For some time, let’s keep the beginner misconceptions aside, it is a very well-known fact that main muscle growth is not attained only by training. If your aim is to put on 15 pound mass of muscle in just six short weeks, you have to consume a lot of carbohydrates, a lot of protein and even a good amount of fat. However, it is not as simple as consuming no matter what you can get hold of.
Sure, visiting McDonald’s and having two big burgers, fries and a regular coke on a daily basis can land you on gaining weight — but this weight that you are gaining is a wrong kind of weight and not advisable.
Building worth muscle less a perfect tummy takes a well-designed plan, one which makes you eat the right sort of foods at the right times and in most favourable proportions. It may sound quite complicated, but let’s break it down into nice and easy pieces.
Protein juice, supplements and other protein based products are time and again, publicized as food for weight loss, but they can definitely have the reverse effect as well. Any kind of food which encloses calories in it can make weight gain possible, only if you consume it in surplus. So it is significant to timepiece your serving amount and stay within suggested nutrient quantity if weight is your main concern.
Recommendations for Weight Gain through Protein
The quantity of protein that you require on a regular basis totally depends on various factors, for instance, your age, weight, and level of activity. As a general rule, Rice University suggests that inactive adults consume 0.4 grams of protein per pound of their body weight and that adults who are much more active consume up to 0.6 grams per pound of their body weight.
For a 200 pound adult, this means planning for 70 to 100 grams of protein at a regular basis. Occasionally having above that amount is hardly ever harmful, but having to do so on a longstanding basis might raise your regular calorie ingestion along with that your increased chances of heart disease, kidney problems and digestive issues.
Consuming a large amount of protein is definitely not going to make you increase your weight, but having plenty of calories can – and there is over and over again a connection between the two since a few high protein based foods are known to be high in fat and calories as well.
If you are on a diet with high protein and do not wish to gain weight, then take care that you are burning additional calories than you are eating by maintaining a thorough journal for food and exercising on a regular basis.
There are many digital exercise calculators and calorie counters available in the market that can help you to figure out the amount of calories that you are burning with daily exercise and activities.
Going with high protein based foods, which are low in calories will also assist you in keeping your weight in check. The USDA suggests consuming mostly lean white meat, fish, beans, extra lean beef, legumes, peas, soy items and nuts.
Prefer eating dairy based foodstuffs which are generally labelled as low fat, fat free or non-fat. If you are subsequently following a diet with high protein and are consuming protein shakes or supplements, make sure that you use them as along with your meal that are the part of your well planned diet occasionally, this might help you in gaining weight.
When you are choosing which foods to eat, make sure that you go with the diet plan which offers about 50% of your calorie intake directly from proteins, in particular lean proteins.
Here is a list of protein based food that can help you in bulking up. A large fraction of your diet plan must consist of lean proteins from sources like
- Fish as in cod, tuna or salmon
- Red meats as in lean steaks and lean beef
- Chicken and turkey
- Dairy based products like low-fat yogurts, milk, and cottage cheese
- Protein supplements as in soy protein and whey protein supplements.
Make sure that you get an approval from your consultant or a registered dietician prior to making any key alteration to your diet plan, in particular if you have any history medical condition. Subsequently following a diet with high protein can in fact be an efficient way to curb weight loss or work toward steady weight gain.