Having worked with professional athletes I can give you some tips on how to put on weight using food first. The most important thing to remember is that if your current diet is not adequate enough to meet your needs for muscle growth, taking a supplement will not work.
Below are my five tips on how to put on more weight:
Tip 1 - Increasing energy intake
- In order to gain muscle effectively, a positive energy balance needs to be achieved. This means that what you put into your body must exceed its BMR and physical activity level. Any excess energy available can then be used for muscle growth.
– Increase your meal/snack frequency
- This will help you to increase your energy intake without having to bulk up your main meals. By increasing your frequency of meals to 5-6 per day you will achieve a steady flow of nutrients/fuel to keep up your energy levels.
– Make sure your getting high quality protein
- You need to be getting in all the essential amino acids. These amino acids are found in most animal products such as lean meats, dairy and eggs. You need to include high quality protein in each meal, everyday.
– Nutrient timing
- Pre- and post-workout nutrition is crucial for muscle growth and recovery. Pre-workout snack should consist of moderate to high GI carbohydrates + protein to give you the fuel to get through the session. Post-workout snack needs to contain both carbohydrates and protein to aid in recovery and muscle growth (20-30 g carbohydrates & 10-20 g protein (e.g. tub of yoghurt + fruit; bowl of cereal + milk; sandwich with lean meat & salad).
– Be consistent
- Try not to skip or miss your meals or snacks as this will reduce your energy intake which will lead to a decline in muscle mass and growth.
I hope this helps, for further advice seek the expert advice of an Accredited Practising Dietitian (APD) who can further assist with your question.
Report this post
You must be a HealthShare member to report this post.
to your account or
now (it's free).