If you're trying to gain muscle, there are a few things you should know. First and foremost: don't overdo it! You're going to want to eat as much as possible, but it's important that you don't. The more calories your body burns in a workout session, the more muscle it will build—so choose foods that will help boost your metabolism without making you feel bloated or slow. This guide will show you how to plan meals & nutrition.
Breakfast
- If you're looking for a simple breakfast, try scrambling some eggs with cheese on toast. You can also make an omelet or scramble some veggies like mushrooms and onions; then add them to your eggs for additional flavor. Eggs are a great source of protein and vitamins, and they're easy to make.
- Oatmeal is another good option for breakfast because it's low in fat but high in fiber and protein--two things you need to build muscle! Make sure you add some fruit and nuts (if you like) for extra flavor and nutrients.
- Pancakes: Pancakes are another great breakfast food because they're high in carbohydrates (which give you energy) and fiber (which helps keep your digestive system running smoothly).
- If you're not into eggs or oatmeal for breakfast, try making yourself a fruit smoothie instead! Just put together whatever fruits are in season at the moment with milk or yogurt for added protein content; then blend until smooth! You can also try adding whey protein powder if you want something extra special.
Lunch
Lunch should be a balanced meal. A good lunch will have some protein and carbohydrates, but you don't need to go overboard on either one. A salad is an excellent option for lunch because it provides both of these nutrients in addition to healthy fats (like olive oil and avocado).
- Avoid high fat foods like mayonnaise or cheese at this time of day--they'll just add unnecessary calories without providing much benefit! Instead try adding some extra veggies like avocado or cucumber slices as well as a little hummus if you're feeling adventurous!
- Processed foods like fast food burgers aren't going to help you gain muscle mass--in fact they probably do more harm than good because they're loaded with sodium and sugar which can lead to weight gain over time if eaten too often! Stick with whole foods instead whenever possible during this mealtime so your body gets all the nutrients it needs without having any negative side effects associated with highly processed foods such as those mentioned above.
Dinner
- Protein sources: beef, chicken, fish
- Carbohydrates: vegetables and fruits
You should aim to consume approximately one gram of protein per pound of body weight each day. For example, if you weigh 200 pounds (91 kilograms), then your daily protein intake should be about 200 grams.
It's important to eat a variety of foods throughout the day in order to make sure you're getting all of the vitamins and minerals your body needs. Try to eat several different types of fruits and vegetables each day (at least three different kinds), as well as lean proteins such as fish or chicken breast.
You should also make sure that you get enough healthy fats in your diet by eating things like nuts, seeds and oils. It’s also important to get enough carbohydrates and fat in your diet. Carbohydrates provide energy for your body, while fat helps keep you feeling full longer. If you're active, aim for approximately 15-25% of total calories from fat. For example, if you eat 2,000 calories per day (the recommended amount for most adults), then 300-500 of those calories should come from fat.
Snacks
Snacks are a necessity for those who want to gain muscle. You need them, and you should be eating them every 3 hours or so. Snacks help keep your metabolism running at a high rate, which is important if you're trying to gain muscle mass.
The best snacks are high in protein and low in fat. Carbohydrates can also be helpful if they come from healthy sources like fruits and vegetables rather than candy bars or chips! Make sure that whatever kind of snack you choose is portable; this way it will be easy for you to bring anywhere with no hassle at all! Finally, make sure that whatever type of food item(s) make up this part of your diet tastes good because otherwise why would anyone want eat it?
Drinks
Drinks should be in the form of water, milk and fruit juice. Avoid drinks that are high in sugar or caffeine.
Drink water to stay hydrated and healthy. A good rule of thumb is to drink half your weight in ounces every day. For example, if you weigh 150 pounds, then drink 75 ounces of water per day. This will prevent dehydration and help maintain a healthy heart and brain function as well as keep your skin looking younger longer.
Drink water before meals. By drinking water before eating, you can reduce your overall calorie intake. Drinking water before meals may also help keep you from overeating or emotional eating.
Drink sparkling water instead of soda or juice. Sodas and juices are full of sugar and calories, which can cause weight gain and health issues like diabetes over time.
Takeaway:
- Drink lots of water
- Eat lots of protein
- Eat plenty of vegetables, especially leafy greens and cruciferous vegetables like broccoli, cauliflower and Brussels sprouts
- Eat healthy fats in moderation (think avocados, nuts/seeds)
- Avoid processed foods as much as possible; if you do eat them make sure they're whole grain or at least minimally processed (like the ones on this list)
When to eat: Eating every 2-3 hours will help keep your metabolism up so that you burn more calories throughout the day! If you get too hungry between meals try eating some almonds or peanut butter with apple slices instead of snacking on junk food like potato chips or cookies (which will only make matters worse).
You should also aim for 5-6 small meals per day instead of 3 big ones - this will help prevent overeating at one sitting which can cause weight gain over time because it slows down digestion causing bloating & gas build up in our digestive tract leading us not being able to fully digest all nutrients consumed earlier during meal times before getting another chance later on down line which means wasted calories going right through us rather than being absorbed by our bodies properly.
Conclusion
There you have it, 5 easy nutrition ideas that will help you gain muscle. If you're looking for more information on how to get started with building muscle, check out our guide on how to build muscle fast.
