A well-designed diet provides an opportunity to use nutrients that will help you gain weight. Exercise will help build muscle.
Instructions
Step 1
Going to the gym will give the muscles the opportunity to grow if the amount of calories consumed is increased, since muscles need "building material" and the whole body needs energy for an intense workout. Include enough protein and carbohydrates in your diet if you want to gain weight and build muscle. The daily calorie intake, calculated for people of normal physique, should be increased by 3 times if you are subjected to physical activity.
Step 2
A balanced diet is just as important as a high-calorie one. Increase the proportion of protein in your diet to 30%, do not forget to include fatty acids and simple carbohydrates in the diet.
Step 3
Eat complex carbohydrates before training, energy is not released from them immediately. Eating an hour before class will give you the opportunity to go on a workout with a "light" stomach, which will create favorable conditions for weight gain and help the body supply energy to the muscle cells.
Step 4
Think about how different nutrients are digested differently. Eat separately proteins and carbohydrates with fats, proteins need an acidic stomach environment, and carbohydrates and fats reduce its acidity. Eat on a schedule, then gastric juice will begin to be produced in advance, this will increase the absorption of proteins and contribute to weight gain.
Step 5
Since muscles are 75% water, and during exercise it goes away with sweat, you need to make up for these losses. You should not drink sweet carbonated water, it is bad for the stomach. Minerals are more difficult for the body to assimilate, so pure plain water is best suited, you need to drink it as much as your body requires. It is good to drink a packet of milk after training, it contains about 30 g of protein, which is absorbed at a time.
Step 6
To gain and maintain weight and muscle mass, you need to take vitamins, macro- and world elements. In order to build muscle, you need calcium, joints need vitamins A, C and E, bones need vitamin D3. Take a vitamin complex containing all the substances your body needs and stop taking chemicals to stay healthy.
