Weight Gain Diet

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Just like a weight loss plan a weight gain diet requires discipline and knowing what to eat. The timing of your calorie and nutrient intake is also important. Your exercise plans need to be taken into consideration in regards to the number of calories you need to consume.

Foods To Help You Gain Weight

Lean Protein – eat lean protein at every meal. This gives you a constant supply of amino acids to fuel muscle growth. You want to gain lean muscle mass with your weight gain diet.

Fruits and Vegetables – I know. Aren’t these part of a weight loss diet? Yes they are, however fruits and vegetables have a place in a weight gain diet. When you break down your muscle during your workouts, it creates oxidation in your cells. Cell oxidation can cause many diseases including cancer. Fruits and vegetables are loaded with antioxidants that come in to clean up.

Fruits and Vegetables Part II – They’re that important. Fruits and vegetables also fuel up your muscles with glycogen to get you ready for your next workout. I can’t stress enough to add these to your diet and they’ll help you get ripped not to mention healthy.

Whey Protein – Whey protein shakes are a great post-workout supplement. Drink one immediately after your workout to lock in your muscle gains. Have one when you’re rushed for time or as soon as you wake up. After my workout, I drink whey protein and milk. As a meal replacement, I add oatmeal, nuts and seeds, and some frozen fruit. You can even have one of these with your meal for extra calories.

Nuts and Seeds – Nuts and seeds are nutritional powerhouses. They contain antioxidants, fiber, healthy fats, and are high in calories. I add them to shakes, cereals, salads and stir-fry. They provide you with essential fatty acids that are vital for development and brain health.

Avocado – This fruit is about 75% monounsaturated fat (the good kind). It is nutrient powerhouse containing rich in B vitamins, potassium, vitamin E and K. This will definitely aid your muscle building program.

Nutrient Timing

To gain weight it is important to time your nutrient intake. Here are some tips to maximize your weight gain diet results:

Eat six times per day – To gain lean weight you are going to have to eat a lot (but not too much). Make each meal consist of lean protein, fat, and carbs. This takes a lot of planning. Pre-cook your meals ahead of time and store your leftovers in the fridge or freezer.

Get yourself a good cooler bag and some containers to pack your food in. You need to have a ready supply of healthy food at all times when you are eating every two to three hours.

Drink your protein and carbohydrate drinks immediately after your workouts. Eat your post workout meal within 60 - 90 minutes of your workout.

There are many more strategies to a weight gain diet that can’t be explained in this short article. Use these strategies and you should start adding weight.


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