Proper nutrition is the key to success and allows you to quickly gain weight and quality muscle mass. Exactly like exercise and rest.
Many people dream of losing weight quickly and effectively. They cannot accept their body, so they follow strict diets and exercise to strengthen their muscles. However, there are those who want something completely different - they would like to gain weight, but cannot do it. This is especially true for beginner athletes who are engaged in strength training.
To gain weight effectively and quickly, you should not overfeed yourself with sweets, but choose the right foods consciously and wisely.
Proper nutrition
The best way to quickly gain weight is to follow a sports diet rich in a variety of foods. First of all, you should eat right. Eating a lot of sweets or fast food will lead to weight gain, but will also contribute to disruption of the body, deterioration in the condition and appearance of the skin, hair or nails. However, it is worth choosing foods high-calorie, but containing vitamins and minerals.
These include: potatoes, wheat bread, red meat. It's also a good idea to eat pasta with a variety of sauces that will give you energy. Sauces can be prepared with fresh vegetables (they will be healthier and contain vitamins) and cream or high-fat Balkan yogurt. This yogurt contains bacterial cultures that naturally protect the body from infections. Margarine can be replaced with butter, and harmful bars can be replaced with homemade cake.
Regular meals
It is worth eating regularly, which will improve metabolism. Otherwise, switching to a high-calorie diet can lead to digestive problems and constipation. You should eat about five times a day. In the morning, you need to eat a full breakfast that will energize you for the whole day. It can be scrambled eggs, sandwiches or scrambled eggs.
However, don't eat too much egg yolk, as it raises cholesterol levels. Lunch should be eaten every day at the same time. You can have dinner two hours before bedtime. In addition, it is recommended to have two snacks a day. It can be, for example, fruits - a banana or grapes, which contain a lot of sugar and will help you quickly gain weight.
No stress and relaxation
Often people lose weight during prolonged stress. As such, you should make time during the day to relax, unwind, and recharge. This is extremely important because peace of mind has a positive effect on the functioning of the whole body. In the evening, it is a good idea to take a warm, relaxing bath with your favorite essential oils. Good sleep for at least 8 hours is also important.
Remember that the stress hormone cortisol, which builds up when you're stressed, will prevent you from gaining mass.
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Sports supplements
For greater effect, or with very slow weight gain, you can connect various sports nutrition. There are a lot of them on the market now.
The main additives are:
Protein. The most famous nutritional component of almost any modern athlete. Consists of various types of protein. This is the basis for the growth of muscle fibers.
Gainer. This drug is recommended for those who are gaining weight with great difficulty. It contains mainly carbohydrates.
Creatine It is also a very popular strength and recovery supplement.
BCAAs. Complex of three essential amino acids
Pharmacology
Here we are not talking about steroids, but only about the pharmacology that can be purchased at ordinary pharmacies. These are asparkam, potassium orotate and other drugs that are affordable and available. In addition to helping to build muscle, they help in the recovery process after hard workouts.
Strength exercises and training program
Not only a healthy and balanced diet will help you gain weight quickly, but also a well-designed training program. Only exercises with weights will accelerate the growth of muscle mass and will not make the food eaten turn into ugly adipose tissue.
You need to increase working weights and literally grow. However, this must be done correctly and not excessively, since there is such an insidious enemy of an athlete as overtraining. It will only slow down progress.
Training programs can be bodybuilding, powerlifting or weightlifting. Try to use the programs of reputable authors and athletes, as well as those that have stood the test of time.
Follow these recommendations and build harmonious muscle mass and your weight.
