|  | Diet Nutrition | Nutrition

Diets for Muscle Gaining

What you eat plays a major role in your body composition. If you are looking to gain muscle you need to incorporate a muscle building exercise routine into your life and eat the proper foods to support muscle growth. Protein is the key nutrient needed to gain muscle mass because muscle is made out of protein.

  1. Protein Builds Muscle

    • To gain muscle mass, it is recommended that you eat one gram of protein for each pound of body weight you have. For example, if the scale reads 160 pounds you need to eat 160 grams of protein to support muscle growth. Opt for healthy, lean types of protein that are low in carbohydrates and saturated fat like chicken and tuna.

    Breakfast

    • It is never a good idea to skip breakfast, especially if you want to gain muscle mass. Eggs are full of protein and other vitamins so they make a great choice. Try scrambling three to five eggs for breakfast each day. Place a skillet on a burner set on medium heat. Add a tab of butter to grease the pan so the eggs won't stick. Crack the eggs into a medium bowl. Pour a tablespoon of milk for each egg. Add a dash of pepper and salt. Mix thoroughly with a fork or wire whisk. Shred your cheese or add ham or sausage chunks if you desire. Pour the mixture into the heated skillet, scrambling occasionally. When the eggs are fluffy they are ready to eat. You can add salsa, ketchup or anything else you want. Adding milk and toast will provide extra protein.

    Lunch

    • Anything will work for lunch as long as it is packed with protein. A tuna salad sandwich is a great choice. If you are worried about the high saturated fat content of mayonnaise, substitute yogurt in its place. To pack in a lot of protein, purchase a sub sandwich or long roll cut lengthwise so you can add lots of tuna. Mix a can of tuna with two spoonfuls of yogurt and stuff it in the bread. You can add chopped celery, mustard, almonds or anything you think of to enhance the flavor. If you don't like tuna, try chicken or turkey instead.

    Dinner

    • Have more protein for dinner. It is essential to choose a variety of proteins so you don't get sick of eating the same foods. Meatloaf made with lean ground turkey or beef is a delicious meal. Mix a pound of meat with two eggs. Add a chopped onion and half a sleeve of crumbled saltine crackers. Pour in one-half cup barbecue sauce or ketchup. Knead the mixture with your hands. Form mini loaves of meatloaf and place on a cookie sheet. Bake at 350 degrees for 45 minutes. Mix mustard and honey together and pour over as a glaze.

    Snacks

    • If you get hungry between meals you can have a snack. Opt for protein shakes and bars. There are many flavors and varieties to choose from. Add as many as you need to get the required amount of protein, depending on your weight, after you calculate how many grams of protein you get with your regular meals. Be sure to get the recommended amount of protein but try not to exceed 15 grams more than what is recommended because too much protein can overwork your digestive system and stress the kidneys.

Nutrition - Related Articles