Eating for weight gain

May 18th, 2012 · by Josh · Blog, Nutrition and Diet

Eating For Weight Gain

Rule 1: Always Eat 3 Large Meals A Day. Breakfast is especially important. If you miss breakfast your body will begin to start burning protein for energy instead of using it to build muscle! Avoid sugary breakfast cereals and opt instead for no sugar added muesli’s, porridge or some boiled eggs with wholegrain bread.

Rule 2: Always snack inbetween meals. You should be eating something every three hours. This will ensure protein synthesis in the muscle is maintained throughout the day. Good ideas for snacks are convenient and nutrient dense foods such as Nuts and Seeds. Almonds, Walnuts, Brazils, Pumpkin seeds and Sunflower seeds are your best choice. Make sure they are NOT roasted as this totally destroys the beneficial properties of these foods.

Rule 3: Eat Good Fats: Your Diet should be rich in healthy fats that promote nutrient supply to the muscles such as monounsaturated and polyunsaturated fats. Goods choices include Avocados, Olives, Oily Fish such as Salmon, Mackerel and Trout, and the nuts and seeds mentioned above.

Rule 4: Eat High Quality Protein: Protein is the building block of muscle and is therefore the most important macronutrient in your diet. Each meal you have should contain ample amounts of protein to ensure a ready supply to your muscles. Aim for 1.5 grams of protein per Kilo of body weight for optimum results.

If you eat fish or meat ensure you are getting Organic and free-range as most live-stock are injected with large levels of anti-biotics, hormones and other nasties that may disrupt your metabolism. Also make sure you choose lean cuts and always cut the fatty portions off the meat. Chicken/Turkey breast, fish, eggs, low-fat dairy products like yogurt and cottage cheese, nuts and seeds are your best options.

Rule 5: Select your carbohydrates carefully! Carbs are where you get your energy from but low quality ‘white carbs’ like white bread, white pasta, and white rice, slow down your metabolism and contain less protein than their wholegrain counterparts. You should limit servings to 50-100gs every meal and only choose healthy options such as sweet potatoes, brown rice and wholewheat pasta.

Rule 6: Eat as many vegetables as possible: Even if you follow all above instructions, without the vitamins, minerals and powerful phytochemicals contained within vegetables you will not be able to effectively convert all the protein your are eating into healthy, bulging muscle. So ensure that you have LARGE quantities of salad, or steamed/stir-fried vegetables with your main meals.

One Response to “Eating for weight gain”

  1. Some great rules you go by here. A few of my clients need reminding of some of these rules. I have lost count of the number of times that a small minority say to me why am i not gaining muscle as fast as they feel they should be.?? And when we dig a little deeper 9 times out of ten its because they are not following most of the rules you have above. I will show them these rules !!!! thanks

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