? One: increase calorie intake
Second, pay attention to high-quality protein.
Three: eat more fruits and vegetables and supplement nutrition.
Four: Reasonable arrangement of carbohydrates
Five: Choose healthy fat.
Calorie intake is critical. Only when the heat is reached can muscle gain be effective.
? One: increase calorie intake!
? In order to gain weight, you need to consume more calories than you maintain. Gradually increase your dietary intake, and the rate of 100-200 calories per week will gradually increase. Can provide enough energy for the body to support muscle growth and repair, and promote muscle gain.
Diet plan:?
Breakfast: almond blueberry oatmeal?
Chinese food: chicken breast with whole wheat bread and vegetable salad?
Extra meal: nuts and fruit?
Dinner: Roasted cod with potatoes and roasted vegetables?
Snacks: Greek yogurt with nuts and honey.
Two: Pay attention to high-quality protein!
Protein is the key nutrient for muscle building. Every meal must eat chicken breast, lean beef, fish, protein powder, beans and other high-quality protein sources. Protein is the basis of muscle synthesis, which helps to repair damaged muscle fibers and promote muscle growth.
Diet plan:?
Breakfast: Egg whites with whole wheat bread and milk?
Chinese food: Roasted chicken breast with brown rice and vegetables?
Extra meal: egg white almond cake?
Dinner: lean beef with sweet potatoes and roasted vegetables?
Snacks: protein milkshake
Three: eat more fruits and vegetables and supplement nutrition!
Fruits and vegetables are indispensable sources of nutrition. They provide rich vitamins, minerals and antioxidants, which help to maintain a healthy metabolism and immune system. In the stage of weight gain, eating more fruits and vegetables can ensure that the body gets comprehensive nutritional support.
Diet plan:?
Breakfast: Green vegetable juice with whole wheat toast and peanut butter?
Chinese food: chicken breast with brown rice and roasted vegetables?
Extra meal: fruit salad?
Dinner: grilled salmon with vegetable fried rice?
Snacks: Nut and Vegetable Salad
Four: arrange carbohydrates reasonably!
Carbohydrate is an important source of energy. Make sure you eat enough complex carbohydrates, such as whole grains, potatoes and vegetables. It can provide lasting energy for the body and ensure training and muscle repair.
Diet plan:?
Breakfast: banana nut oatmeal?
Chinese food: Sweet potato chicken breast with vegetables?
Extra meal: whole wheat bread with peanut butter?
Dinner: whole wheat pasta with fresh shrimp and vegetables?
Snacks: miscellaneous grains
Five: Choose healthy fat!
Healthy fat is equally important for gaining weight and muscle. Choose foods rich in monounsaturated and polyunsaturated fats, such as olive oil, fish, nuts and avocados. These fats help to maintain hormone balance and cell health, and provide necessary support for muscle growth.
Diet plan:?
Breakfast: Avocado with whole wheat toast and fried eggs?
Chinese food: grilled salmon with spinach salad and nuts?
Extra meal: Nut butter with apples?
Dinner: Fried vegetables with olive oil with lean beef?
Snacks: nut mixture
In the weight gain stage before muscle gain, it is very important to adjust the diet structure reasonably. By increasing calorie intake, paying attention to high-quality protein, eating more fruits and vegetables, reasonably arranging carbohydrates and choosing healthy fat, we can lay a solid foundation for muscle gain.