How To Put On Weight Or Die Trying
The article concerns the following question – How To Put On Weight Or Die Trying. Are you a hard-gainer having a hard time putting on weight? I know the feeling… Let’s try to ease your pain by some advice. Actually, this article’s content can be summed into the following: eat like a horse. You can skip the rest, unless you like some preaching.
It’s not rocket science, to build muscle and simply gain weight you have to eat more than you usually do… That simple, muscle is built from protein, so you need big amounts of protein. Carbohydrates & healthy fats are needed as well, for various bodily functions and for muscle size growth as well, in an indirect manner.
If you don’t feel like doing calorie calculations then don’t, it’s not a necessity. You simply eat more than you already do and track your weight, you see an improvement? Great, no? Eat even more.
What to eat?
First of all, a lot of protein, the building block of muscle mass. Your daily intake of it should be 2 gram per kg of body weight, so a 70kg guy (/gal?) should be getting about 140g of protein daily.
Sources of protein
Milk (30g/liter), eggs (6g/chicken egg), cottage cheese, peanut butter, meat, fish, nuts, …
Carbohydrates are sugars that fuel your body and cause an insulin spike, which drives nutrients, like protein, into muscle. So with low levels of carb intake, you hinder the absorption of the protein you take.
Sources of carbohydrates
Pasta, rice, bread, fruit, yogurts, …
- Healthy fats
Those are needed for your body to function properly, this is not the fat you get from junk food. Trans and saturated fats are bad, polyunsaturated and monounsaturated are good.
Sources of healthy fats
Eggs, olive oil, peanut butter, almonds, salmon, …
Protein Shake / Weight Gainer
Ideal for some easy protein and/or carbs. One protein shake along with milk provides you with about 30g of protein! Gainers vary in composition but generally they have much bigger amounts of carbs than in protein powder. This, well, gains you weight, but don’t go overboard or what you gain will mostly be fat! You can drink those powders with milk, water or juice (carbs). Other supplements can be mixed as well, such as creatine.
So, eat, eat and eat! See? Told you you could have skipped…