Health and Fitness

What To Eat To Gain Muscle Mass – Know about them

Lois

So you want to gain muscle mass right? Well, I’m sure you have started weight training already. But you know what? It doesn’t end there. One of the secrets to getting buff is to eat certain types of foods. So what should you eat to gain muscle mass?

The lean bean is the best fat burner supplement available to the individuals. Learning about the secrets is essential to have desired results. There are different types of foods and you need to learn about them. The collection of the information about it is beneficial for the individuals. 

Well, to really gain muscle mass, you need a really great nutritional plan. This is what makes up the plan; foods high in protein, foods high in carbohydrates and foods lower in fats. Also, you need to make sure that the fat you eat comes from a healthy source. I’ll give you examples of a healthy source later in the article.

So here are some great foods high in protein.

Eggs -Steamed or Roasted Chicken -Tofu -Ground Turkey – Fish (especially tuna!) -Whey Protein -Duck -Soy Beans

It is important you take in a high amount of protein because proteins are the building blocks of cells. So it’s important your diet is high in protein. Now the question is how much protein should you take in? Well here is a little formula you might find useful.

Simply multiply your body weight in kg by 0.8, or body weight in lb by 0.37. This will be the amount of protein you should take in per day. This is the exact formula qualified nutritionists use to calculate how much protein people should take in on a daily basis.

Now let’s move on to your carbohydrate intake.

Brown Rice -Pasta -Potatoes -Whole Grain Bread -Bran -Oatmeal -Cereals -Maize

Carbohydrates are the simplest source of energy. Now the question is how many grams should you consume on a daily basis? Well studies show that if you are on a 2000 calorie diet, you should look to eat 250 grams of carbohydrates.

  • Finally, we come to the fats.
  • Here is a healthy source of fats.
  • Cottage Cheese -Fish -Peanuts -Olive Oil -Almonds

Now how much fat should you consume daily? Well this depends on your sex and body fat percentage.

For Males

Body Fat Percentage: 15% or less, Fat Intake: 25% of your calorie intake Body Fat Percentage: 16% – 26%, Fat Intake: 20% of your calorie intake Body Fat Percentage: 27% or more, Fat Intake: 10% of your calorie intake

For Females

Body Fat Percentage: 22% or less, Fat Intake: 25% of your calorie intake Body Fat Percentage: 23% – 35%, Fat Intake: 20% of your calorie intake Body Fat Percentage: 36% or more, Fat Intake: 10% of your calorie intake

Well, I hope these statistics have helped you. Just make sure you eat right and you’ll cut down on your body fat and see really great gains in muscle mass really quickly.