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Muscle Mass Gaining Diet Plan Tips

Gaining muscle requires both hard workouts and a proper diet. In order to gain weight you must take in more calories than you burn. Typically, this means eating more food. When trying to gain muscle, you must choose foods high in protein and low in refined carbohydrates, sugar and fat.

  1. Eat More

    • To gain .5 pounds of muscle per week, you must eat 250 extra calories per day. You can add these calories in the form of a large snack or add some food to a few meals. If you recently increased the amount of time you spend in the gym you will need to add even more calories as you are burning a lot of energy during your workouts. Try adding 500 calories per day if you're working out intensely. If this does not lead to muscle gain in a few weeks, add another 100 calories to your daily routine each week until you see progress.

    Eat More Often

    • Eating too much food at once can leave you feeling sluggish and bloated. When you are trying to increase calories it is important to eat smaller meals more often. This will also help with energy for your workouts.

    Eat More Protein

    • Strength-training athletes typically need .7-.8 grams of protein per pound of body weight. If you do not meet this requirement, add your favorite healthy, protein-rich foods to your meals and snacks. Try to include some plant sources of protein such as tofu and beans for added nutrition.

    Try a Shake

    • Many bodybuilders turn to meal-replacement drinks, powders and bars in order to consume an adequate amount of calories and protein. You can find these foods at most grocery stores, gyms and vitamin shops. Watch your sugar intake, though, as many of these supplements are full of added sugars.

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