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​Eating for muscle gain

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If you want to build muscle, you need to combine a smart eating plan with a consistent resistance training programme – one without the other will not produce significant gains.

The most important thing when it comes to building muscle is calories. To gain weight, you need to take in more calories than you burn. Scientists recommend increasing your usual calorie intake by 20% – that works out roughly an extra 400 – 500 calories daily for most gym-goers. If you normally consume 2700 kcal daily without gaining weight, you will need to eat 2700 x 1.2 = 3240 calories to gain muscle mass

To fuel your muscles while preventing an increase in body fat, divide your food into 5 – 6 meals a day. Smaller meals provide a more constant supply of protein and carbohydrates, two key nutrients needed for muscle repair and growth.

Muscles need protein to help them grow and rebuild from intense workouts. Aim to consume between 1.4 and 1.8 g of protein per kg of body weight daily. If you weigh 70 kg, you would need between 98 and 126 g per day.

Chicken, turkey, fish, lean red meat, eggs, dairy products and protein powders provide complete protein, including the eight essential amino acids muscles need to grow. Tofu and other soya products, quorn, beans, lentils, nuts and cereals provide smaller amounts of the essential amino acids. Combining two or more of these foods increase the overall protein value. If you’re trying to gain muscle mass but want to keep body fat under control, choose lower fat protein sources like skinless poultry and very low fat dairy products.

The timing of protein intake is actually more important than the total amount. Many studies have shown that athletes gain more muscle when they eat some of their protein before and also after training than when they consume the same amount of protein each day but consume none before and after their workouts.

You need to eat a minimum of 5 g of carbohydrates per kg of body weight daily and, depending on your individual metabolism, body fat level and training volume, up to 7 or 8 g. If you weigh 70 kg, you would need between 350 and 560 g a day.

Choose fibre-rich carbohydrates like potatoes, bread, porridge, rice, pasta, fruit, beans and lentils. Honey, dried fruit, fruit juice are denser sources of carbohydrates and make it easier to reach your daily carbohydrate needs if you have a fast metabolism.

Weight gain tips
  • Plan your meal and snack times in advance and never skip or rush them, no matter how busy you are.
  • Increase your meal frequency – eat at least three meals and three snacks daily.
  • Eat regularly and avoid gaps longer than three hours.
  • Plan nutritious high-calorie snacks –  yoghurt, nuts, dried fruit, and cereal bars.
  • Try nutritious drinks such as milk-based shakes, smoothies and juice to help bring up your calorie and nutrient intake.
  • Boost the calorie and nutritional content of your meals by adding extra dried fruit, bananas, honey, chopped nuts or seeds.

For more diet, health, food and fitness information visit www.weightplan.com or download the Gym Training App
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
    • FAQ - Activity Diary
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    • FAQ - Weigh-ins & Body Stats
    • FAQ - Reports & Printouts
    • FAQ - Technical Help
  • Contact Us