To gain muscle mass in bodybuilding or powerfitting, it is necessary to create a surplus of calories in the body, which will be used for muscle growth.
It is important that these calories come from quality foods that will provide the body with the necessary nutrients.
So, let’s take a closer look at products for gaining muscle mass, those that are rich in proteins, carbohydrates and healthy fats.
Protein
Protein is the main building material for muscles. It is necessary for muscle recovery and growth after training. To gain weight, you need to consume at least 2-2.5 grams of protein per kilogram of body weight.
The best sources of protein are:
- Eggs
- Beef
- Chicken breast
- Fish
- Dairy
- Nuts and seeds
These products contain large amounts of protein in an easily digestible form. They are also good sources of other beneficial nutrients such as vitamins, minerals and fats.
Carbohydrates
Carbohydrates are the main source of energy for the body. They are necessary for maintaining strength during training and for recovery after it. To gain weight, you need to consume at least 60-70% of your total calories from carbohydrates.
The best sources of carbohydrates are:
- Pasta
- Rice
- Oatmeal
- Fruits
- Vegetables
These foods contain large amounts of carbohydrates in simple and complex forms. Simple carbohydrates are quickly absorbed and provide the body with energy in the short term. Complex carbohydrates are digested more slowly and provide the body with energy in the long term.
Fats
Fats are essential for the normal functioning of the body. They help absorb fat-soluble vitamins, protect internal organs and participate in the production of hormones. To gain weight, you need to consume at least 10-15% of your total calories from fat.
The best sources of fats are:
- Nuts and seeds
- Fish
- Olive oil
These foods contain healthy fats that are essential for a healthy body. They are also good sources of other beneficial nutrients such as vitamins, minerals and protein.
Examples of foods that can be included in your diet to gain weight
Breakfast:
Scrambled eggs with bacon and vegetables
Oatmeal with fruits and nuts
Cottage cheese with fruits and berries
Lunch:
Chicken breast with rice and vegetables
Beef steak with pasta
Fish with potatoes and herbs
Dinner:
Beef stew with buckwheat
Chicken noodle soup
Steamed fish with vegetables
Snacks:
Protein cocktail
Fruits
Nuts
Yogurt
Of course, these are just general recommendations. The exact composition of the diet must be selected individually, taking into account the individual needs and goals of the athlete.
Additional Nutrition Tips for Gaining Weight
Drink plenty of water. Water is essential for the normal functioning of the body and helps in the absorption of nutrients.
Watch your diet. Keep a food diary to track your calorie and nutrient intake.
Don't forget about training. Exercise is key to muscle growth.
By following these tips, you can create a surplus of calories and nutrients in your body that will be used for muscle growth.
