Weight gain is one of the most common goals among skinny people. Some people gain weight easily whereas others find it hard. The goal of gaining muscle mass is slightly different than that of just increasing pounds on the scale.
People usually tend to gain fat with some amount of muscle which is not the right way to gain weight. In this blog, you will get to know how to gain more muscle weight instead of fat. There are some key points to take care of when you set the weight gain goal.
Our body tends to burn fat during sleeping. It breaks down muscles to use them as an energy source if you do not supply your body with carbs. It does such things that we are unaware of. So, it is necessary to learn how the body reacts in order to achieve any fitness goal.
Top 6 Foods For Weight Gain
Banana is one of the best sources of carbohydrates and fibers. It contains 105 calories, 27 g carbs, 1 g protein, 0.4 g fat, 3 g fibers, Vitamin B6 and Manganese. Add bananas to your diet to make weight gain an easy goal.
You can make banana smoothies, add them to oatmeals, eat them during outdoor visits, or have them as pre/post-workout meals. Bananas are present in every athlete’s diet.
Eggs are complete foods packed with protein and good fats. They contain almost all the vitamins except a few like Vitamin C. Eggs are also a must-have food in a non-vegetarian athlete’s diet.
Whole eggs have 7 g of high-quality protein, 5 g of fat, and 1.6 g of saturated fat along with iron, vitamins, minerals, etc. You can have them at breakfast, lunch, pre/post-workout, and dinner. Have only 2 whole eggs a day, and as many egg whites as you need.
3. Dry fruits
Dry fruits are the best foods to carry outdoors. They are the best because of their nutritional value and the number of calories they provide us.
You should not keep your stomach empty for hours while undergoing the weight gain phase, because the body tends to use muscles as energy if you do not provide it with food. So, whenever you cant have big meals, just eat dry fruits to fulfill the calorie requirement.
Cheese is a great source of good fats, protein, calcium, and calories. 1 slice of cheese contains 9 g of fat, 5-7 g of protein, and 5.3 g saturated fat summing up to 80-120 calories depending upon the different types of cheese.
Add this to your breakfast because it is found to have this amazing nutritional content that boosts metabolism.
5. Whole grains
Whole grains are rich in complex carbs and fibers. Complex carbs help in reducing fat gain tendencies because of their low glycemic index. This helps you to have food in the stomach for a little longer than simple carbs do.
Whole grains like whole wheat, whole oats, and brown rice help in gaining muscle mass fast as compared to white bread, white rice, etc. Add this to your lunch and dinner to see the results.
Milk is also a whole food containing all 3 macronutrients, vitamins, minerals, and calcium. 1 cup of milk contains around 8 g of protein, 12 g of carbs, 12 g of sugar, and 8 g of fat summing up to 152 calories.
A study found that skimmed milk as a post-workout drink for resistance training athletes helped gain muscle mass more than that soy protein. So, add milk to your weight gain diet.
7. Peanut butter
Peanut butter is the best when it comes to a good fat source. 2 tablespoons (32 g) of Peanut butter contains 16 g of fat. It also contains protein, fiber, vitamins, and minerals including manganese, magnesium, phosphorous, Vitamin E, and B vitamins. Add this to your breakfast or snack to attain its maximum benefits.
Tips to build your own diet
A high-fat, protein breakfast is the best when it comes to weight gain. Foods like eggs, cheese, peanut butter, yogurt, oatmeal, chia seeds, nuts, light fruits (for simple carbs), etc. should be present in your weight gain diet. The body digests fats efficiently in the morning hours. To add a high-fat breakfast to your diet.
No Post Workout Stretching
2. Macro nutrients breakdown:
Carbs, protein, and fats should be divided into appropriate amounts. 40-60% Carbs, 25-35% Protein, and 15-25% Fat should be the ratio. Design your major meals in this manner. Most people have 3 major meals, some have 5, and others like bodybuilders and fitness athletes have more than 5 meals. You can choose which suits your lifestyle best.
3. Weight gainer shake:
Fruits like bananas, apples, strawberries, etc. can be used to make smoothies. Add fruits, milk, peanut butter, dry fruits, protein supplements, etc., and make a homemade shake. Drink this shake once or twice as per your goal. You can also have this as a pre-workout drink (60 mins before the workout).
4. Protein-Carb meal
Have a protein-carb meal after your workouts. Add a fruit (banana, apple, strawberries) or vegetables like potato, sweet potato, etc., and any of your favorite protein sources such as egg whites, skimmed milk, etc., and have this meal post-workout (within 30 mins of workout).
5. High protein dinner
A high-protein dinner is a go-to way for gaining lean muscle. Add paneer, eggs, milk, green peas, lentils, legumes, etc. to your dinner. The body burns fat overnight while we sleep. Protein also helps in burning fat. It’s a smart way to design your diet as the body functions.