The basic rules for constructing muscle tissue (weight gain) are as follows.
Your diet has to provide sufficient protein which is essential for maintenance, repair, growth of muscle tissue and all cells within the body. Consume approximately 1½ grams of protein per pound of bodyweight. In order to allow protein to repair and construct muscle tissue, you must consume enough energy foods mainly from complex carbohydrates and essential fats. Only consume simple sugars immediately after a workout (Pro Recover). If you do not eat enough energy foods then your body will not use protein for repair and growth as your body requires calories for energy to keep you going, thus converting protein into energy.
Carbohydrates are protein sparring and are an important part of your nutritional plan. Start off at 2 grams of carbohydrates per pound of bodyweight. Fats should make up 20% of your daily calorie intake, these should mainly be in the form of essential fats i.e. - fish oils, CLA, Flax seed, but your saturated fat should be kept to a minimum. Aim to increase your bodyweight around ½-1 lb a week, large increases in bodyweight will more than likely be in the form of body fat. If you do not gain weight as mentioned above just increase your daily food intake by 400-500 calories.
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