In sports nutrition for weight gain, almost the main role is played by the time in which you eat. Build your diet so that you eat every three hours: to properly set the mass, you need to provide blood with a constant supply of amino acids.
Proper nutrition for weight gain
A properly composed diet for weight gain completely excludes the following products:
- Soy, whole milk, fast food, fatty dairy products, fatty meat.
- Honey, sweets, crackers, baguettes, breadsticks, industrial fruit juices, soft drinks with sugar, food with added sugar, regular bread.
- Fried or fried foods, fried butter, vegetable oil (excluding olive, sesame, linseed), margarine.
Caloric content of daily ration
Calculate the allowable caloric content of your diet can be through the speed of the basic metabolism (Basal Metabolic Rate). The basic, or basal, metabolism determines what minimum energy is required for the body of this person in order to maintain their basic vital functions at rest.
Here is the formula for calculating it:
- For men: 66 + 13.7 x weight (kg) + 5 x height (cm) - 6.8 x age.
- Women: 655 + 9.6 x weight (kg) + 1.8 x height (cm) - 4.7 x age.
To find out which caloric content your daily diet should have, multiply the result by the coefficient corresponding to your physical activity:
- 1,2 - no sports load;
- 1,375 - per week: 3 days of light sports;
- 1,55 - per week: 5 days of average sports load;
- 1,725 - per week: 6-7 days of intensive sports training.
Feeding program for weight gain
Having counted, what should be the daily calorie content of your food, consider
For a week you should gain weight only from 200 to 500 grams. If the food - for a faster result - is excessively saturated, weight gain will occur not only due to the growth of muscle mass, but also due to the accumulation of unnecessary fat.
Do not forget that in addition to well-thought-out nutrition, recreation plays an exceptionally important role for proper weight gain. Do not overwork your body - excessive loads will very distract you from the goal.