Products for weight gain. What are the highest calorie foods for weight gain? Daily calorie intake

How would you gain a few kilos? After such a statement, be sure that they will look at you with incomprehension. After all, many girls are on strict diets and go to the gym to get rid of extra pounds and centimeters, and they will never understand how you can want to gain weight. However, there are people who suffer from lack of weight, and on this basis they even develop complexes.

So, if you belong to the category of people who want to gain the coveted number of kilograms, then today's article is for you. Today we will help you create daily ration nutrition, and define a list of products that contribute to weight gain.

Let's first understand what foods help to increase weight.

White bread and buns

White bread and fresh buns will easily help you gain extra centimeters at the waist. They are baked from white flour and therefore have great nutritional value.

Boiled and smoked sausages, sausages and sausages

Sausages, sausages and other deli meats are popular foods that should be in your diet. They include pigskin, natural fat and lard - the content of these ingredients in listed products ranges from 25 to 35%.

nuts

Hazelnut, almond, cashew, walnuts Peanuts are a favorite treat for many. All nuts are very useful, as they contain vitamin E, calcium, magnesium, potassium and vegetable proteins. But, most importantly, nuts contain a lot of fat, so they are classified as high-calorie foods.

Dairy

In addition to the fact that dairy products are healthy, they also have a high percentage of fat content, which in turn contributes to weight gain. For example, sour cream contains from 25-40% fat.

If you painlessly consume dairy products, then drink milk with honey at night. This will not only help supplement calories in your daily diet, but will also serve as an excellent natural sleeping pill.

Cheese

Hard and processed cheeses are always a pleasure to eat with bread in the morning. In addition, modern cheeses, and especially imported ones, have a fat content of about 45-50%. So, to acquire the desired forms, cheeses should be included in the diet.

Meat

The percentage of fat content in lean and regular pork exceeds 30%, and in fatty beef it is 25-30%. Therefore, to increase weight, use these particular types of meat.

Vegetable oils and fats

If you think that vegetable oil may be lean, then you are deeply mistaken. In fact, all types of oils: butter, refined, vegetable, etc. contain almost 100% fat. For weight gain, nutritionists recommend combining raw nuts with coconut oil. For example, prepare desserts based on dried fruits, nuts and coconut oil.

Dessert

No one can resist ice cream, cookies and cake. And in our time, these are just culinary masterpieces that are oversaturated with sugar and fats. Therefore, regular use of them will help you gain calories and get better.

We have given you a small list of products that contribute to weight gain. By adding them to your diet, you can easily gain the pounds you need.

However, it is important not only to eat these products, but also to combine them correctly, since an excess of any nutrients can negatively affect the functioning of the body.

Also, it is important to observe 5-6 meals a day, at regular intervals, and prevent the manifestation of hunger. And if you're hungry, grab something to eat right away.

Diet plan for weight gain

Now let's see what the daily diet of a person who wants to gain weight can be. First, we note that before each meal, stimulate your appetite by drinking vegetable or fruit juice, and then proceed directly to the meal.

Breakfast

Breakfast is not to be missed! Prepare a portion of oatmeal with nuts and honey, or fatty cottage cheese with dried fruits. Eat a sandwich with butter and cheese, and wash down with two cups of cocoa.

Lunch

Drink 200 grams of yogurt or fruit juice with a sausage sandwich.

Dinner

Lunch must be complete, so start with a salad to whet your appetite. Then eat a thick rich vegetable or meat soup. For the second, cook a large portion of meat or fish with mashed potatoes or pasta seasoned with butter. Finish your meal with a sweet dessert and a cup of coffee with cream.

afternoon tea

Between lunch and dinner, you should have a snack of cottage cheese with sour cream, or full-fat yogurt or coffee with cream. You can also cook any vegetable salad. The main thing is not to overdo it, because by dinner you should have a good appetite.

Dinner

Dinner should be hearty at the same time, but not very heavy for the stomach: sleep on full stomach- it's still a pleasure. We recommend having an omelette with tomatoes and ham for dinner. Also suitable vegetable salads or various kinds porridge. Feel free to use White bread. Drink half a liter of high-fat milk.

late dinner

Before going to bed, it will be useful to eat a pear or an apple. Also, throughout the day, if you feel a sudden feeling of hunger, you can have an extra snack. fresh fruit, nuts or seeds.

In conclusion, I would like to note that we should not forget about the right way life. In order for the gained weight to be evenly and beautifully distributed over your body, it is advisable to visit Gym. But you need to engage in a bodybuilding program, and this applies not only to males. Let us remind you once again: if you have made every effort, and your weight does not increase, then this serious reason see a doctor!

Always be irresistible!

Not everyone wants to lose weight: there are people who want to gain mass. They are recommended nutrition for weight gain - something that is forbidden for consumption by the full. However, not all of the most high-calorie foods for weight gain will contribute to building muscle mass. Some affect the formation of fatty deposits that disfigure the body. Let's find out which high-calorie foods help you gain weight and won't ruin your figure.

What foods are high in calories

Caloric content refers to a certain amount of energy that is formed in the process of digestion of food, taking into account its complete assimilation. Its daily rate depends on the lifestyle of a person, gender (male, female) and age (adolescent or adult). Nutritionists recommend sticking to the consumption of two thousand calories per day. The most energy-intensive foods are fats, meat, nuts, cereals, fish. High-calorie food is considered to be one in 100 grams of which there are more than a hundred kcal.

Top 10 most high-calorie foods for gaining muscle mass

What to eat to gain weight in a month? To gain mass, it is not necessary to use protein, protein shakes and special nutritional supplements designed for sports nutrition. There are a number of products Food Industry that will help you gain weight and stay healthy. To this end, nutritionists have selected the 10 most high-calorie foods for weight gain:

• Fats of vegetable and animal origin. Butter in 100 grams contains 876 kcal. The use of the same amount lard or fish oil will provide the body with 45% of the daily calorie intake. No less energy intensive are vegetable fats. Soybean oil contains 999 kcal, peanut oil - 895, vegetable - 884.
• Fish. In 100 grams of salmon, 25 g of protein and 200 kcal. A diet that promotes rapid weight gain should include this product at least three times a week.
• Nuts and seeds in 100 g contain 700 kcal.
• Black chocolate. In addition to being a favorite treat, this product contains 501 calories, which corresponds to 25% of the daily value.
• essential in the diet. Cheese is considered the most high-calorie. Some of its varieties contain up to 466 calories, which corresponds to 23% of the daily requirement. There are 328 calories in 100 grams.
• Kashi. The most nutritious and energy-intensive is oatmeal. Boiled with water, it contains 320 calories per 100 grams. If, however, milk is used in the preparation of oatmeal, then its energy intensity increases to 360 kcal.
• Meat. Beef is considered the most nutritious. In 100 g it contains 200 kcal. In addition, beef is the leader in the amount of vitamins and minerals. No less useful chicken meat. It contains 113 kcal.
• Bananas. They are well absorbed by the body. 100 g of fresh bananas contain 89 calories, dried - 221.
• Eggs. When using 100 grams of the product, 157 kcal are released.

List of high calorie foods

Many people believe that the most high-calorie foods for gaining extra weight are sweet and confectionery: 100 g of the Napoleon cake "weighs" 558 calories, the Prague cake contains 515 kcal. However, it is not. There are more energy-intensive foods that will be useful for people seeking to gain mass in short term. Calculate optimal diet not to disturb carbohydrate metabolism in the body, our calorie table will help:

How to eat to get better - menu for the week

How to gain mass? To increase weight, you need to increase the content of high high-calorie food and follow 4-5 meals a day. Daily diet should contain products, the set of which helps to increase the calorie intake up to 4000, and be sure to include three energy-intensive meals. In addition, you need to remember about vegetable food. With these requirements in mind, we sample menu on every day:

• For breakfast, they make an omelet from two eggs, a sandwich with cheese and a slice raw smoked sausage. Drink compote.
• Lunch includes 250 grams of soup with porcini mushrooms, 150 grams of stewed pork with 100 grams of canned corn or green peas, 2 slices of bran bread, 1 apple, a glass of tea with sugar.
• For an afternoon snack, take one bun with a glass of milk.
• Dinner consists of raw vegetables: cabbage with tomato (150 g); noodles with cottage cheese (100 g) and a glass of green tea.
• Before going to bed, drink 250 ml of fermented baked milk or kefir with a fat content of 3.2%.

• For breakfast they eat sweet milk rice porridge(150 g), seasoned with butter, washed down with glasses of cocoa.
• Lunch: 250 g borscht in beef broth with sour cream, 100 grams of potato ravioli, one fresh cucumber, 2 slices of white bread. A glass of varenets.
• Snack: a glass of yogurt and one bagel.
• For dinner, they prepare mashed potatoes (150 g), with a chicken cutlet and two sandwiches with boiled sausage. Wash down with one glass of vegetable juice.
• Eat an apple before bed.

• Prepared for breakfast oatmeal with oil on the water and dried fruits, cheese sandwich, washed down with a glass of coffee with sugar.
• Lunch: 250 g pea soup on chicken broth, 100 grams of lamb stew with cabbage, 1 orange, a glass of tea.
• Snack: 1 glass of cocoa, 2 pancakes with liver.
• For dinner, they eat fish stewed with vegetables (150 g). Washed down with a glass of tea with 100 g of oatmeal cookies.
• Before going to bed, drink 250 ml of milk with honey.

• For breakfast, prepare 100 g of Guryev porridge with a glass of milk, eat 5 pcs. forest nuts, washed down with a glass of tea with a bun.
• Lunch: 250 g of rice soup with minced beef meatballs (2 pieces of 80 grams each); 100 g of boiled pasta with gravy and boiled chicken; 2 slices of bread. Washed down with a glass of fruit jelly.
• Snack: 100 g of any berries and a glass of tea.
• For dinner, they eat steamed fish meatballs (100 g), a bar of dark chocolate (100 g), and drink a glass of tea.
• Before going to bed, a glass of yogurt.

• For breakfast, they cook scrambled eggs from two eggs with sausage on butter. Drink half a glass of yogurt and a glass of coffee with sugar.
• Lunch: 250 g of chicken broth soup; 100 grams of lettuce fresh vegetables(tomatoes, cucumbers), cheese, olive oil and fried tuna; 2 slices of bran bread; 250 ml of tea with milk; one pear.
• Snack: cheesecake, a glass of kefir.
• For dinner, boil 3 eggs, make two sandwiches with cheese and boiled sausage. Washed down with 1 glass of cocoa.
• Eat one apple before going to bed.

• Cooked for breakfast barley porridge(150 grams) with a piece of butter and 50 g of raisins. Make two sandwiches with ham sausage. Washed down with a glass of black tea.
• Lunch: 250 g of hodgepodge; 100 g each of fried pork ribs, boiled beans, vegetable salad with sweet pepper and cucumber; 2 slices of bread; a glass of tea.
• Snack: 1 banana, 1 glass of kefir.
• For dinner, 100 grams of salmon baked in the oven, 100 grams of creamy pudding, a glass of green tea.
• A glass of milk before bed.

• For breakfast 2 eggs Benedict with ham, 100 g cottage cheese casserole, a glass of coffee.
• Lunch: 250 g soup with chicken offal; 100 grams of boiled potatoes, fried lamb and vinaigrette; 2 slices of bread; 1 glass of compote.
• Snack: 100 g of berry and fruit salad, a glass of juice.
• For dinner, fish stewed with carrots (150 g), 2 cheesecakes, a glass of milk.
• Before going to bed, a glass of curdled milk with a fat content of 3.2%.

High-calorie food recipes

From high-calorie foods such as meat, fish, milk, sour cream, cheese, you can cook a lot of very delicious meals. They are served not only during the usual daily intake food for breakfast, lunch or dinner, but also when receiving guests. We offer you three recipes for dishes prepared using high-calorie foods that are sold in any store:

Trout baked in foil

• 1 fish weighing one kg,
• Seasoning for fish
• Salt.

How to cook:

1. We clean, wash the fish, cut off the head.
2. We mix 1 tsp. seasoned salt.
3. We rub the carcass inside and out with a mixture of salt and seasonings.
4. Lay the fish on a sheet of foil.
5. We make cuts on the fish.
6. We wrap it in foil.
7. We heat the oven to 200 degrees.
8. We send the fish into it for 30 minutes.
9. Serve fish with cream sauce.

Cottage cheese casserole

You will need:

• 0.5 kg of cottage cheese,
• 1 egg
• 100 grams of sugar
• 2 tbsp. raisins and semolina,
• 1 packet of baking powder
• 1 tbsp rast. oils,
• vanillin,
• a couple of tablespoons of sour cream
• salt.

Instruction:

1. We wipe the cottage cheese through a sieve.
2. We beat the rast. egg butter,
3. Mix semolina, salt, vanillin, baking powder, sugar and add to the egg mixture.
4. We combine cottage cheese and the resulting mixture.
5. We put raisins, mix everything thoroughly.
6. We shift into a mold, level the surface, grease with sour cream.
7. We bake in the oven, heated to 200 gr until cooked.

creamy pudding

Products:

• 1 st. sour cream
• 4 eggs,
• 30 g flour
• 0.5 st. Sahara.

Cooking:

1. Mix sour cream, sugar, flour.
2. Bring to a boil on the stove.
3. Let's cool down.
4. Beat the yolks and whites separately. Add to cooled mixture.
5. We spread it in the form and send it to the oven for 30 minutes.

Video: diet and diet for weight gain

Many guys, girls are struggling to get better. But effective diets do not help to gain weight quickly. And then they use any available funds- eating high-calorie foods: sweets, chips, "fast" food, other unhealthy foods. This approach to catering will give nothing but body fat, cellulite and digestive problems. Gastroenterologist, O. Skiba, does not recommend eating foods containing simple carbohydrates. You can learn how to quickly gain weight at home from the following story.

By far, the most high-calorie foods for weight gain are milk chocolate, pizza and various fast foods. However, if you need to increase your body weight. You shouldn't include these foods in your diet. This can not only lead to obesity, but also harm the stomach. Gaining mass, as well as losing weight, must be done correctly.

Principles of organizing proper nutrition for weight gain

Most often, people who want to gain mass begin to use everything in a row, and this is major mistake. In order to increase body weight and not harm the body, it is necessary to select the necessary energy value of the diet and carefully balance all the main nutrients in the nutrition program.

When you get more energy than you spend, you will gain mass. At the same time, it should be remembered that any of our actions, and each biochemical process in the body requires the expenditure of calories. Even in a dream, energy is consumed, albeit not as actively as during the day.

Girls under 30 spend on average about two thousand calories per day, provided that they are not engaged in fitness. In men, under similar conditions, the costs are slightly higher and amount to 2.4 thousand calories. If you do daily hiking over a distance of 2 to 2.5 kilometers, then the daily energy expenditure increases by about 300 calories.

Women over the age of 40 who exercise daily for 40 minutes burn about 2.4 thousand calories. This figure in men under similar conditions is already three thousand calories. If you want to properly gain weight, then you need to not only eat the most high-calorie foods for weight gain, but also increase the daily energy value of the calorie diet by 300.

Let's look at the nutritional rules that you must follow in order to properly gain body weight:

1. Half an hour before a meal, you should drink a glass of freshly squeezed orange juice to improve performance. digestive system. Note that juice can be replaced with ordinary water (without gas), but you should not drink while eating, so as not to slow down digestion.
2. Eat five small meals throughout the day, or eat three full meals and two snacks. This will allow you to avoid various problems with the work of the digestive tract.
3. Don't forget about micronutrients that perform various functions in the body.
4. In your nutrition program, the main emphasis should be on carbohydrates, protein compounds should be present in slightly smaller quantities, and fats should be consumed in small quantities.
5. You can adjust the energy content of your favorite foods. For example, use sour cream as a dressing for vegetable salad or in buckwheat porridge add butter.

The most high-calorie foods for gaining muscle mass

1. Phosphorus- helps to strengthen tooth enamel. Teeth are approximately 70 percent composed of this mineral.
2. Iodine- used various systems organism, in particular immune and nervous. Also, iodine contributes to the normalization of the balance of lipoproteins.
3. Calcium- helps to strengthen and increase the strength of bone tissue, participates in the production of certain hormones, is used immune system and is one of the components of the cell.
4. Selenium Deficiency of this micronutrient can lead to the development malignant neoplasms and disturbances in the functioning of the immune, reproductive, and nervous systems.

Salmon contains a large number of protein compounds, and thanks to it you can not only gain body weight, but muscle mass. Of course, for this you will have to play sports. The fatty acids contained in this breed of fish increase metabolism.

If you are already into bodybuilding, then salmon will help you gain muscle mass. Those who prefer cardio training will increase body weight due to fat. The energy value of one hundred grams of salmon is 170 calories. Also in this amount of fish contains one gram of carbohydrates, 21 grams of protein compounds and nine grams of fat.

It should also be remembered that the calorie content of the product largely depends on the method of its preparation. Let's say fried salmon will have an indicator energy value equal to 250 calories. Steamed fish is no longer so high in calories - 190 calories. The optimal portion of salmon is considered to be from 200 to 250 grams.

You can use it not only with main dishes, but also use it during snacks, making a sandwich, say, with salmon. You must remember that bread is able to save a person from various diseases. Rye bread has a positive effect on the digestive system, normalizes acid-base balance and also restores the microflora of the intestinal tract. It contains a large amount of vitamin B. It is advisable to eat whole grain bread for food.

The energy value of white bread is 250 calories for every hundred grams. If you want to increase this parameter, then you can fry it in butter. In this case, the calorie content will reach the mark of 450 calories. Many people are mistaken in believing that only brown bread should be eaten during a diet. The energy value of this type of bread is not much different from white and is 180 calories per 100 grams.

notice, that Rye bread should not be used by people suffering from peptic ulcer and gastritis. Today, many people know that whole grain varieties of bread should be consumed. However, they do not differ low rate energy value. On average, one hundred grams of this product contains 220 calories.

First of all, we note sweet fruits. Using diet programs nutrition should avoid bananas, which can help you get rid of cellulite. This fruit is high in potassium, vitamin C and calcium. One hundred grams of bananas have a calorie content of 95 calories. Moreover, there are practically no fats in a banana, their amount is only 0.5 grams. There are quite a lot of carbohydrates - 21 grams.

Grapes are also heavily tabooed during weight loss, but are a great choice for bulking. We also recommend paying attention to dates. The energy value of dried dates per hundred grams is 300 calories. It also contains 70 grams of carbohydrates. In addition, dates are excellent source vegetable fibers, the benefits of which you probably know.

You can occasionally indulge in milk chocolate, but not very often. Use this product until you reach the weight you need. IN large quantities milk chocolate can provoke the development of diabetes and diseases of the cardiovascular system.

Pasta

Now in supermarkets you can find different kinds pasta, and the most popular are wheat. At the same time, they are less caloric in comparison with other types of this food product.

Corn pasta has the highest energy value. One hundred grams of this product contains 349 calories and looks very similar to wheat. Corn pasta will not only supply the body with a large amount of energy, but also speed up the process of utilizing toxins, as well as normalize the digestive system.

Buckwheat pasta has a slightly lower calorie content - 310 calories per hundred grams. At the same time, they contain a large amount of vitamins of groups B and PP, as well as minerals. We note the ability of this product to increase hemoglobin and have a positive effect on work nervous system.

Here are all the most high-calorie foods for weight gain that should be present in your diet until you reach your goal. After that, you should make changes to the nutrition program and switch to maintenance calories.

And how to eat tasty and inexpensive to gain muscle weight see this story:

The issue of excessive thinness for many is no less acute than for others the task of reducing body weight. When almost the entire skeleton of a person can be seen through the skin, there is little attractive in this. In addition, underweight has a negative impact on health and general well-being. Low index body weight is fraught with no less dangers than increased. Thin people have reduced immunity, weaker joints, heart and blood vessels. The state of health suffers, the feeling of fatigue and weakness does not leave even after a long rest. Even light housework turns into a real test of endurance.

suffers no less appearance. Hair loses its attractiveness and healthy shine, nail plates weaken, teeth are more susceptible to the development of caries. The skin acquires an unhealthy appearance, the blush disappears. Increases the tendency to acne, comedones, premature wrinkles.

Before starting to correct the situation with a lack of weight, need to pass comprehensive examination at the doctor's. The reason for the low weight may be hormonal disorders, problems with the glands internal secretion, smoking, high rate blood sugar, tuberculosis and others. In these cases, treatment is needed specific disease. But most often in underweight people, metabolic features are observed. With an accelerated metabolism, products simply do not have time to digest in the right amount.

In that case it will help proper organization nutrition and physical activity. As a rule, with signs of dystrophy, there is a deficiency of not only fat cells, but also muscle mass. You don't need to grab the bar right away. It is quite enough to start just doing general strengthening exercises in the morning and 1 time during the day for 15-20 minutes. On excessive loads a weakened body can react in a negative way.

We must not forget about the rest. Without healthy sleep, at least 8 hours, success is not achieved. During relaxation, active digestion of the food eaten occurs, assimilated useful material, processed and neutralized unnecessary.

Recommendations of experts for gaining the missing weight

1. Power mode- the basis of any diet, even aimed at gaining body weight. You need to eat often, at the same time. It is advisable to develop a plan, choose convenient time for meals, set reminders on your phone and try not to skip meals under any circumstances. It is also recommended to keep a special diary and indicate in it the name and amount eaten and weight at the beginning and end of the day. For these purposes, you need to purchase high-quality scales accurate to grams.

2. Portions should be of normal size. It is contraindicated both not to eat up, and to overeat. With the features of a fast metabolism, malnutrition will not be able to help gain the desired kilograms and ensure the full functioning of the organs. Gastrointestinal tract in such people, as a rule, weak, and overeating will lead to additional load to organs. The situation in this case will only get worse, because additional energy will be required to process excess food and remove the resulting toxins.

3. Do not rush into the pool with your head. Graduality is important. Abrupt change habitual diet on the right can cause stress, which minimizes all results. Every day you need to monitor your well-being and the reaction of the body.

4. Be sure to include proteins of animal origin in the diet. For people who have given up meat, it is more difficult not only to bring the weight back to normal, but even to maintain it. Without building material in the form of amino acids (components of protein), the growth of new cells is impossible. A lot of protein is found in meat, eggs, dairy products. Legumes, including soy, contain proteins from plants, but plants alone are not enough to increase muscle mass. Mushrooms are also rich in protein, but the body cannot absorb it in required quantity. Mushroom food is very difficult to digest, so it is better for underweight people to abstain from it.

5. Carbohydrates are also vital, because they supply the body with energy, especially necessary for low body weight. But not all carbohydrates are created equal. They are divided into easily digestible, and slowly digestible. The source of quickly digestible carbohydrates are confectionery, pastries, cakes. Within a few minutes, they are absorbed into the blood, leading to a jump in sugar levels. They can be used with caution, in small quantities and only immediately before physical activity. Then the received energy is immediately spent without causing harm. It is preferable to eat slowly digestible carbohydrates. They are rich in cereals, pasta, black and bran bread. They are digested more slowly, the body receives energy in stages and there is no jump in sugar levels. No wonder cereals have always been and remain the basis healthy eating.

6. We must not forget about fats, or rather oils. Here doctors advise to opt for oils plant origin. They contain a large amount of unsaturated fatty acids necessary for normal life. Fat is necessary for the brain, nervous system, heart and blood vessels. Most hormones are made up of these substances, and hormones regulate all body processes. Fats of animal origin are less useful. They mainly consist of saturated fatty acids. Such compounds are more difficult to digest and can lead to an increase in cholesterol levels. But in allowable quantities quality animal fats are also needed. These include butter, lard, eggs. But mayonnaise, store-bought sauces, spreads, sausages, chips and crackers should be abandoned.

7. In enough eat foods rich in dietary fiber. Fiber can be found in varying amounts in all fruits and vegetables. Apples and pears, tomatoes and zucchini, bananas and tangerines - the basis of all of them is fiber. This ballast not digested by the body, but it is necessary for normal functioning intestines to maintain microflora. It helps to digest valuable substances and neutralizes poisons and toxins from food.

8. Exclude from the diet too spicy, salty and too fatty foods. Replace deep-fried foods with baked ones, hamburgers and hot dogs with a full meal.

9. Drink a lot. The benefits of water for the body are invaluable. It cleanses every cell of the body and is simply necessary for wellness. You can drink both ordinary boiled water and bottled mineral water. Juices, teas and other drinks clean water will not replace, although they also have the right to be present. You need to drink water 30 minutes before a meal, in order to prepare the stomach, and 2.5 hours after a meal, to clear the tract of undigested food residues.

Sample menu for weight gain

Sample menu for 1 day in order to gain weight:

- Breakfast. Omelet with ham, cottage cheese with sour cream with fruit or candied fruits, herbal drink;

— Lunch. Corn or millet porridge in butter, apple and berry smoothies with nuts;

- Dinner. Navy spaghetti, bread, dried fruit drink;

- Afternoon. Vegetable soup with turkey (beet or cabbage soup), rye or bran bread, jelly;

- Dinner. Mashed potatoes on cream, a piece of red fish, vegetable cutting, compote;

- Before going to bed, kefir or another fermented milk drink.

It should not be forgotten that for sustainable result needed A complex approach. Weight gain should be carried out under the supervision of a doctor who will monitor the state of health. Energy consumption must exceed its consumption. You should not exhaust yourself greatly, forcefully cram food without appetite and engage in physical education to the point of exhaustion. Everything must be done with the mind, calculation and common sense listening to yourself. If you act gradually, confidently, and systematically, believe in success, then the result will be significant and stable.

The success of building a beautiful, strong, healthy body is the right balance between literate physical training and balanced nutrition.

Beginning athletes make a big mistake by relying on weight gain only on protein products. Of course, protein is the main building block of muscles, but for correct formation beautiful body also need carbohydrates, vitamins, minerals, fats.

The second common mistake is the uncontrolled use of the most high-calorie foods for gaining muscle mass. Fruits and vegetables with a low calorie content are important for the proper functioning of the body - you should not completely abandon them. But first things first.

The basic principles of a healthy diet for gaining muscle mass

• In a day, food should be taken 5-6 times in 3-4 hours. This is necessary for the uniform intake of nutrients (substances vital for the nutrition of the cells of a living organism and contained in food) into the body. With 3 meals a day, useful substances come in excess - there is a risk that the body will convert some of them into fat.
• Drink a lot. When gaining muscle mass, many processes are activated in the body, which require at least 2.5–3 liters of water per day.
• Quantity high-calorie foods for proper weight gain should be no more than 70% of total mass products consumed per day. Such non-caloric foods as most fruits and vegetables are rich in vitamins, minerals, fiber, which is important for proper digestion, nutrient absorption and general health organism. The total daily number of calories for weight gain varies from 3000 to 4000.

When compiling a diet, keep the following balance between proteins, carbohydrates and fats:

• Carbohydrates 50–60% of total daily ration;
• Proteins 30 - 35%;
• Fats 10-15%.

Most of the daily ration (70-75%) should be eaten before 17-00.

Approximately 2 hours before training, you need to eat a portion of the product, and slow carbohydrates. Protein is needed to feed the muscles, and carbohydrates will give energy to the body and brain. After training, it is appropriate to use special sports cocktails containing protein, vitamins and minerals. Entrust the choice of drink and its dosage to a professional - he will help you calculate everything correctly. With the help of sports nutrition, you can resolve the situation when it is not possible to eat properly before training. Within 3-4 hours after training, to restore strength after it and replenish glycogen stores in the muscles, it is important to consume a serving of fast carbohydrates. However, preference should be given useful products high glycemic index, and not "lean" on buns, snacks and sweets.

Use sparing heat treatment products (steaming, boiling, stewing). Vegetables, fruits, herbs - eat raw.

Control the amount of weight gain - it should be about 600-800 g per week. Exceeding the upper threshold should be avoided, otherwise the body will begin to store a lot of fat.

Products for gaining muscle mass

The best foods for gaining muscle mass

Any product contains proteins, fats, carbohydrates, a number of vitamins and minerals, so there are a number of products, the regular use of which will saturate the body with many benefits. List essential products Those who want to gain muscle mass:

• Lean meat (beef, chicken, turkey).
• Seafood and fish. Fatty fish is enough to eat 2 times a week or make up for the lack healthy fats with fish oil.
• Fat-free dairy products (milk, yogurt, kefir, cottage cheese). Eat cheese and butter in small amounts.
• Eggs about 6-8 pieces per day. Some nutritionists recommend eating only 2-3 eggs along with the yolks, and eating only protein from the rest to avoid problems with cholesterol. However, there is no scientific evidence for such a recommendation.
• Cereals - cereals, pasta, rye bread as a source of slow carbohydrates.
• Legumes are rich in protein and at the same time are a source of complex carbohydrates.
• Vegetables are a source of carbohydrates, fiber, and vitamins. Just do not overdo it with starchy representatives - beets, potatoes, carrots.
• Mushrooms are rich in proteins, fiber and fats, which are almost completely absorbed by the body.
• Greens are a source of micro and macro elements.
• Fruits under the control of the glycemic index. Sweet fruits and berries - bananas, persimmons, pineapples, watermelons - are best eaten after training.
• Nuts as a source of protein and healthy fats.
• Dried fruits are an excellent source of vitamins and complex carbohydrates. Ideal for a snack.

Nutrition for gaining muscle mass - menu

Diet for 5 days

Sample menu for a week to gain muscle mass:

The proposed menu is advisory in nature and is subject to individual correction. Make up your diet according to the rules outlined, taking into account the regimen of your day. Proper nutrition – important step to build a strong, beautiful body! And be sure to weigh yourself weekly to control weight gain and timely diet adjustments.