Find out what foods professional athletes include to maximize muscle gain and strength. For a builder, during the period of weight gain, it is necessary to increase the indicator of the energy value of the diet. In addition, some people need to gain weight, as thinness can also be excessive. Now we will tell you what the most high-calorie foods for weight gain should be consumed.
By far, the most nutritious foods for weight gain are milk chocolate, pizza, and all kinds of fast food. However, if you need to increase your body weight. Then you should not introduce these products into the diet. This can not only lead to obesity, but also harm the stomach. Gaining weight, as well as losing weight, must be correct.
The principles of organizing proper nutrition for weight gain
More often than not, people who want to gain weight begin to consume everything, and this is the main mistake. In order to increase body weight and not harm the body, it is necessary to select the necessary energy value of the diet and carefully balance all the main nutrients in the nutrition program.
When you get more energy than you spend, then you will gain mass. It should be remembered that any of our actions, and each biochemical process in the body requires the expenditure of calories. Even in a dream, energy is expended, albeit not as actively as during the day.
Girls under 30 years old, on average, spend about two thousand calories during the day, provided that they are not engaged in fitness. In men, under similar conditions, the costs are slightly higher and amount to 2.4 thousand calories. If you make daily walks for a distance of 2 to 2.5 kilometers, then the daily energy expenditure increases by about 300 calories.
Women over the age of 40 who exercise daily for 40 minutes consume about 2.4 thousand calories. This figure for men under similar conditions is already three thousand calories. If you want to gain weight correctly, then you must not only consume the most high-calorie foods for weight gain, but also increase the daily energy value of the diet by 300 calories.
Let's take a look at the nutritional guidelines that you must follow to gain the right body weight:
- Half an hour before a meal, it is worth drinking a glass of freshly squeezed orange juice to improve the performance of the digestive system. Note that the juice can be replaced with plain water (without gas), but you should not drink while eating, so as not to slow down digestion.
- Eat five meals throughout the day with small meals, or three full meals and two snacks. This will allow you to avoid various problems with the digestive tract.
- Don't forget about micronutrients that have different functions in the body.
- In your nutrition program, the main emphasis should be on carbohydrates, protein compounds should be present in a slightly smaller amount, and fats should be consumed in small amounts.
- You can adjust the energy content of your favorite foods. For example, use sour cream as a dressing for vegetable salad or add butter to buckwheat porridge.
The most nutritious foods for gaining muscle mass
Now we will tell you what the most high-calorie foods for weight gain should be present in your diet.
Seafood
Fish and other seafood are a great source of nutrients. Here are just the main micronutrients found in these foods:
- Phosphorus - helps to strengthen the tooth enamel. Teeth are approximately 70 percent composed of this mineral.
- Iodine - is used by various systems of the body, in particular the immune and nervous. Also, iodine helps to normalize the balance of lipoproteins.
- Calcium - helps to strengthen and increase the strength of bone tissue, participates in the production of certain hormones, is used by the immune system and is one of the components of the cell.
- Selenium - a deficiency of this micronutrient can cause the development of malignant neoplasms and disturbances in the functioning of the immune, reproductive, and also nervous systems.
Fish is not a supplier of empty calories to the body, like fast food. This product is rich in micronutrients that the body needs. To gain weight, you should eat mackerel, salmon, eel and tuna.
Salmon contains a large amount of protein compounds, and thanks to it, you can not only gain body weight, but muscle mass. Of course, for this you have to play sports. The fatty acids contained in this fish breed increase metabolism. If you are already a bodybuilder, then salmon will help you gain muscle mass. Those who prefer cardio workouts will increase their body weight thanks to fat. The energy value of one hundred grams of salmon is 170 calories. Also, this amount of fish contains one gram of carbohydrates, 21 grams of protein compounds and nine grams of fat.
It should also be remembered that the calorie content of a product largely depends on the method of its preparation. Let's say grilled salmon has an energy value of 250 calories. Steamed fish is no longer so high in calories - 190 calories. The optimal portion of salmon is considered to be from 200 to 250 grams. Acne improves the function of the heart muscle and has a positive effect on the blood vessels. Also, this fish breed is actively used in cosmetology. The calorie content of one hundred grams of eel is 300 calories. The same amount of fish contains 25 grams of fat, 18 grams of protein compounds.
Bread
If you eat every dish every day with bread, you can dramatically increase the daily calorie intake without noticing this fact. Once upon a time, white bread appeared exclusively on the table of representatives of the wealthy estates. This type of bread is the most high-calorie food for weight gain among baked goods.
You can use it not only with main dishes, but use it during snacks, making a sandwich with, say, salmon. You must remember that bread can save a person from various diseases. Rye bread has a positive effect on the functioning of the digestive system, normalizes the acid-base balance, and also restores the microflora of the intestinal tract. It contains a large amount of vitamin B. It is advisable to eat whole grain bread.
The indicator of the energy value of white breads is 250 calories per hundred grams. If you want to increase this parameter, then you can fry it in butter. In that case, the calorie content will reach 450 calories from the mark. Many people are mistaken in the belief that only brown bread should be consumed during the diet. The energy value of this type of bread does not differ much from white bread and is 180 calories per 100 grams.
Note that rye bread should not be consumed by people suffering from ulcers and gastritis. Today, many people know that whole grain breads should be consumed. However, they also do not have a low energy value. On average, one hundred grams of this product contains 220 calories.
Sweets
If we talk about the most high-calorie foods for weight gain, then it is necessary to remember about sweets. At the same time, remember that their uncontrolled use can be harmful to the body. Now we will only talk about healthy sweets that will help you gain weight without harming your health.
First of all, let's note the sweet fruits. When using dietary nutrition programs, you should avoid bananas, which can help you get rid of cellulite. This fruit is high in potassium, vitamin C and calcium. One hundred grams of bananas have 95 calories. Moreover, there are practically no fats in banana, their amount is only 0.5 grams. There are a lot of carbohydrates - 21 grams.
Grapes are also strictly taboo during weight loss, but are an excellent choice for gaining mass. We also recommend paying attention to dates. The energy value of dried dates per hundred grams is 300 calories. It also contains 70 grams of carbohydrates. In addition, dates are an excellent source of plant fiber, the benefits of which you probably know about.
You can indulge yourself with milk chocolate sometimes, but not very often. Consume this product until you gain the weight you need. In large quantities, milk chocolate can provoke the development of diabetes and diseases of the cardiovascular system.
Pasta
It is not the best choice for weight loss, however, pasta can be useful during the mass gain. Combine them with fatty fish (mackerel, eel, salmon) or meat (beef and pork).
Nowadays you can find various types of pasta in supermarkets, and wheat pasta is the most popular. Moreover, they are less caloric in comparison with other types of this food product.
The largest indicator of energy value has corn pasta. One hundred grams of this product contains 349 calories and looks very similar to wheat. Corn pasta will not only supply a large amount of energy to the body, but will also speed up the processes of utilization of toxins, as well as normalize the functioning of the digestive system.
Buckwheat pasta has a slightly lower calorie content - 310 calories per hundred grams. Moreover, they contain a large amount of vitamins of groups B and PP, as well as minerals. We note the ability of this product to increase hemoglobin and positively affect the functioning of the nervous system.
Here are all the high-calorie weight gain foods you need to keep in your diet until you reach your goal. After that, you should make changes to the nutrition program and switch to a maintenance calorie intake.
And how to eat tasty and inexpensive to gain muscle weight, see this story:
