To have a highly effective weight-gain diet for gym goers, you need to focus on foods rich in calories, high nutritional value and properly distributed throughout the day. In general, the principles of nutrition for weight gainers are not too complicated, MEDLATEC will help you understand and apply right in this article.
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1. Things to know when building a diet for gym people to gain weight
To gain weight effectively, you need to make the best use of the nutrients in food, use it to build muscle and gain weight. Going to the gym will help you do this better, but to lose weight quickly and sustainably, you need to ensure proper nutrition.
Effective gym helps to develop muscle and weight
Here are the notes on the diet for gym people to gain weight .
1.1. Does eating a lot make you gain weight?
Many of you are thinking this, that just by eating a lot, the body has a lot of nutrition, you will gain weight quickly. However, this only helps you to gain fat mainly, the weight gain is not sustainable and does not come with muscle development, so it is easy to lose weight and not ensure health. Therefore, it is necessary to combine proper nutrition and exercise to gain weight and gain healthy muscles.
Want to gain weight but not accumulate bad fat, you need to accomplish the following goals:
The amount of calories eaten is more than the body uses each day.
Increase foods rich in good fats.
Eat only energy-dense, high-calorie foods.
Exercise regularly with muscle building exercises.
Need to make sure the energy taken in is more than the energy lost
Many people have a special body, it is difficult to gain weight even after eating a lot. The solution for these people is to eat a lot even though the body will not get used to it at first, combined with heavy exercise, proper rest and eating foods that support weight gain.
1.2. These nutrients that weight gainers need to take in?
We still eat 3 main meals a day, but gym goers who gain weight can add 3 extra meals in the middle of the morning, mid-afternoon and at night before going to bed so that the body is loaded with more nutrients. .
The 4 main groups of nutrients that weight gainers need to load into the body are: Starch, fat, protein, vitamins and minerals. It is necessary to allocate these groups of nutrients appropriately into meals, to ensure that all 3 main meals need to be full of 4 basic nutrient groups. The snacks can be changed depending on your preferences, supporting nutritional supplements so that the body is not hungry.
1.3. Nutrition principles for weight gain and muscle gain
For many people, gaining weight is extremely difficult, but need to gain muscle combined with weight gain to bring the best health benefits, follow these 5 nutrition principles:
Eat 6 meals a day
Breaking down meals, adding 3 extra meals in addition to 3 main meals will help you supplement nutrition, control blood sugar, stimulate muscle growth and improve metabolism effectively.
Split meals to help the body absorb and gain weight more easily
Add enough water
Drinking enough water (1.5 - 2.5l per day) helps you exercise better, burn energy and develop better muscles.
Limit processed foods
Busy modern life makes many people look for ready-made, convenient and quick foods. But these are low-nutrient, high-calorie foods that are very unsuitable for a weight-gain gym regimen . So, limit this food as much as possible, and instead have simple meals that are homemade but full of nutrients.
Protein plays an important role in muscle growth, weight gain, and fat burning. Not everyone who is thin is without excess fat, healthy weight gain needs to combine removing excess fat and avoiding extra accumulation.
Add the right amount of carbohydrates
Carbohydrates are a group of nutrients that provide important energy for the body, including 2 types, slow starch and fast starch. For gym people who gain weight, it is recommended to add starch quickly after exercise to achieve better weight efficiency.
Consider adding more milk to gain weight
Daily nutrition can be difficult to meet for the body to develop muscle and gain weight effectively even if you exercise regularly and properly. Weight gain milk is a suitable nutritional product you can refer to.
Weight gain milk helps you achieve your desired weight faster
2. What should gym eat to gain weight?
The right foods for these gym weight gain goals need to be rich in carbs, protein and additional calories at the right times.
This is an expertly recommended menu for midday gym goers with the goal of gaining weight.
Breakfast : Butter fried eggs, black bread and apples
The quantity is as follows: 3 eggs and 4 egg whites, 1 avocado and green onion, 2 slices of rye bread, 1 apple.
Morning Snack : Whey and Blueberry smoothie.
Mix 1 smoothie with 2 tablespoons Whey Protein and 1 cup Blueberry, add 10-15 almonds or 1 cup almond milk. You can drink it with ice for better taste.
Lunch : Tomato bean and beef salad.
Includes 150g grilled beef, salad with 1 cucumber, chickpeas, olive oil and 1-2 tomatoes.
Afternoon Snack : Banana and Whey Protein Powder.
This is the meal after the gym at noon with 1-2 bananas and 1 tablespoon of Whey Protein powder.
Dinner : Salad and chicken
150g chicken breast, vegetable salad with quinoa and cashews.
Evening snack : Tuna and sweet potato.
3 sweet potatoes, 150g tuna, 1 cup boiled broccoli and 1 tablespoon butter.
You should gain weight slowly so that the body can adapt
3. How fast should I gain weight?
Gymnastics combined with enhanced nutrition helps you gain weight effectively and sustainably, however, it is important to ensure that the rate of weight gain is appropriate. Nutrition experts said, the safe and appropriate weight gain rate is 0.5 - 1kg per week, especially those with malnutrition can gain about 2kg per week.
Gaining weight too quickly increases triglyceride levels, putting you at a higher risk of cardiovascular disease. In addition, this also leads to some side effects such as abdominal pain, bloating, water retention, etc.
Hopefully, the knowledge MEDLATEC provided above will help readers build a diet for gym people to gain weight appropriately, with high efficiency.
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