So maybe you’re not looking to cut. Maybe you’re not looking to shed pounds. Maybe you’re looking to bulk up. Summer is coming and it’s time to get big and make some massive gains in the gym. But as everyone knows, weight gain isn’t just about the lifting weights, it’s also about nutrition you give to your body. If you want to put on sustainable muscle, you’re going to need to eat to get big. Let’s look at some of the things that should be on your meal plan to gain the right kind of weight.
1. You Can’t Go Without Lean Beef
It’s loaded with all the right amino acids to help you pack on muscle. It’s a healthy, clean option, without much fat. This will help you achieve what is called a ‘clean bulk’. What that means is that you’ll be able to put on muscles with minimum fat. Indulging in two fat burgers with an extra-large fries on the side will give you the calories you need, but they’re dirty calories. Even if you do get the amino acids you need to build muscles, eating that kind of stuff will give you a paunch. That’s why foods like lean beef can help you put on weight, but the right kind of weight. Additionally, it’s also rich in Zinc, magnesium and various B-vitamins.
2. Let’s Talk about Skinless Chicken
To begin with, dump the skin, because it’s fatty and unhealthy. Once again we’re talking about pure, top-quality protein that is vital for building muscles.
3. Eat Fats for a Healthy Weight Gain
I know this wasn’t what you were expecting, but FATS are also important to put on good weight. Yes, recall that burger example and how some kinds of fats will contribute to weight only in the form of belly fats, but not all fats and oils were created equal. We’re talking about polyunsaturated and monounsaturated fats now. These are found abundant in foods such as avocados, flaxseed, as well as salmon and other oily fish. Omega-3-Fatty-Acids are something you also cannot do without. The reason these are so important is, because they contribute to the essential lipids you need to build muscle. And don’t forget, so many of your natural hormones, such as Testosterone, are cholesterol steroid hormones and you need to take in some healthy fats to replenish these.
4. Cottage Cheese is Your Secret Weapon for Muscle Building
Take a few spoons of this before sleeping and you’ll be manufacturing muscle all night (you grow when you sleep, by the way) and that’s, because it’s almost pure casein protein and is slowly broken down, providing a slow but steady source of proteins if you’re forced to go for a long period without food.
5. We’d be Remiss without Talking about Eggs
They’re a cheaper alternative to meat, in addition to being loaded with nine essential amino acids, not to mention vitamin D.
6. Tuna is a Great Option As Well to Gain Healthy Weight
Like we said before, in addition to being rich in protein, fish is also a great source of Omega-3s.
7. Oatmeal is on the List Too
We’ll cap this list off by talking about Oatmeal! This is one is a great sources of carbohydrate. It takes a while to digest in addition to filling up your belly, but it has a low glycemic index and is minimally processed which is a good news. It’ll help you maintain a solid carb intake, without the useless calories that contribute to nothing but love handles, and we haven’t met anyone who loves love handles.
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