Protein is an important part of your diet for weight gain, but there is a point after which more protein is not necessarily better, but simply more. You can find diets for weight gain that suggest you eat 2-3 grams of protein per pound of body weight, or even more, but registered nutritionist Doug Kalman, Ph.D., says that at a certain point all that extra protein cannot do much to increase muscle mass. Instead, it can just empty your wallet and upset your stomach.
"While you are in protein sweetness 0.8-1 g per pound [of body weight]consider yourself covered up. For most people, this is about 20-30 percent of the total calories. "
According to Kalman, the best plan is to distribute your protein in a dose of 20-40 grams during the day.
Shoot 50 percent of the total calories from carbohydrates to maintain strength, size and performance. Here are a couple of useful tips from Kalman's video on Bodybuilding.com Basics of Fitness Nutrition.
- “When you want to gain weight, this is definitely NOT the time to go with a low carbohydrate content. Yes, you can see a slight decrease in muscle mass when you gain weight. This is normal. Every pound of muscle you add now will make it easier to become more specific later. "
- “Even if you gain weight, keep the added sugars as low as possible. Rely on them, really, nothing, except pounds of fat. Whole grain. Vegetables. Fruits. These are your carbohydrates – there are a lot of them. "
Fats are an important part of a person’s diet. They help you digest certain types of vitamins and maintain optimal hormones and brain functions, among many other important functions. But they are also the easiest way to add calories. Each gram of fat contains 9 calories, more than twice the calories per gram than protein and carbohydrates, which contain 4 calories per gram.
Along with all this energy, fatty foods also usually have a really good taste. But this does not mean that you have to stock up on donuts. Prioritize fats from high-quality sources, including nuts, seeds, avocados, meat and olive oil, and you get all the benefits without empty calories.
Fats also have the lowest thermal effect of food compared to carbohydrates and protein. This means that your body burns 5–30 percent fewer calories, which digest fats, than the other two macronutrients.[1,2] The less calories your body spends digesting food, the more weight you can save.
A simple way to increase the fat content in your diet is to cook meat and vegetables in olive, coconut, or other calorie-rich butter. You can also add a little oil to the protein shakes – don't worry, you won't try it. You can also add some fat with your choice of protein. Instead of choosing super meat, choose 80/20 ground beef, chicken thighs instead of chicken breasts and look for a little more marbling in steaks. Good options include rib-eye and t-bone.