Crucial Elements that You Must Include in Your Muscle Gaining Diet
Mass gain diet plan simply consists eating more amount of calories than what you can burn. Remember that you will never gain muscle without foods. So check out the example of a meal plan to help you gain muscle mass.
Carbohydrates
Carbohydrates is the nutrient responsible in providing the body with energy instead of fats. Therefore, it is just necessary that weight gainers will include simple carbohydrate enriched foods on their meals. Some examples of carbohydrate enriched foods are cereals, green leafy veggies, beans, bread, oatmeal, rice, pasta and potatoes.
Fats
If you are trying to gain weight and are working hard to increase muscle mass, you should be able to include big amount of fats in your meal. However, make sure that you only consume foods that have unsaturated fatty acids so that no cholesterol will build-up in your body. Foods that are rich in healthy fats are flaxseed, cod liver oil, olives, avocados, flaxseed oil, olive oil, safflower oil, sunflower oil and walnuts.
Proteins
Protein rich foods should also be part of your mass gain diet in order to achieve a healthy growth and development of your body. Make sure to consume dairy products that are rich in protein everyday so to gain weight and build muscles. Protein rich foods are chicken breasts, egg whites, eggs, fish, such as tuna and salmon, lean beef, protein bar, soy protein, turkey breasts and whey protein.
To help you in coming up with a diet plan for muscle building and gaining weight, here is a sample of a whole day meal plan that you can follow
First meal at 7AM
- Protein supplement of your choice and 1 tsp flaxseed oil – This allows you to consume 432 calories, 42 grams of protein, 25 grams of carbs and 14 grams of fat. What type of protein powder do you need? Find out more about protein powder in weigth gain shake.
Second meal at 10AM
- Chicken breast, about 6oz and half cup of rice. – This meal allows you to consume 319 calories, 50 grams of protein, 23 grams of carbs and 7 grams of fat.
Third meal at 1PM
- four pieces eggs with a flour tortilla – allows you to gain 367 calories, 24 grams of protein, 17 grams of carbs and 20 grams of fat.
Fourth meal at 4PM
- 6 ounce grilled tuna paired with a large piece of baked potato and a cup of veggies – this will allow you to gain 450 calories, 48 grams of protein, as well as 56 grams of carbohydrates and 6 grams of fats.
5th meal – to be eaten at 7PM
- four pieces whole eggs paired with a cup of hash browns – this allows you to consume 440 calories, 28 grams of protein, 36 grams of carbs and 20 grams of fat.
After reading this article, you should now have an idea in mind on how to go about your mass gain diet plan. Try to follow the menu above for your daily meals and you’ll certainly notice a big difference after a few months. Most of all, do not forget to get a good amount of sleep and exercise in order to successfully gain weight and expand those muscles. Check out a lot of thorough resources in gaining weight and building muscle at gaining weight fast.
About the Author
Discover more about muscle building foods at foods for building muscle. Moreover, see essential aspects on build muscle for women to be sure that you do it the right way.
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