Gain Weight With These 5 Nutrition Tips
If you want to gain weight, you need to focus on how you’re eating. After all, gaining weight is all based upon your nutrition.
In order to gain weight, you must first create a calorie surplus in which calories are either used for building muscle or they are stored away as fat.
So, if you want to gain weight, you must first look at the way you’re eating, before you look at your training or the supplements you take.
Here are 5 simple, proven things you can do to gain more weight in less time.
1. Eat a large breakfast
Start the day off right by eating a large breakfast. In fact, you want to consume most of your daily calories early on in the day and reduce them as the day goes on.
So the largest meal each day should be breakfast and they should get smaller as you go.
Your breakfast should be high in protein, moderate in carbs, and low in fats. A large breakfast will jumpstart your metabolism and give your body the nutrients it needs, when it needs them.
Never train on an empty stomach, that’s the fastest way to lose muscle possible. If you train in the morning, the bulk of your calories should come after your workout, not before. It’s tough training in the morning if you have a full stomach.
2. Eat often and eat a lot
You need to eat many meals throughout the day, spread apart by about 3 hours. This way, you have a steady, constant stream of nutrients that your body can use for muscle and tissue growth.
Eating often will also help your body use the calories you’re taking in for muscle mass growth and will be less likely to store them as body fat.
3. Take in a lot of protein
Your body requires protein to build muscle mass. I’m sure if you want to gain weight, you’d like most of it to be muscle mass and not fat.
Protein is responsible for building muscle. Try and get 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds, you want to eat at least 150 grams of protein, preferably more.Learning about the in’s and out’s of internet marketing can be difficult unless you have a great mentor and where can that mentorship be found? If you really want to succeed online you must get yourself a copy of Commission Blueprint 2.0 created by Steven Clayton and Tim Godfrey. The tools alone are worth the cost alone. Best wishes!
For each meal, try and get 30 to 40 grams of protein from quality sources like chicken, tuna, fish, turkey, eggs, lean red meats, dairy, and meal replacements.
4. Consume a pre-workout meal
To gain weight, you need calories. You also want to protect yourself from muscle tissue breakdown.
If your body needs nutrients during a workout, it will break down muscle tissue to get it. But by supplying your body with nutrients before a workout, you give it the raw materials it needs for fuel, so it will not break down muscle tissue.
Take 12 ounces of grape juice or Gatorade and to it add a scoop of whey protein, 5 grams of creatine, and 10 grams of glutamine.
This pre-workout shake is guaranteed to help you gain weight.
5. Get the proper post-workout nutrition
You want to take another one of these shakes right after training, to supply your muscles with the nutrients they need to build new muscle mass.
At this time, you also want to replenish the lost glycogen in your muscles. The best thing to do for post workout is to drink another juice/protein/creatine/glutamine combination. You want to have about 50-75 grams of carbs and 35-50 grams of protein right after your workouts, depending on your size.
About an hour after training, eat a solid, whole food meal that’s high in protein and complex carbs. Like breakfast, this is an important part of your daily nutrition because your workouts really depletes your body of needed nutrients and this is the perfect time to replace them for proper muscle recovery and growth.
These 5 tips will help you gain weight fast and also help you increase your muscle size and strength. If you’re not gaining the weight you want, you’re probably not eating the best way possible.
Shawn Lebrun
http://www.articlesbase.com/fitness-articles/gain-weight-with-these-5-nutrition-tips-10377.html
any tips on healthy weight gain(:.?
(: … mmk. sho, here goes:
i’m 14-years-old, somewhere between 5′2 – 5′4 (not exactly sure D:) for height, & either 100 lbs even or slightly below such a line. i’m not anorexic, nor do i look it, but i haven’t been a " big eater " since i was a toddler. i have acid reflux disease which causes me to feel " full " before i actually am, & sometimes gives me false feelings of heart attack chest pains (0.o weird right.? lol. idk. it’s just what my doctor tells me.
). you get different responses from different people when you ask about my age (lol): in my opinion i look about my age most of the time or a little bit older/younger depending on the day, & most people feel the same way about it. lol. buuuut … keep this all in mind while you read the rest. 
though i’m pretty much alright with how i look, i would like to have a little bit of some >healthy< weight gain to be sure that my ending stages of puberty go through smoothly since i’m nearly done growing (so says my doctor anywho, & " healthy " is certainly the key word here
). any ideas.? i don’t feel like asking a nutrition specialist, & nor will i take " eat all your food " for an answer … so, don’t bother dropping those as answers, unless you mean ‘em as jokes. lol. xD
also, at what age do your breasts entirely >stop< developing.? cos i’ve heard mixed reviews on such a question, & it was just a curiosity type of thing. lol.
but, anywho: most elaborate explanation of the weight gain thing & most reasonable reply to the bonus question gets the 10 points.! thanks(:
also: i’m not looking to gain a lot of weight … i’m actually quite alright with my figure as is, but i’d just appreciate some suggestions on how exactly to put myself in am okay position with weight for my ending bits of puberty/growth … (:
i want to >GAIN< weight, not >LOSE< weight. in fact, my step-dad thinks i should be on an opposite of " the biggest loser " & call it " the biggest gainer " xDD … but he’s just joking around; i don’t look >that< thin. lol(:
To gain some weight at a moderate, healthy pace:
Have larger portions of healthy food
Eat more carbohydrates (like potato, pasta, all that)
Have a small serving of dessert after dinner
Exercise less
Also, my boobs stopped growing when I was 16
References :
It’s actually the same answer as for weight loss, proper diet and exercise. That includes all the things you’d normally see on the food pyramid including red meat. Fads don’t work. Neither do spammers pretending to help. Or you could live on chicken fried steak, mash potatoes, and cream gravy and sit on the internet all day. It worked far to well for me.
References :