Products for weight gain
Weight gain contributes to food, containing large amounts of protein, as it takes an active part in the formation of muscle tissue. To recover, you need to drink 1.5-2 grams of quality protein per day per 1 kilogram of body weight. In the diet include salmon, tuna, shrimp, grilled chicken breast, Turkey, pork, dishes of minced beef, eggs, cheese and milk.
In addition, when you eat protein be sure to take enough time to exercise.
Carbohydrate foods are the main sources of energy, as it enters the body by chemical processes are converted into glucose, which supplies the body with essential for life energy. And if carbohydrates in the body is not enough, he has to replenish energy stores will use muscle tissue. As a result, this will lead to a significant reduction of muscle volume. Quality carbohydrate foods include oatmeal, brown rice, bread, beans and potatoes.
Useful unsaturated fats are also necessary for the body, including for weight gain. To products containing healthy monounsaturated and polyunsaturated fats include: avocado, olive and Flaxseed oil, almonds, hazelnuts, sunflower seeds, dried fruit and oily fish.
Nutrition guidelines for weight gain
To gain weight, eat at least 5 times a day, but not more than 7. Stomach time to digest food and get from it the useful components in full, if you are the meal separated from each other by a break in 3 hours.
In addition to the core products that contribute to weight gain, be sure to include in the diet fresh fruits and vegetables are storehouse of vitamins and minerals, as well as contribute to the normalization of the gastrointestinal tract.
If after all efforts you will not be able to gain weight, be sure to seek the advice of a specialist.
Sample menu for gaining weight
Breakfast: muesli with natural yoghurt, Cup of cocoa with milk, bread and 1 Apple.
Second Breakfast: a Cup of sweet tea and a sandwich with ham and cheese.
Lunch: serving of soup, bread, boiled rice with stewed meat, 1 tomato and 1 Cup of vegetable juice.
Snack: 1 Cup milkshake or sundae.
Dinner: any porridge prepared with milk, bread, fruit salad and a Cup of sweet tea.
Before bed: 1 Apple or 1 Cup of yogurt.