For most of us, it is losing excess weight that is the problem. But there are many others who struggle to put on weight and who don’t have access to information regarding the same. The best way to put on weight in a healthy manner is to gain muscle mass. And for that, the right diet and exercise is of prime importance.
Gaining weight is the antithesis of losing weight — you simply need more calories than your body can burn off. But that doesn’t give you an excuse to eat anything and everything. You will notice that many skinny people start to gain weight around their waist as they grow older. While the rest of their body dimensions remain the same, their paunch starts to protrude, giving them an unsightly appearance. To avoid that, it is a must to eat six nutritious meals every day packed with high-quality proteins, so that your body gains more muscle mass instead of more fat around the mid section.
For skinny people, the problem with gaining mass is that their body breaks down muscle almost as soon as they build it with exercise. This is where the six meals come in handy; you will aid your body with high protein before workouts to promote muscle growth and will ensure you don’t have muscle breakdowns post workout by eating enough protein for muscle repair and recovery.
The biggest reason for not putting on weight is a super-fast metabolism. That is why it is essential to eat every two to three hours to keep fueling your body to promote muscle enhancement and growth. While you can add carbs and fats to each meal, the only must for every single meal is protein.
What Should Your Diet Include To Gain Muscle Mass?
You will need lots of protein to build more muscle. Make sure you get enough whey proteins, caseins, proteins from eggs and poultry, cottage cheese, oily fish and milk. Milk will help you add more quality weight, which is most desired by skinny people. To get enough whey proteins and caseins, it is recommended you take weight gainer supplements that come in the form of protein shakes and protein bars to meet with your dietary requirements.
Just protein is not enough. While protein will promote muscle growth and aid your workout, tou’ll need energy to have a vigorous workout session, which will only come from high-quality complex carbohydrates. Add more potatoes, oatmeal, high-fibre cereal, whole wheat breads and leafy green vegetables to your diet. To help your body get enough nutrients, you also need high-quality fats like olive, flaxseed and coconut oil as well as oily fish. These healthy fats are monounsaturated fats, which means they are heart healthy and will ensure your muscles don’t break down fast.
Talk to a dietician and come up with a unique diet plan, catering to your weight gain needs.
The ideal Diet To Gain Muscle Mass:
While the ideal diet to help you gain mass will be specific to eat individual (based on food items they are allergic to and which ones they like to eat), we have prepared an ideal diet which, when followed, will result in positive weight gain. To build muscles you have to weight train and exercise religiously, or all the excess protein you eat will be flushed out of your body as waste.
Meal 1: Breakfast
- 1 bowl of oatmeal
- 1 scoop whey protein powder added to milk and made to a shake
- 2 eggs, scrambled or poached
Meal 2: Mid-morning snack
- 1 cup frozen yoghurt
- 1 plate chopped raw vegetables
- 1 protein bar
Meal 3: Lunch
- 250gm cooked chicken breast
- 1 cup brown rice
- 1 cup boiled spinach
Meal 4: Mid-afternoon snack
- 1 scoop whey protein powder added to water/milk as shake
- 3 boiled eggs or 3 pieces of low-fat sausages
Meal 5: Dinner
- 1 cup cooked baked beans
- 250gm oily fish
- 250gm sautéed vegetables like carrots, spinach, broccoli and peas
- 2 chapattis
Meal 6: Snack before bedtime
- 1 scoop whey protein powder made to shake with milk
- 1 apple
As you can see, the right diet to gain muscle mass doesn’t revolve around oily parathas. All you need is to eat a diet rich in protein. If you do not like the taste of some of the foods mentioned above, or are a vegetarian, your dietician will be able to substitute a few food items with those that offer you the same nutritional value. Without a good diet chart, all your hard work at the gym will be fruitless. Also, a good mass gainer protein shake is a must to gain the required mass in a healthy way.