Few years ago, it’s strange to see people who need to gain weight as most of us are fixing obesity or weight loss matter. Nevertheless, it is shocked that being skinny is a typical issue nowadays.
Those who are having this problem naturally are called anorexic. So, what are you waiting for? Use this nutrition plans to gain more weight!
Basically, you need more protein in order to enhance and maintain your body weight. You can eat glucose based food to increase body mass but it is a temporary effect as when you used up your energy, your glucose will gone as well as your weight. So, enhance the intake of protein because it will remain in your body.
Here is the main nutrition plans to gain more weight.
1. Lean beef
One of the best food to gain muscle weight. It contains vitamins and minerals that helps muscle growth. Ten essential nutrients contains in every 154 calories of lean beef which include iron, vitamins B and zinc.
2. Skinless chicken
Contain high quality of protein which is needed to maintain and repair your muscles, bone and weight maintenance. It can be served at variety ways so that you wouldn’t easily get bored with same menu. Perhaps you can serve in salad, soup or sandwich.
3. Cottage cheese
One significant fact that you should know is cottage cheese has pure casein protein which is useful for slow-digesting protein. Your body need high protein to increase the mass.
Eggs are the cheapest and quite complete source for muscle gaining. As they contain high quality of protein, amino acids, fat and vitamin D. Bodybuilders always favorite this!
5. Whey protein
Also one of the favorite for bodybuilders. The fastest way source to obtain protein at reasonable price. It is suggested to consume it with whole food as this supplement does not provide high quality of protein.
Fishes are the best source of protein but lack in fat. Omega 3 fatty acid is one of the component that they can keep your body in good health by enhancing body metabolism.
Make sure to eat carbs too. Otherwise, your body will use proteins as energy if there’s no carbs available. Put it in the list!
8. Whole grain
Whole grain are easy to digest and has more vitamins and minerals than refined grains. It helps to maintain energy level and provide better health.
9. Fruits and vegetables
Important sources for fiber and antioxidants. They are needed for proper functioning immune system. There are lots of vitamins which contain in fruits and vegetables which include fat soluble and water soluble vitamins.
10. Healthy fat
It is significant for muscle growth and hormone production like testosterone. Unsaturated fats are good fats which comprise polyunsaturated and monounsaturated fat. They can be obtain from nuts, salmons and many seeds. Healthy fats are also a good source of omega 3 and omega 6 fatty acids.
Good luck then!