GAINING MUSCLE PART 2:

Gaining weight/muscle is a big part of the gym and most sports for certain people. This is the case for both males and females. This is because the ‘skinny look’ is a very unhealthy look. There is a reverse to this though when people put too much weight on the wrong way which will promote many health risks.  Obviously to gain the weight your intake must be higher than your expenditure BUT we do not want fat to increase we want lean muscle to increase. So how do we gain weight and look good at the same time without any health risks. It’s simple really you eat clean and have a good diet. Most people think diets are all about losing weight but they are used for gaining too. So eat clean and up your intake. These two things will promote muscle growth and therefore increase your weight.

As I am gaining weight at the moment I will tell you want I do. I have found that having 6 meals a day is working for meal well. I started on 6 small portions a day and have gradually increased them. This process is slow but because I’ve done this I feel less bloated and I have a lot more energy.  This is rather than jumping in at 4 massive meals a day. I have a rule with myself also which is, ‘if I’m hungry enough for a snack, I have enough room for a meal’ but if I’m keep on feeling hungry it is time to up the portion size!

So my top five foods to eat to gain muscle:

Whole eggs

EGGS! What a brilliant way to gain muscle. Well these are brilliant. I’m a student so don’t have much money and this is a great inexpensive way to get protein and calories in. An egg will have about 10 grams of protein so if you have 4 for a meal that will be 40g of protein. There is about 155 calories per one average sized egg. This will significantly boost your intake which will lead to growth. Obviously if you are trying to cut a way to completely cut the calories would be to take the yolk out as this contains most of the fat but the yolk contains so many vitamins and minerals it would be wise to have at least one yolk per egg dish. The reason I like eggs is because you can do so much with them to mix things up but the healthiest way to eat an egg is to boil it.

Meat (chicken, beef, turkey)

Well this will be the most expensive part of anyone’s diet. It will be the most expensive but it is also the most needed. Meat is the best way of getting good quality protein in.

Chicken: This is packed full of amino acids and there is many ways of eating it so you don’t get bored of it. Chicken is low in fat and is perfect for building muscle. There are only around 180 calories and 21g of protein in a 100g chicken breast which is really good. This high amount of protein mixed with the low calorie index makes it great for building lean fat free muscle.

Beef: This amazing meat contains high amounts of iron, zinc, creatine, magnesium and many vitamins. Per 100g there are about 330 calories and 14g of protein. As this is high in calories obviously your intake will increase after every meal resulting in a gain of weight. The zinc in the beef is brilliant; zinc is proven to boost testosterone while improving sleep and even spots! I think the other super thing about beef is the creatine in it. Creatine boosts and aids the production of ATP (adenosine triphosphate) this is the only form on energy your muscles actually use. This increase of ATP production will make you able to lift more and exercise harder which will again aid muscle growth. 

Turkey: This is an easy one. It’s cheap and contains very low saturated fat. There is about 155 calories and contains about 30g of protein per a 100g serving. Perfect for building lean muscle.

Nuts and nut spreads

Nuts are brilliant to snack on whenever you feel peckish.  This is because they are portable and easily eaten without creating any sort of mess and they are full of protein and fiber. Almonds are one of the best to have as they make you feel full while repairing your muscles. Nuts are expensive though and you must only have plain otherwise your sodium levels in your body will sky rocket.

Nut spreads on the other hand are full of good fats while being very calorie dense. Peanut butter monounsaturated & polyunsaturated fats which have been proven to aid weight-loss, reduce belly fat, reduce your cholesterol levels, reduce the risk of heart disease and aid joint movement. What I mean by aid weight loss is that unwanted fat. Don’t worry.  Also this is a very cheap way of getting a meal in. It is also quick, have a peanut butter sandwich with brown bread and you will be getting a nice amount of calories in. 

Spinach

This super food contains many vitamins and contains a lot of calcium. Per 100g there is only 23 calories in it! This may make you believe that it is not good for gaining weight but you’ll be wrong. What do we want to achieve? Gaining lean muscle so good weight rather than fat. The many vitamins in it will keep your muscles functioning well so you can lift weight at a more efficient rate promoting muscle growth, thus promoting a weight increase.

Fish

Fish is a very good source of protein. It is very low in fat and contains a lot of important vitamins. I think the most important thing about this food is the fatty acids within. People do not tend to get enough Omega 3. There is strong evidence towards omega-3s EPA and DHA can help lower triglycerides and blood pressure. These are essential acids. This is because the body cannot make them within so we have to derive them from the diet. They help energy production while keeping a lot of diseases at bay. There are not many foods that can do this much good for you. I recommend salmon, cod, tuna and oily fish like mackerel.

Cottage cheese

Most body builders will have some cottage cheese before bed. This is because it has a slow release of protein which is perfect and when you are sleeping your muscles are still being nourished. It is also very low in fat and has about 28g of protein in per 200g of this food. It is also quite cheap and can be mixed with almost anything to change it up. Pineapple is a popular choice and it does taste really good.

Brown rice

A staple diet in many body builders diet. This is a complex carb which releases energy at a sustained rate. Carbohydrates are a big part of gaining muscle. The protein repairs it but doesn’t give you much energy. Having complex carbs will give you the energy to exercise and build that muscle. Brown rice is also versatile and can be put with any meal which is nice so things do not get boring.

Oats

Oats can be eaten whenever. When mixed with honey and skimmed milk with a banana this is an energy filled meal which will sustain your through your workout and even your day. Oats are very low in calories and fill you up! They are easy to prepare and are very cheap. This food is actually full of vitamins as well which is also a massive plus.

Remember you must exercise eating these foods. If you do not you will gain weight and it will be fat. If you’re nutrition and exercise plans are great you will one day look great. If you include these foods into your diet you will see a significant difference you will feel a significant difference. My advice though would be don’t eat the same foods all the time, and if you do make it differently! This will stop you getting bored of them and going towards unhealthy food. Don’t cheat on your diet or you will get nowhere.

Picture is about a year old.