Learning what to eat to gain weight is quite possibly one of the most important things that you could do to ensure that you see maximum progress because if you aren’t feeding your body the right mix of nutrients, it won’t matter what you do in the gym – you won’t make progress.
The foods to eat to gain weight all must supply the body with vital nutrients along with carbohydrates, fats, and proteins in the right combination.
Many people often make big mistakes with their diet to gain weight and this is one of the largest reasons why they never quite get the gains they’re looking for.
But, when you can get a good muscle building diet in order to go along with your workout program, you can rest assured that you will be on your way to results.
Let’s take some time to go over the important information you need to know about what to eat to gain weight.
1) Choosing High Quality Protein Sources
The very first thing that you’ll want to look at is the protein that you’re adding to your diet. Since protein is what will supply the body with the amino acids to build the new muscle tissue out of, you want to be eating it regularly throughout the day.
This will ensure that the body stays in anabolic muscle building mode all day so you can gain weight fast.
When it comes to choosing the protein in your diet, you want to think lean, high quality sources.
This means meats such as lean steak, bison, or venison, chicken or turkey breast meat, eggs and egg whites, fish as well as seafood, along with low fat dairy products.
Getting in sufficient variety from your protein sources will be important to make sure that you get the full spectrum of amino acids that are needed for proper growth and development.
You also should be aiming to consume at least one gram of protein per pound of body weight, if not slightly more to help fuel the muscle building process along.
Note though that you won’t need any more than one and a half grams of protein per pound of body weight. Once you’ve reached that point, the calories would be better spent on carbohydrates or dietary fats instead.
Whey protein powder is another excellent source of protein to be taking advantage of as this will digest very rapidly after you finish a hard workout and your muscles are crying for nourishment.
Protein powder can also be used throughout the day to help get your total calorie intake up higher and for when you just don’t have time to get a full meal in.
2) Adding Carbohydrates To Your Meals For Faster Success
Moving over to the carbohydrate part of the equation, you’ll want to make sure that you are including these in your diet as well as they are what will supply you with the energy you need to get through that hard workout session as well as help to create a spike in insulin levels that will help shuttle the amino acids into the muscle cells.
Without carbohydrates, you would be hard pressed to see progress, so they are a must in your plan for eating to gain weight.
When selecting your carbohydrates, try and choose wholesome, unprocessed sources whenever possible.
As you will require that higher calorie intake in order to build muscle mass, you can choose the more energy dense varieties such as pasta and whole wheat bagels to ensure that you get in enough.
In addition to those two choices, also consider oatmeal, brown rice, quinoa, barley, buckwheat, sweet potatoes, as well as dried or fresh fruit.
Many cereals will also be good for helping to build muscle but keep in mind that you should be checking the package to ensure that they don’t contain too much added sugar.
Even though you aren’t worried about fat loss, that’s still no reason to have a high amount of sugar added to your day.
One of the best ways to gain weight is to focus on placing a very large serving size of your carbohydrates immediately after your workout as this is when your muscles will be in their most anabolic period.
Then later on in the day you can cut back on them slightly, still being sure to keep some in there, but also focusing on adding plenty of healthy fats as well.
Keeping the bulk of your carbohydrate intake to when you are most active will help to make sure that you stay lean as you build muscle.
3) Factoring In Healthy Fats
Looking at the fats when it comes to eating to gain weight, be sure to make very good use of these.
Since they will contain over twice as many calories per gram as proteins and carbs, they are a very fast and easy way to get your daily intake up higher.
Those who really struggle to meet their total calorie intake requirements to build muscle will be best off placing a higher amount of dietary fats into their plan since this will be easier to stomach.
Just be sure that you do stick with healthier fat varieties such as olive oil, flaxseed oil, sunflower oil, nuts and nut butters, ground flaxseeds, avocados, and fattier varieties of fish.
These will help support better overall muscle building and will also help to promote optimal health and wellness as well. Those who feast on too much saturated or trans fats will put their long-term health in danger, so avoid doing this.
While it may be tempting to hit the drive-thru since you are trying to get your calorie intake up there, this is not the best plan in the long run.
If you can take the time to make sure that you’re learning what to eat to gain weight, you can feel confident that your workouts are going to be backed with the support that they need.
Creating a diet for building muscle doesn’t necessarily have to be all that difficult, but you do need to have a plan in place.
For more help getting your own diet in line, be sure to check out the No-Nonsense Muscle Building program.