and weakened body.

Nutrition and low weight

Suffering from thinness, people often begin to zealously search for special diets, recipes and even medications that would help them solve their existing problems. And in this endless bustle, they forget about the most important thing - visiting a doctor. After all, weight loss can be a sign of a serious metabolic disease, poor digestibility individual products or high level cholesterol, which can only be diagnosed by an experienced specialist.

However, if there are no health problems, you can start creating your new diet. If possible, it should include a maximum of healthy high-calorie foods and a minimum of processed foods, chips and candies, or anything that leads to obesity, but has nothing to do with health. After all, your goal is probably to gain weight and remain physically strong and active, thereby improving the quality of your life, and not hopelessly ruining it.

Jason Ferrugia, a strength training expert from the United States, states that “in order to gain the desired kilograms, you need to eat every 2-3 hours. Moreover, portions should depend on the actual weight of a person - for every pound (0.45 kg) there should be 1 gram. protein per day. In addition, you need to take care of a sufficient amount of carbohydrates and fats. Moreover, for people with a fast metabolism, it is better to get a third of their daily calorie intake from avocados, nuts, cold-pressed oil, potatoes, rice and pasta.” You should also drink plenty of fluids to avoid dehydration.

What should the menu be made of?

Perhaps the basics healthy eating We all know it from school. The daily calorie intake for people aged 19 to 30 years is 2400 kcal. If they play sports, it increases to 3000 kcal, depending on its type.

Men and women aged 31 to 50 years should consume 2200 kcal respectively, increasing to 3000 kcal if they enjoy sports. After 50 years, people need 2000 kcal per day in the absence of physical activity and up to 2800 kcal in the presence of such. Moreover, if a person wants to increase weight, his norm must be increased by another 200-300 kcal.

In order to ensure their entry into the body, as well as to guarantee yourself excellent health throughout the day, it is very important to introduce three food groups into your diet, namely:

• Squirrels. They will allow the body to gain muscle mass. Great protein source- milk. Nutritionists advise adding it to sauces, making milk soups from it, or simply drinking it to quench your thirst. In addition, protein is found in fish (salmon, tuna), lean meats, eggs, nuts and seeds.
• Carbohydrates . This is not only the basis of the menu for weight gain, but also an excellent source of energy necessary to ensure a full, active life. You can find them in vegetables and fruits - broccoli, spinach, carrots, tomatoes, apples, avocados, mangoes, oranges or pineapples. In addition, carbohydrates are found in brown rice, grains and pasta, dried fruits and raisins.
• Fats. In order to saturate the body with fats without increasing cholesterol levels in the blood, you need to eat fatty fish. Also suitable are nuts (almonds, cashews, hazelnuts, walnuts), seeds, butter or vegetable oil cold pressed. The latter is best added to vegetable salads, thus improving the digestibility of products.

Top 13 foods that help you gain weight

. This is an ideal high-calorie fatty product, the consumption of which does not harm the cardiovascular system at all. To gain 2.7 kg per week, it is enough to eat only 1 piece of fruit per day.

. An excellent source of carbohydrates. It can be baked or grilled, added to sandwiches or eaten as a snack.

Pasta of all kinds. These are the same carbohydrates. It is better to cook them with vegetables in order to saturate your body not only with high-calorie food, but also with vitamins.

and nuts. Nutritionists advise consuming them between main meals. They are high in calories, and also contain fiber and a complex of minerals that allow you to regulate your weight.

Lean meat. You can use beef or white poultry meat. It is a source of protein, iron and zinc, which not only provides body energy, but also promotes muscle mass gain.

Smoothie. High-calorie, healthy drink. It is better to drink those that contain bananas, mangoes, honey and berries.

. It helps cleanse the blood, thereby improving the absorption of nutrients.

Peanut butter. In addition to proteins and fats, it contains magnesium, folic acid, as well as vitamins E and B3, which improve the condition of the skin and nervous system.

Whole milk. It is an excellent source of fat, calcium and vitamins A and D.

Durum wheat bread and brown rice. They contain not only carbohydrates and B vitamins, as well as magnesium, iron, calcium, phosphorus and zinc, but also fiber, which saturates the body well.

Hard cheese. It is a storehouse of proteins, fats and calcium.

Vegetable oil. Source of fats and minerals.

. To gain weight, it is enough to eat 2 small pieces a day. This will ensure that the body receives the required amount of fats and proteins.

How else can you increase your weight?

1. 1 devote time to physical activity and sports. No matter how contradictory it may sound, such loads will only benefit a thin person. And the point is not even that healthy body healthy mind. Just 20 minutes spent walking will stimulate your appetite and trigger the release of endorphins, thus improving your mood. And a good mood is not only a guarantee happy life, but also excellent remedy to inspire people to take care of themselves and their health.
2. 2 avoid stress. It reduces appetite and provokes development various diseases. In addition, when under stress, the body uses protein to produce stress hormones, which in turn lead to weight loss. That is why during periods of exams and sessions, as well as the delivery of important projects, people are advised to increase their daily protein intake by 20%.
3. 3 yes vegetable soups. They increase appetite.
4. 4 eliminate alcohol and caffeinated drinks, simply replacing them with juices, milkshakes or smoothies.
5. 5 do not abuse sweets (sweets and cakes), as excessive sugar content impairs the absorption of nutrients.
6. 6 add a little red color to the interior of your kitchen. This will improve your appetite and will probably help you eat a little more than usual, allowing you to come closer to your dream.

We have collected the most important points about products for weight gain and we will be grateful if you share the picture in social network or blog, with a link to this page.

HOW TO GAIN WEIGHT FAST - EAT THE "RIGHT" CALORIES RIGHT.

Have you experienced a diet failure? When a person strives fast To gain weight, first of all, he changes his usual diet in the direction of increasing its calorie content.

But if you don’t take into account the compatibility of foods with each other, don’t follow a regimen, eating once in a while, then it’s not surprising that you can’t gain weight. Interestingly, the basic principles of proper nutrition for those who want to gain weight or lose weight will not differ significantly.

After all, our task is not to deceive the body by using its weaknesses for a temporary effect, but to achieve permanent results.

In addition, your diet should be correct and balanced - most likely, you are not very attracted to a sagging belly as an answer to the question of how to gain weight, but a few kilograms in those places where your figure needs it is another matter. About how fast gain weight, and by doing it correctly, that’s what we’ll talk about.

How do you eat?

Increasing your caloric intake is, in fact, the right step to increase body weight. Moreover, this is the very first and required action, at the same time, the daily calorie intake should be calculated specifically for you, taking into account height, weight, and work load. People who want to quickly gain weight need to multiply the values ​​obtained using standard formulas by 1.5-2 or add 1500-2000 Kcal to them.

Generally accepted daily calorie standards, including those recommended by the Ministry of Health, assume a person’s normal physique and reflect, first of all, the required level of energy to maintain the body’s vital functions at rest. However, these guidelines for calculating daily calorie intake do not take into account several important factors.

So, in addition to the ratio of height, weight, age and physical activity, your calculated calorie intake should take into account your lifestyle, caffeine and nicotine consumption, the organization of the nervous system, body type and, of course, biochemical processes, in particular the speed of your metabolism.

But the calorie content of food is its quantitative component. And as you know, in any business there is also a qualitative component, which also greatly influences the possibility of rapid weight gain. In the case of nutrition, when we talk about quality, we talk about its composition.

What does the diet take into account?

• Percentage proteins, fats and carbohydrates- basic nutrients necessary for a person.
• Features of the food consumed - depending on the complexity and speed of absorption, and breakdown in the body into nutrients.
• The presence in food of vitamins, micro- and macroelements, without which it is impossible normal functioning body.

Considering at least these 3 parameters, you can already plan your diet correctly, which will help you gain weight faster.

How much protein, fat and carbohydrates does the body need?

To understand the required amount of proteins, fats and carbohydrates for your diet, you need to know a little about their structure and role in the body. Thus, proteins act as building materials for muscle tissue and are used by the body to release energy for vital processes in the last place. Their norm recommended by WHO is about 15% of the daily diet.

The situation is completely different with carbohydrates, which are the main source of energy - they are consumed first. They can also be stored, for example, in the liver, converted into fatty or muscle (protein) tissue when their amount in the body exceeds what is necessary - and this is exactly what we need in order to fast gain weight. In order to cover the body's energy costs, the percentage of carbohydrates in the diet should be at least 55% - this is especially important to consider if you want to gain weight.

Fats are necessary for normal operation a number of organ systems - from bone to cardiovascular and nervous. As a source of energy, they occupy an intermediate position between carbohydrates and proteins - this means that when there is not enough fat, protein tissue begins to break down, which is much more difficult to “accumulate”.

On the other hand, it is fats, for example, that are involved in the regulation of appetite, interacting with stomach receptors and transmitting a signal to the brain about satiety. In any case, fats should be present in your diet in sufficient quantities - about 30% of daily ration according to the recommendations of the World Health Organization.

What food combinations will help you gain weight quickly?

It is important not only to follow the recommended standards, but also to monitor the combination of food - an excess of certain nutrients has a negative impact on the functioning of the body, for example, too much fat, causes a slowdown in the digestion process, which will not help you gain weight.

The fact is that carbohydrates, proteins and fats are digested under different conditions; for their absorption the body needs different times- and all this must be taken into account when planning your diet. Especially if your diet includes supplements, such as brewer's yeast to normalize weight.

For example, the breakdown of protein foods requires an acidic environment in the stomach, fats are digested in the intestines under the influence of bile, and the process of breakdown of carbohydrates begins in a slightly alkaline environment oral cavity(starch) and ends in the small intestine. Accordingly, if you drink meat (protein) with sweet tea, the digestion process will slow down, whereas, for example, with sour vegetables, protein will be absorbed better and faster - which means you can gain weight faster.

Digestion speed is also important. different products. Fats take the longest to digest, and they also have an inhibitory effect on gastric secretion. Therefore, it is more correct to consume fats at the end, and proteins, for which the active environment of the stomach is necessary, at the beginning of a meal.

Similar principles underlie the fashionable “separate diet” today - and they are quite applicable for those who want to gain weight quickly.

Another important factor, which needs to be taken into account when planning the diet of thin people and the desire to gain weight, is the composition of the nutrients that you consume. Not all fats and carbohydrates benefit the body.

Thus, fats in their structure differ into saturated and unsaturated, the latter of which are beneficial for the body. Unfortunately, we rarely see them on our table - to unsaturated fats include, for example, unrefined olive oil, fish oil, while saturated fats include refractory fats such as butter, fatty meat etc.

For those who wish how to gain weight quickly, and reset it, you need to take into account the qualitative composition of carbohydrates. They can be simple, which quickly break down in the body into glucose molecules with the release of energy, and complex, which break down slowly, but surely and are actively stored by the body, including in the form of fat and protein tissue.

In fact, we need any carbohydrates, but there should be much more complex or, as they are also called, “slow” carbohydrates in the diet. " Fast» carbohydrates, also known as simple sugars (chocolates, cakes, ice cream) help when you urgently need to replenish energy, but at the same time they:

• They stimulate the activity of the thyroid gland, while the energy demand of the tissues increases, as a result of which the metabolism also accelerates - calories are burned faster, without having time to accumulate. That is why the use simple carbohydrates may promote weight loss and overall body weight.
• They cause a sharp release of insulin, which the body perceives as a stressful state. On the one hand, the feeling of hunger comes earlier, but the energy from such carbohydrates is consumed quickly, and most importantly, if you indulge in simple carbohydrates, there is a risk of developing diabetes.

Therefore, to gain body weight, thin people should not get carried away with “fast” carbohydrates; it is better to focus on “slow” ones. How to determine the “speed” of carbohydrates (sugars) in certain products? To do this, they use the concept of the glycemic index - this indicator reflects the rate of simultaneous increase in blood sugar.

For comparison, the glycemic index of glucose (carbohydrate broken down into “simple” sugar through the synthesis and breakdown of glycogen) is taken to be 100 units. Accordingly, all other products are compared with it. The lower the glycemic index, the slower the sugar level rises - the more necessary this type of food is for weight gain. TO fast energy can be attributed to products with glycemic index above 55.

Pay attention to this feature of your diet - how to gain weight if you are trying to make up for the lack of calories with simple carbohydrates with a high glycemic index?

The importance of diet for rapid weight gain.

Since childhood, we are not just taught to eat at the same time.

As adults we forget about this important rule or we often don’t attach importance to it, and then we can’t understand how to overcome thinness.

When we have figured out the qualitative composition of our diet, it’s time to pay attention to this important concept, as a diet.

The right diet for those who want to gain weight

• Number of meals per day.

By eating less often, we are forced to consume large portions, which negatively affects the combination of nutrients and their absorption - there may simply not be enough enzymes for large volumes, as a result, the food is not oxidized properly. It stagnates, begins to ferment in the stomach and intestines, which certainly causes unpleasant symptoms - heaviness in the stomach, bloating, heartburn. Calories are not absorbed, but only provoke the body unnecessary stress, what prevents you from getting better.

• Duration of each meal.

The more you hurry, the more worse food digest. Firstly, while food is being chewed, gastric juice reflexively begins to be produced. By quickly “swallowing” food, we provoke a lack of enzyme production, which means not all calories will be used by the body. Secondly, to gain weight faster, we need to monitor the combination of various nutrients - but in a hurry we absorb proteins, immediately eat them with fats, which inhibit the secretory activity of the stomach and wash them down with sweet tea or cola, which also negatively affects acidity gastric juice.

• Specific time for each meal.

The established diet forms conditioned reflexes - by the usual time, saliva and gastric juice begin to be released, and work is activated digestive system. Therefore, by following a diet and eating at the same time, you can gain weight faster.

What's your appetite?

In fact, by following the basic rules of healthy eating, you can cope with poor appetite.

After all, a simple reluctance to eat in the required quantities, as a result of poor appetite, often stands in the way of your desire to get better - you have to literally stuff food into yourself.

The formation of appetite is influenced by a whole set of physiological processes. Moreover, your addiction to a particular product may indicate a problem with your body or your need for any of the substances.

However, with the modern rhythm of life, our appetite can be so distorted that it not only does not help you gain weight quickly, but also provokes a lack of it.

What influences the formation of appetite?

• Bad habits, especially smoking.

When nicotine enters the body, disturbances occur in metabolic processes, in which nutrients supplied with food are absorbed at a lower rate useful action. Nicotine also causes an acceleration of metabolism, and each cigarette smoked takes on average 10 kcal. In addition, nicotine affects the receptors in the oral cavity, suppressing hunger and distorting the taste of food, all of which prevents you from gaining weight quickly.

• Psychological state.

After all, the feeling of hunger and appetite is initially formed in a person’s brain, or rather in the hypothalamus - the main brain structure involved in the regulation of appetite. Experiencing nervous stress, excitement or simply strong emotions, you provoke a decrease in appetite.

• Daily diet.

Which promotes the formation of conditioned reflexes, such as the timely production of gastric juice for proper digestion of food and a good appetite before eating.

• Nutrition composition and supplements

Depending on the compatibility, certain products can stimulate appetite for each other. Let's say when you drink sweet tea, you don't want meat. Take brewer's yeast to stimulate appetite and normalize metabolism.

If you want to get better, don’t forget about your lifestyle!

Proper nutrition is of unprecedented importance. Remember that it is important to take care not only of sufficient caloric content of food, but also of its balance, as well as taking into account the characteristics of your body and lifestyle. The more thoughtful your diet is, the faster you will gain weight - and the easier it will be for you to maintain it in the future.

But even if you eat right, it will be very difficult for you to gain weight if you don’t sleep enough and are constantly in a state of nervous tension or your lifestyle and work involve significant stress - both physical and psychological.

In such a situation, you will need to increase the calorie content of food by 1.5-2 times, and ideally, still try to reduce the level of stress in your life.

Have you always considered yourself too skinny? Skin and bones? While most people need to lose weight, gaining it can be very difficult. challenging task. Do you want to know how to quickly gain weight without harm to your health? In this article we will tell you how to increase body weight in short term.

1. Eat frequently to consume more calories

Although everyone should follow this rule, this is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.

This doesn't mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain healthy weight, don't store fat. Your snacks should be nutritious but high in calories, think about:

• nuts
• nut butter
• dried fruits
• avocado.

And this is your evening snack. Forward!

And while this is a great way to gain weight, it's not healthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skim milk or juice shakes for a more active increase in calories.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, that is, consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and they must be present in the diet of a person who wants to gain weight quickly.

To make things easier for you, we have compiled an approximate diet for weight gain for men and women. To begin with, you can use them as they are on the site or you can customize them to suit you by replacing products or increasing their quantity if you feel that this will not be enough for active growth.

For men

Breakfast

Lunch and dinner

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie intake needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's your choice, whichever is more convenient for you.

2. Eat the right types of fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereal, dairy products, nuts (including nut butters), and meat, and avoid ice cream, fried foods, and fatty junk foods.

Healthy fats should come from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yoghurt, fruit pie and fitness bars are good alternatives.

3. More protein

Although the opinion that what more protein you consume, the more muscle you build - It's a myth, but protein is an important part of your diet. It is a building material for our entire body: muscles, bones, skin, hair and blood. So complete your menu.

Foods enriched with proteins include meat, cheese, milk, fish and eggs. For vegetarians, protein can come from soy products such as tofu, or better yet from a combination of foods such as rice or corn and legumes.

4. Increase the amount of carbohydrates in your diet

Although they are criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are your body's main source of energy. But it is better to avoid simple carbohydrates. They hold empty calories and are likely to be stored as fat because sugar quickly entering your bloodstream causes your blood sugar levels to spike.

Buckwheat, rice, pasta (pasta made from durum wheat), potatoes and all grains fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period, without causing insulin surges that lead to fat deposition.

When gaining weight, the total calorie intake per day is calculated. And to gain weight, you need to increase daily calorie content nutrition. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and absorb food. After this time, he is in a state of hunger and begins to use muscles to obtain nutrients. That is, it begins to destroy hard-earned muscles.

To avoid gaining excess fat, you can eat the following as your last meal before bed:

• cottage cheese
• white meat
• fish.

2. Exercises to gain weight quickly

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to properly create a training program. And also use our selection tips, because the length of the limbs, size and muscle strength impose certain restrictions on training.

1. Strength training

To gain weight quickly, it is not enough to simply increase your caloric intake. The fact is that the body must see the need to gain additional muscle mass. Because more weight means an increase in load on cardiovascular system, increasing load on nervous system. Which, for safety reasons, our body will not do. He must see a clear need to gain muscle.

Strength training will help us with this, as it will give a signal that the existing muscles are not enough and we need to build new ones. And increased caloric intake will be a good opportunity for weight gain.

Yes, cardio training develops some of your muscles, but how can you gain weight quickly if your body does not receive sufficient strength training? No way. And here training with additional weights will come to the rescue. This is a good complex.

This doesn't mean you have to become an affiliation with the gym (although that certainly works!). Perform push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and best results additional weight must be used.

Exercise will also increase your appetite. A protein bar or shake after your workout will give your muscles what they need.

2. Increase physical activity

As stated above, in order to gain weight, the body must receive a stimulus. Your muscles need to get more load and work hard. If your loads are small, change them and make them more challenging.

Buy strength training equipment for your home. This will work if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will set you on the right path.

3. Use less energy outside of training

Besides storing, burn as few calories as you can. Grab the remote, your milkshake, and collapse on the couch. 🙂

If you really are becoming less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, internal fat(the one that covers your internal organs) may appear unnoticed. And internal fat loves inactivity. So before you sit down to watch a movie, pump the iron. And only then have a movie marathon with a few light snacks.

• Bring snacks, cheese, nuts. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you
• If you feel like you're gaining extra fat, reduce your calories, eliminate or replace unhealthy foods with healthier ones, and do more exercise to burn fat.

Nutrition for gaining muscle mass - the correct ratio of nutrients for quick recovery muscles after training and its further increase.

The issue of an attractive figure for men is no less acute than for women. Beautiful slim body toned muscles not only attract the attention of the opposite sex, but also indicate healthy way human life. Regardless of where you train, in the gym or at home, when doing intense exercise to develop muscles, you should not underestimate the importance of proper nutrition.

The growth of strength and volume of muscle mass depends on the amount of energy expended and the correct use of “building materials” for its restoration.

Heavy physical exercise promote increased burning of carbohydrates and intensive breakdown of protein. As a result, to maintain good health and replenish energy deficits, you need to follow sports nutrition based on the optimal ratio of BJU. If this expense is not compensated, the athlete’s strength will decrease and he will begin to lose weight rapidly.

Let's consider basic rules, which every athlete who wants to increase muscle mass should adhere to.

1. Burn carbohydrates with exercise. Daily consumption is 20% more daily value calories will ensure active muscle growth.
   To minimize the deposition of fat under the skin, take carbohydrate cocktails 2 hours before. before training and after 1.5 hours. after her.
2. Remember the fat-testosterone relationship. Excluding animal triglycerides from an athlete’s menu will inevitably lead to a decrease in the production of male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces the endurance of an athlete by 10% and the performance of an athlete by 12%. It also causes a drop in lactic acid during the execution period strength exercises, which is the main sign of ineffective flow metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements.
   The daily intake of triglycerides for intensive development of muscle mass is 80-100g.
   Exceeding this indicator several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits excessive consumption. fatty foods(salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
3. Reduce cardio loads. To maintain endurance and strengthen the heart, it is enough to limit yourself to cycling training or 1-2 jogs per week for 30 minutes each. Neglecting this condition can lead to “burning” of muscles.
4. Reduce the number of repetitions per exercise. The training program for gaining muscle mass is designed for no more than 50 minutes. At the same time, it is important to perform up to 12 repetitions in one exercise. The number of approaches should not exceed 5 times.
5. Balanced nutrition (vitamins, minerals, amino acids, dietary supplements).
   Ideal nutrient ratio for muscle gain:
   • fats (polyunsaturated fatty acids) – 10-20% of the daily diet;
   • carbohydrates (slow or complex) – 50-60%;
   • proteins – 30-35%.

   Shortage required quantity useful organic matter in nutrition leads to the fact that the body has nowhere to get the required amount of energy to build muscles.
   An athlete's daily diet for muscle growth should consist of three full meals and two or three light snacks (fruits, nuts, protein shakes).

6. Don't starve. You need to eat 1.5-2 hours before. before classes, preferably carbohydrate foods and after 1 hour. after physical activity. Otherwise, training on an empty stomach will lead to the fact that to replenish the loss of energy, the body will begin to intensively burn protein reserves necessary for muscle growth.
   When refreshing yourself, it is important to control the amount of food you eat - do not overeat.
   After training, you cannot remain hungry; you need to nourish your body with foods rich in minerals and vitamins. A banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1.5 hours. you need to eat well, preferably protein food, for restoration, muscle growth, otherwise exhaustion of the body cannot be avoided.
7. Drink plenty of fluids. The daily volume of water consumed during intense training should be 2.5-3 liters. Lack of fluid leads to dehydration, a decrease in muscle strength by 20% and slower muscle growth.
8. Rest. The growth of muscle mass does not occur during periods of intense exercise, but during the rest of the body. Stretching and muscle growth occurs within 3-7 days. During this period, it is worth following a diet and alternating between exercise and rest.
   For beginners, the period of muscle recovery after strength exercises is 72 hours, for trainees – 36 hours.
   Healthy sleep should be at least 8 hours. per day. It is important to avoid stress, since nervousness leads to an increase in cortisol levels in the body, which causes fat deposits and muscle loss. Failure to comply with the rest and nutrition regime helps to pump up muscles without increasing volume.
9. Change the training program periodically (every two months). For example, introduce new exercises, take additional weight, change the number of repetitions.
10. Go towards your goal. Don't walk around the gym doing nothing. To achieve the desired result, you need to concentrate as much as possible on performing the exercise.

Following the above key rules for gaining lean muscle mass is an effective path to a healthy, pumped-up body.

Subject to availability overweight Before performing strength training exercises to increase muscle mass, it is important to lose excess fat. To do this, you need to take a weight loss course. This is due to the fact that, contrary to popular belief, it is physiologically impossible to “pump” fat into muscles. Decide this problem will help protein diet , .

The importance of water and proper nutrition for an athlete

The key to rapid muscle recovery after physical activity is proper nutrition. An unbalanced diet will negate the results of your workout. The effectiveness of strength exercises depends on the literacy of the athlete’s menu.

Benefits of proper nutrition:

• rapid muscle growth;
• increased productivity;
• possibility of increasing the load during training;
• more endurance and energy;
• there is no glycogen deficiency in muscle tissue;
• improved concentration;
• constantly keeping the body in good shape;
• elimination of excess fat deposits;
• insurance against burning protein reserves required for muscle development;
• no need to take long breaks between workouts.

A properly designed nutrition program (see in detail) helps to squeeze out maximum energy and strength to perform even the most difficult strength exercises.

Do not underestimate the importance of water during training, since it makes up 75% of the muscles. During sports, an athlete loses a lot of fluid (up to 300 ml in 50 minutes), which leads to dehydration. In order to prevent a violation of the water-salt balance and, as a result, an ineffective workout, it is important to drink a glass of water before starting it, then take a few sips every 10 minutes.

The amount you drink directly depends on the season and the amount of sweat produced. The hotter it is outside and the more sweating, the higher the level of consumption of purified still water should be.

Signs of dehydration:

• headache;
• dizziness;
• fatigue;
• apathy;
• irritability;
• dry mouth;
• chapped lips;
• lack of appetite;
• feeling of thirst.

If at least one of the above symptoms occurs, you should immediately start drinking fluids.

It is allowed to consume freshly squeezed water during training. Orange juice, diluted with water in a ratio of 50%-50% or special protein shakes - BCAA amino acids, gainer, which minimize the breakdown of muscle protein, promote energy generation, and speed up the start of the recovery process.

Drug options: MusclePharm Amino 1, BSN Amino X. Immediately after completing the workout, you are allowed to drink milk, green tea, and a protein shake.

Let's consider, using the example of an athletic man weighing 75 kg, the optimal ratio of BJU/calories per day required to increase muscle mass.

Daily calorie intake

For muscle growth, it is important to meet the body's need for the required amount of energy. To do this, you need to calculate your daily calorie intake using the Lyle MacDonald formula or use a specially designed nutrition calculator available on the Internet. In this case, the obtained value should be multiplied by the energy reserve coefficient - 1.2, necessary for muscle development.

Daily calorie intake = Weight, kg * K, kcal/per 1 kg of weight

The K coefficient depends on gender and the intensity of metabolic processes.

In our case, the calculation will look like this:

Daily calorie intake = 75kg * 35kcal = 2625kcal

Taking into account the energy reserve correction factor = 2625 kcal * 1.2 = 3150 kcal

Thus, when performing strength exercises, the diet for muscle development in a man weighing 75 kg should be 3150 kcal. Daily caloric intake in this volume, on average, will provide an increase in muscle mass by 2 kg. per month.

Lack of weight indicates a lack of energy and the need to include an additional 400-500 kcal in the daily diet. If your weight gain exceeds 3 kg in 30 days, you should reduce the amount of calories you eat by 300-400 kcal.

As you can see, an athlete’s nutrition schedule depends on the individual characteristics of the body and is subject to constant analysis and adjustment.

Nutrition Chart for Gaining Muscle Mass

Weight slim body, kg	Number of calories consumed, kcal
55	2455
58	2634
63,5	2813
68	3037
70	3136
72,5	3260
77	3440
82	3663
86	3885
91	4064
95	4244
100	4467
104	4646
109	4868
113,5	5091
118	5270
122,5	5494

Body weight is taken into account without fat mass. For example, the “clean kilograms” of an athlete with 95 kg and 12% body fat are 95-95 * 0.12 = 83.6 kg.

After determining the calorie content of the daily diet, we will consider the correct ratio of nutritional supplements, which make up a sports nutrition complex for muscle development.

The daily intake of carbohydrates is 5g/kg – 4kcal/g, protein – 2g/kg – 4kcal/g, fat – remaining, 1g/kg – 9kcal/g.

For a man weighing 75 kg:

• proteins – 150g. – 600kcal;
• carbohydrates – 375g. – 1500kcal;
• fats – 115g. – 1050kcal.

Daily protein intake

The most important building material for muscle growth is protein. When doing strength exercises, it is important to ensure that a sufficient amount of protein enters the body every day, based on the calculation of 1.5-2 g/kg of weight. Slow muscle growth indicates a lack of protein, in which case the norm should be increased to 2.5 g/kg.

The athlete's diet should be egg whites, cottage cheese with a fat content of 0-9%, fish, lean meats - beef, chicken breast, seafood. Replenish required quantity protein in the body of a bodybuilder who does not consume animal products can be achieved by introducing plant ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butters, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, pine, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that vegetarian food slows down the process of muscle building due to a lack of animal protein in the diet.

To get the maximum effect, you should drink a protein shake immediately after training, since this is when the body absorbs nutrients best.

As a result of intense exercise, micro-tears of muscle tissue often occur; their healing occurs with the participation of amino acids and protein foods.

The optimal solution for rapid muscle gain is a combination of animal and plant proteins.

Despite the fact that the main building material of muscles is protein, its consumption in excess of the calculated norm leads to an increase in fat deposition in the liver, increased excitability of the endocrine glands, the central nervous system, increased decay processes in the intestines, and an increase in the load on the cardiovascular system. Protein in excess amounts will not be absorbed by the body and will not have an effect on muscle growth.

Table of products for the athlete

Name	Protein content, g
Meat and poultry
Beef Liver	17,4
Chicken liver	20,4
Chicken (breast, drumstick)	23,09-26,8
Egg	12.7 (6-7g per 1 piece)
Pork	11,4-16,4
Veal	19,7
Fish and seafood
Herring	18
Squid	18
Cod	17,5
Tuna	22,7
Salmon	20,8
Trout	22
Crab	16
Shrimp	18
Pollock	15,9
Halibut	18,9
Milk, dairy products
Cheese 17%	29
Cheese 45%	25
Milk 0.5%	2
Milk 3.2%	2,8
Cottage cheese 0% (dry in a pack)	18
Legumes
Beans	22,3
Lentils	24,8
Peas	23
Chickpeas	20,1
Nuts and seeds
Peanut	26,3
sunflower seed	20,7
Walnut	13,8
Hazelnut	16,1
Almond	18,6

Protein nutrition not only increases muscle volume, reduces fat deposits, but also makes the body of women and men more prominent.

Daily fat intake

Currently, most athletes are wary of triglycerides. However, there is no need to be afraid of fats; if they are consumed correctly (compliance with the daily norm), they do not transform into adipose tissue. On the contrary, they will have a beneficial effect on muscle growth.

Namely, fats take an active part in the production of hormones, which, in turn, are involved in building muscles. For testosterone production, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.

The following types of fats are distinguished:

• healthy (monounsaturated and polyunsaturated);
• harmful (saturated).

Monounsaturated triglycerides include: avocados, olives, chicken, olive and peanut meat. These products are a storehouse of useful fatty acids Omega 9, which speed up metabolism, stabilize blood sugar levels, protect the heart from harmful influence fluctuations in blood pressure.

Sources of polyunsaturated triglycerides (Omega-3.6) are: fish oil, cottonseed, soybean, corn, sunflower, flaxseed, rapeseed oil, as well as seeds and nuts. Fatty acids in this category improve the anabolic response of protein and insulin, increase performance, and increase performance, which is especially important during heavy strength exercises.

Sports nutrition while gaining muscle mass excludes the consumption of saturated triglycerides found in butter, palm, coconut, cocoa butter, lard, red meat, and confectionery products.

This is due to the fact that the molecule of harmful fat is completely saturated with hydrogen and contains “bad” cholesterol, which means it can provoke the development of obesity, heart disease, and diabetes. Therefore, the main sources of beneficial triglycerides in an athlete’s menu are fatty fish, vegetable oils, nuts. It is allowed to include milk 3.2%, cottage cheese, cheese 9% in the diet.

Daily carbohydrate intake

The main source of energy is carbohydrates. Nutrition for gaining muscle mass involves taking 5g daily. organic compounds containing hydroxyl and carbonyl groups per 1 kg of own body weight.

The role of carbohydrates is to increase insulin/hormone levels in the body and help repair tissue after exercise. In addition, they serve to transport nutrients directly to muscle cells.

A lack of carbohydrates in an athlete’s diet causes apathy, weakness, decreased performance, and reluctance to continue training. Muscle development is impossible without consuming carbohydrates.

Depending on the rate of splitting, they are:

• fast (simple), it is preferable to consume them an hour before, immediately after sports, as they are perfect for quickly restoring spent energy reserves;
• slow (complex), they should be eaten 2 hours before physical activity.

Ingredients containing complex organic compounds more than 50g. per 100g: beans, chickpeas, lentils, peas, buckwheat, rice, oatmeal, bread, pasta.

Slow carbohydrates should be included in the daily menu for gaining muscle mass for girls and boys, since they are the main source of energy not only for the muscles, but also for the brain.

Products containing simple organic compounds in moderate quantities - 20g per 100g: all sweet berries, fruits (most in persimmons, bananas, grapes, less in citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). The latter, in turn, should be avoided, since such drinks do not contain useful substances and do not satisfy hunger.

Products with a minimum carbohydrate content – ​​10g. per 100g: dairy products, fresh vegetables(eggplants, tomatoes, cucumbers, cabbage, carrots). In addition to enriching the body healthy carbohydrates, they contain everything necessary (vitamins, minerals, fiber) to improve the digestion of food in large quantities.

Thus, in the process of selecting the optimal ratio of BJU, you should, first of all, focus on your own well-being. If during strength training you experience a surge of energy by consuming more carbohydrates than “allowed” daily norm, the amount of fat can be reduced to 0.8 g/kg.

The key to a successful workout is wellness athlete.

If apathy occurs during physical activity, fats should be increased to 2g/kg, and carbohydrates should be reduced in direct proportion. Adjusting your diet to suit the individual characteristics of your body will increase the effectiveness of your stay in the gym.

A rapid gain of muscle mass is possible only if the following conditions are met:

• natural balanced nutrition;
• healthy eight-hour sleep;
• a properly selected set of strength exercises.

Violation of at least one of them leads to a decrease in the effectiveness of training and a slowdown in muscle development.

Building muscle is a long process that requires self-discipline in nutrition. Five one-time appointment food per day every three hours - reliable way to achieve the desired result.

The best nutrition for an athlete is fractional, it ensures the systematic intake of food into the body in small doses, which helps accelerate synthesis, improve protein absorption, metabolism, having a positive effect on muscle growth.

It is strictly forbidden to skip meals, go hungry or overeat. In the first case separate meals will not bring the desired effect - the muscles will not increase in volume, in the second - it will lead to excess weight gain and the deposition of fat under the skin.

Sample daily menu for an athlete to increase muscle mass

Let's look at options for each meal. Choose any of them, focusing on taste preferences and individual characteristics of the body (ectomorph).

BREAKFAST

1. Banana – 1 pc., black bread – 2 slices, omelette from two egg whites of one whole.
2. Pear – 1 pc., cocoa, oatmeal – 150g, dark chocolate – 30g.
3. Apple – 1 pc., milk, buckwheat porridge – 150g.
4. Yogurt – 100g, rolled oats – 50g, cottage cheese 9% – 100g.

SNACK #1 (pre-workout)

1. Kefir 0% or 1%, cheese – 50g, bread – 2 slices.
2. Black tea, low-fat cottage cheese – 200g, raspberry jam or honey - 4 tsp.
3. Unsweetened oatmeal – 150g, jam – 3 tsp, grapefruit – 1 pc.
4. Apple – 1 pc., nuts (assorted) – 40g, prunes, raisins, dried apricots, prunes – 80g.
5. Banana – 1 pc., protein – 1.5 measuring spoons, rye bread – 3 slices, peanuts – 30g.

DINNER

1. Avocado – 150g. (half), boiled turkey fillet – 100g, unpolished rice – 100g.
2. Beef broth soup – 200ml, dried fruit compote, buckwheat – 100g, chicken – 150g, vegetable salad – 100g.
3. Rice – 100g, milk 1%, turkey 150g or 2 whole eggs.
4. Carrot or orange juice, banana – 1 piece, mashed potatoes – 100g, poultry meat – 150g.
5. Green tea, honey – 2 tsp, vegetable puree soup – 200 ml, fish – 200 g, rice – 100 g, grapes – 200 g.

SNACK #2 (immediately after training)

1. Gainer + nuts – 40g, dark chocolate – 50g.
2. Black tea, raspberry jam or honey - 5 tsp, low-fat cottage cheese - 200g.
3. Banana – 2 pcs., dark chocolate – 50g.
4. Milk, oatmeal – 150g.
5. Pineapple smoothie with chocolate pieces, bread - 2 slices.
6. Apple – 1 pc., egg yolks – 2 pcs., whites – 4 pcs., almonds – 50g.
7. Dried fruits – 100g, nuts – 40g.

DINNER

1. Broccoli – 100g, boiled beef/chicken breast – 200g, rice – 100g.
2. Berry fruit drink, egg whites – 5 pcs, vegetable salad – 150g.
3. Fish – 200g, green tea, orange – 1 pc.
4. Nuts – 50g, raspberry jam – 4 tsp, low-fat cottage cheese – 150g.
5. Buckwheat – 100g, turkey – 200g, vegetable oil – 3 tbsp, cabbage and carrot salad – 100g.
6. Mashed potatoes – 100g, veal – 150g, stewed vegetables – 100g, banana – 1 pc.

The presented variations serve as the basis for creating a menu for the week.

You can make changes to the nutrition plan: replace products with analogues according to BZHU. To supply the athlete with strength, in 1 hour. before the start of training, the menu (snack No. 1) consists of fast and slow carbohydrates. They act as the main sources of energy. At the same time, proteins and saccharides will help replenish wasted energy and ensure muscle growth after exercise (snack No. 2).

If the nutrition when gaining muscle mass is balanced and calculated correctly, the first results can be observed after 3 weeks.

If at the end of this period there is no weight gain, carbohydrate intake should be increased by 50g. after training, at breakfast.

An example of a diet (schedule) for a vegetarian athlete to increase muscle mass

BREAKFAST

1. Green tea, tofu cheese – 100g. bread - 2 slices.
2. Freshly squeezed juice from cucumber, green apple, cabbage, spinach, ginger, celery – 450 ml, protein shake from almond milk (1 glass), banana (1 pc.), soy protein (2 tbsp.) – 200 ml.

SNACK #1

1. Carrot casserole or cheesecakes – 150g, mixed nuts – 40g/ peanut butter– 1 tbsp.
2. Pumpkin-almond oil - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Protein bar – 1 pc., apple-grapefruit cocktail.

DINNER

1. Vegetable soup – 250ml, stewed zucchini, carrots, broccoli – 100g, soy meat – 150g, tempeh – 100g.
2. Burger with avocado and cheese – 1 pc., cabbage salad with tomatoes – 150g, banana – 1 pc., broccoli and spinach cream soup – 200 ml., almond butter – 2 tsp.
3. Kion rice – 100g, lentil and couscous salad – 100g, seitan – 50g, quinoa seeds – 1 tsp, olive oil – 1 tsp.
4. Pea soup - 200ml, cheese - 100g, buckwheat porridge - 100g, tomato and spinach salad - 100g.

SNACK #2

1. Kefir, pumpkin or sunflower seeds – 80g, fruit jam – 5 tsp, bread – 1 slice.
2. Dried fruits – 100g, peanut butter – 1 tbsp.
3. Protein shake made from banana, almond milk and hemp protein with dark chocolate pieces.

DINNER

1. Flaxseed porridge – 100g, steamed pumpkin-carrot cutlets – 3 pcs, berry smoothie or jelly, cabbage and tomato salad, walnuts– 150g.
2. Rice or mashed potatoes with cheese – 100g, boiled broccoli – 150g, avocado – 100g (half), tofu – 50g.

Vegetarian nutrition during the period of gaining muscle mass should be as balanced as possible. Proteins of animal origin (fish, shellfish, eggs, meat) should be replaced with: tempeh, nuts, kefir 0%, low-fat cottage cheese, yogurt 2.5%, Mozzarella, Ricotta cheeses, soy products, tofu, legumes. However, you should not overload your body with protein products. To increase muscle mass, the daily protein intake is 2g/kg, for maintenance – 1.5g.

For vegetarians, the ideal training regimen is intense but short (up to 30 minutes). This is due to the fact that prolonged loads “consume” large stock protein found in foods plant origin accumulation is problematic.

Age, gender, adaptation, the body’s adaptation to intense strength exercises, poor diet, stress, and nutritional deficiencies lead to slow progress and delay the achievement of the desired result. Special supplements will help speed up the “building up” of muscle, fill gaps in the athlete’s diet and lack of nutrients (minerals, vitamins, dietary supplements, calories, amino acids).

The best basic sports nutrition for intensive muscle growth and health maintenance is glutamine, BCAAs, multivitamins, omega-3. Protein did not fall into this category of fundamental components due to the sugar/lactose content, which should not be consumed during the drying period.

Let's look at the most popular sports supplements, how to choose them and features of use.

1. Glutamine. This is the most common nonessential amino acid in the muscles. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, and activates protective properties body, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen reserves, neutralizes the toxic effects of ammonia, and resists catabolic processes.
   Exercises in the gym aimed at increasing muscle mass increase the need for glutamine by 4.5 times, since during the period of intensive muscle development its amount in the blood drops by 18%.
   An athlete's daily requirement for amino acids is 5-7g. and depends on body weight. For a teenager it does not exceed 3-4 years.
   Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can compensate for the lack of amino acids by including a sports cocktail in your home diet. Cooking recipe: 10g. Dilute the powder in a glass of water.
   You need to take the glutamine drink three times: on an empty stomach, before bed, after training.
2. BCAA is a group consisting of three essential amino acids: valine, leucine, isoleucine. The primary role of the additive is to reduce harmful influence catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. During intense exercise in the gym, the athlete’s body experiences an increased need for this amino acid. A lack of BCAAs causes the body to begin to destroy muscle tissue to make up for its deficiency, which absolutely cannot be allowed.
   Products that contain a complex of valine, leucine, isolecine amino acids - eggs, peanuts, tuna, beef, turkey, chicken, salmon.
   The daily requirement for BCAA for an athlete to gain muscle mass is 10-20g. single dose should not exceed 4-8g.
   If the above products are not consumed in sufficient quantities (the table of BCAA content, mg per 100 g of ingredient is presented online), the athlete’s body begins to experience a nutrient deficiency. To meet the daily requirement for amino acids, you need to include a sports supplement in your diet. It is optimal to include it in your diet before training and immediately after it.
   To achieve the best effect, BCAA is best combined with gainer, creatine, and protein.
3. Omega-3. Healthy unsaturated fatty acids improve blood circulation and brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function.
   The main sources of omega-3 are tuna (0.5-1.6g per 100g), salmon (1.0-1.4g), mackerel (1.8-5.3g), halibut (0.4-0.9 ), herring (1.2-3.1), trout (0.5-1.6), flax seeds (22.8g), oat germ (1.7g), walnuts (6.8g), beans (0.6g).
   Meals for gaining muscle mass for girls and boys should include 2-3g. unsaturated fatty acids.
   You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
4. Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug.
   With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It’s easy to prepare a nutritional cocktail from the concentrate: just dilute 100g. powder in 300 ml of liquid (water, milk 0.5% or freshly squeezed orange, apple juice).
   You need to drink the drink in the morning, 30 minutes before and after classes. You can drink a carbohydrate-protein shake at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for your usual food.
5. Creatine is an organic compound that, when introduced into the body, serves as “fuel” for muscle contractions.
   Natural sources of the substance – cod (3g/kg), salmon (4.5g/kg), tuna (4g/kg), pork, beef (4.5-5g/kg), herring (6.5-10g/kg) , milk (0.1g/l), cranberry (0.02g/kg).
   Creatine increases muscle strength and endurance and quickly restores their energy potential. However, for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. You can saturate the body with an organic compound by taking a dietary supplement before and after training, 5 g.
6. Protein is a fundamental, inexpensive nutrition for intensive muscle growth, with the highest biological value. In addition to essential amino acids, the powder contains reducing impurities and microelements. It inhibits myostatin synthesis, stimulates muscle growth, increases energy production, suppresses catabolism, and burns fat.
   There are the following types of protein: vegetable - soy, animal - casein, whey, egg.
   The rating of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed into the gastrointestinal tract, sharply increasing the concentration of amino acids in the blood.
   To achieve maximum effect, your post-workout meal should consist of protein and BCAAs.
   IN in kind in 100g. The product contains protein: meat (25-29g), fish (21-22g), cottage cheese (12g), seafood (21-23g), cheese (23-28g), tofu (17g), lentils (25g), buckwheat (12.6g), egg (6g), chickpeas (19g), a glass of kefir and milk (3g). Daily dose protein during muscle building – 2 g/kg body weight. A single serving of protein shake is 30g. powder per 250 ml of water, juice, milk.
   You need to drink a protein drink up to 5 times a day: in the morning, 1.5 hours before and immediately after training.

Despite the wide range of dietary supplements, for fast and safe muscle gain it is important to ensure 50% protein intake from food sources and 50% from sports supplements.

Often athletes who strive to develop muscles are faced with the problem of how to properly prepare food. Monotony in nutrition is a serious obstacle to the desired result. A diet for muscle growth should contain plenty of protein and complex carbohydrates.

You can diversify an athlete’s diet by introducing the following dishes from permitted products: cottage cheese muffins, cheesecakes, squid salad, protein, pea cream soups, omelette with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, veal liver with raspberry sauce, oat pancakes with pineapple, chicken sandwich, diet homemade cheese, seafood in sour cream sauce, grilled salmon, pike perch with horseradish, Italian scallops, shrimp with bell pepper. Recipes for these dishes are presented online on the sports nutrition website http://sportwiki.to.

A balanced diet, a well-chosen set of strength exercises, drinking plenty of fluids, alternating the “training-rest” mode are fundamental factors, compliance with which leads to a rapid gain of muscle mass.

by Notes of the Wild Mistress

How to gain a few kilograms? After such a statement, be sure that they will look at you with misunderstanding. After all, many girls go on strict diets and go to the gym to get rid of extra pounds and centimeters, and they will never understand how you can want to gain weight. However, there are people who suffer from lack of weight, and because of this they even develop complexes.

So, if you belong to the category of people who want to gain the coveted number of kilograms, then today’s article is just for you. Today we will help you create daily ration nutrition, and determine a list of foods that contribute to weight gain.

Let's first figure out what foods help increase weight.

White bread and buns

White bread and fresh rolls will easily help you gain extra inches on your waist. They are baked from white flour and therefore have great nutritional value.

Boiled and smoked sausages, frankfurters and wieners

Sausages, sausages and other meat delicacies are popular products that should be in your diet. They include pig skin, natural fat and lard - the content of these ingredients in listed products ranges from 25 to 35%.

Nuts

Hazelnuts, almonds, cashews, walnuts, peanuts are a favorite treat for many. All nuts are very healthy, as they contain vitamin E, calcium, magnesium, potassium and vegetable proteins. But the main thing is that nuts contain a lot of fat, so they are classified as high-calorie foods.

Dairy products

In addition to the fact that dairy products are healthy, they also have a high percentage of fat content, which in turn contributes to weight gain. For example, sour cream contains 25-40% fat.

If you safely consume dairy products, then drink milk with honey at night. This will not only help add calories to your daily diet, but will also serve as an excellent natural sleep aid.

Cheeses

Hard and processed cheeses are always nice to eat with bread in the morning. In addition, modern cheeses, and especially imported ones, have a fat content of about 45-50%. So, to acquire the desired forms, cheeses should be included in the diet.

Meat

The percentage of fat content in lean and regular pork exceeds 30%, and in fatty beef it is 25-30%. Therefore, to gain weight, consume these types of meat.

Vegetable oils and fats

If you think that vegetable oil can be low-fat, then you are deeply mistaken. In fact, all types of oils: butter, refined, vegetable, etc. contain almost 100% fat. To gain weight, nutritionists recommend combining raw nuts with coconut oil. For example, prepare desserts based on dried fruits, nuts and coconut oil.

Desserts

No one can resist ice cream, cookies and cake. And in our time, these are simply culinary masterpieces that are oversaturated with sugar and fats. Therefore, consuming them regularly will help you gain calories and gain weight.

We have given you a small list of foods that promote weight gain. By adding them to your diet, you can easily gain the pounds you need.

However, it is important not only to eat these foods, but also to combine them correctly, since an excess of any nutrients can negatively affect the functioning of the body.

It is also important to observe 5-6 meals a day, at regular intervals, and not allow feelings of hunger to appear. And if you are hungry, then immediately have something to eat.

Diet for weight gain

Now let's look at what the daily diet of a person who wants to gain weight might be. First, we note that before each meal, stimulate your appetite by drinking vegetable or fruit juice, and then proceed directly to the meal.

Breakfast

You can't skip breakfast! Prepare a portion oatmeal with nuts and honey, or fat cottage cheese with dried fruits. Eat a sandwich with butter with cheese, and wash it down with two cups of cocoa.

Lunch

Drink 200 grams of yoghurt or fruit juice with a sausage sandwich.

Dinner

Lunch must be complete, so start it with a salad to “stimulate” your appetite. Then eat a thick, rich vegetable or meat soup. For the second course, prepare a large portion of meat or fish with mashed potatoes or pasta seasoned with butter. Finish your meal with a sweet dessert and a cup of coffee with cream.

Afternoon snack

Between lunch and dinner, you should have a snack of cottage cheese with sour cream, or full-fat yogurt or coffee with cream. You can also prepare any vegetable salad. The main thing is not to overdo it, because by dinner you should have a good appetite.

Dinner

Dinner should be both filling and not too heavy on the stomach: sleep on full stomach- it’s still a pleasure. We recommend having an omelet with tomatoes and ham for dinner. Vegetable salads or various types of cereals are also suitable. Feel free to eat white bread. Wash down with half a liter of high-fat milk.

Late dinner

Before going to bed, it would be a good idea to eat a pear or an apple. Also throughout the day, if you feel a sudden feeling of hunger, you can additionally snack on fresh fruits, nuts or seeds.

In conclusion, I would like to note that you should not forget about the right lifestyle. To ensure that the weight you gain is evenly and beautifully distributed throughout your body, it is advisable to visit the gym. But you need to engage in a bodybuilding program, and this applies not only to males. Let us remind you once again: if you have made every effort, but your weight does not increase, then this is a serious reason to consult a doctor!

Always be irresistible!

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