Regardless of how many hours you spend in the gym lifting weights, following a proper muscle building diet is very important if you expect to achieve significant muscle growth and gain weight as a hard gainer. If your goal is to gain muscle, nutrition probably makes up 80% of the program, so you really need to have a good understanding of the nutrtion component of how to gain weight.
Your muscle building diet should consist of fresh vegetables, fruits, complex carbs, protein and healthy fats, and your cooking standards must be healthy. If you cannot follow the standards, then a good multi-vitamin supplement should be included in your muscle building diet. If all you were to eat was junk food with a lot of fat and sugar in your diet, then sure you may gain some weight but it probably won’t be lean muscle mass and your health will be negatively impacted. You need to eat more in order to gain weight, but that doesn’t mean you can’t do so without regard for your health.
So what exactly should you eat to pack on muscle? A muscle building diet should consist of a lot of fresh fruits and vegetables. For a proper weight gain diet, six or more servings of vegetables and fruits will be ideal in a day. Considering the fact that you should be consuming 6 smaller meals per day to gain weight, you basically want to include a piece of fresh fruit or veggies with every meal. Fruits and vegetables like watermelon, mango, strawberries, citrus fruits, broccoli, brussels sprouts, spinach, tomato, banana, lettuce, parsley, peppers, cabbage, white potatoes, sweet potatoes, carrots, acorn and butternut squash are rich in vitamin C and/or A. These vegetables and fruits should make up a big part of your muscle building diet.
Your muscle building diet also has a lot to gain from cereals and whole grains. It would be perfect to eat at least five servings of whole grains in a day. One serving amounts to two slice of bread, two muffins or half a cup of cooked cereals. Among the whole grains range you should include brown rice, whole wheat bread, cornmeal, corn, bran, bulgur, barley, oatmeal, and buckwheat groats in your muscle building diet.
Finally, a muscle building diet needs a lot of protein to be included for a proper weight gain diet, as proteins are the building blocks of muscle. A single serving equals to two to three ounces of boneless fish, meat, or poultry or one egg. While cooking remove the fats on the exterior of the meat and also select meat without much marbling. Chicken and turkey breasts are a great way to get protein in your diet and it would be a good idea to remove the skin before cooking. Chicken and turkey breats make a great sandwich filling along with lettuce and other vegetables. If you can not get an adequate supply of protein in your muscle building diet from raw foods, then you can look a supplemenation as a convenient way to consume more protein in your diet.
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