These are the rules that you must follow in your diet to gain muscle.
We bring you some tips to modify your diet, so that you can gain weight more quickly and obtain more muscle mass. Photo: Unsplash
LatinAmerican Post| Juan Manuel Londoño
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To gain more muscle mass and have a more powerful and attractive body, it is essential to eat a lot, especially high-calorie foods that contain copious amounts of protein. However, the “eat more protein” tip can be a bit too short.
That is why today we bring you some tips to modify your diet so that you can gain weight more quickly and obtain more muscle mass.
Drink whole milk whenever you can
One cup of whole milk can provide up to 149 calories (depending on the brand), making it the ideal drink to start gaining weight. Most people consume calories more easily when they drink them than when they eat them, so it is important that you try this tip if you feel that eating to gain calories is not your thing.
Additionally, whole milk is easy to incorporate and substitute in a variety of different recipes. You can use it as a base for smoothies, in cereals or to thicken soups and broths.
Eat much more often
Most of us eat three times a day, breakfast, lunch, and dinner. However, to gain more weight and more muscle mass, you must eat much more frequently. Suggested numbers differ, but almost everyone agrees that snacking between meals, about every two to three hours, is key. If you forget to eat, you can set an alarm to force yourself to continue with your goals.
Some foods that are high in calories and easy to have on hand to eat at any time are nuts, dried fruits, and natural sugars such as honey, syrup, or agave.
Remember that to gain weight, you must eat at least 20 calories per pound of your body weight!
The diet also includes an adequate amount of fat. Men's Health ensures that your diet should have a percentage of 50 percent carbohydrates, 25 protein, and 25 fat.
Sauces are your best friend
Sauces and so-called "toppings" are the key to turning a normal meal into a calorie bomb. Use natural sugars in your toast, pancakes, or cookies. Add mayonnaise to what you can, when you can. When making sauces, opt for those that are high in cream content. These are calories that are easy to digest and add variety and flavor to your food.
Drink plenty of water
Strength training causes loss of body water through sweating. The lack of water in your body can prevent the recovery of your muscles, which prevents them from growing. For these reasons, it is important to always stay hydrated.
It is also worth bearing in mind that poor hydration will make you more fatigued during training and decrease your performance.