Food plan for rapid and healthy mass gain

In mass gain, your concerns are centered on bodybuilding exercises. Whatever training you do, you have to do it the right way. You also need to practice them frequently. Note, however, that you should not limit yourself to the practice of the exercises. For rapid and healthy mass gain, you need to pay particular attention to the diet you adopt daily. Here are some foods that you should eat often and in large quantities.

The egg, a good source of protein

One of the best animal proteins, egg is great for building muscle fast. This food contains vitamins A, B9 and B12, which increase your calorie intake. The cooking method that we recommend is the hard-boiled egg. The egg yolk contains more protein than the white. But you must also eat the white. Don't underestimate the nutritional benefits of egg whites. The egg that you can eat as part of a mass gain is not limited to that laid by the hen. You can also eat quail and goose eggs.

Soy: for increased calorie intake

In your process of gaining mass, you have the opportunity to alternate between vegetable proteins and animal proteins. Like the egg, soy is a benchmark in terms of protein. Soy is made to better build abs and chest. This food is very rich in amino acids, to name only arginine, lysine, isoleucine, leucine. Food derivatives of soy do not contain the same amount of protein as soy powder. The latter is therefore the recommended consumption.

Contact lenses: for lasting weight gain

Generally known for their high mineral content, lentils are ideal for lasting weight gain. They contain very little fat. Their protein content is almost identical to that of soybeans. Very digestible, lentils contain a large amount of zinc and iron. Among different kinds of lentils, the green lentil is the one that you are recommended to eat the most. The only contraindication of lentils would be any problems related to the intestines.

Dairy products: for good muscle development

After an intense practice of strength training exercises, you lose a significant amount of calories. However, your body must always be provided with a good number of calories. For this, dairy products are there for you. They immediately provide the necessary calorie intake when taking the pass. In your bodybuilding nutrition program , you can juggle whole milk and its derivatives. So allow yourself to sometimes consume white cheeses and plain yogurts.

Lean red meats: for good mass gain

As part of your mass gain, never neglect macronutrients. If you're looking to build significant muscle, eat lean red meats. They contain creatine, selenium, zinc, iron and vitamin B12. You mainly find these nutrients in horses, oxen, lambs, bulls, goats, sheep and ostriches. Grilling and steaming are the recommended cooking methods with lean red meats

White meats: for a significant energy intake

It should be noted that white meats contain almost the same nutrients as lean red meats. White meats are notably present in rabbits, pigs, calves, poultry and wild fowl. A 100g white meat contains on average 30g of protein. The fat content in white meats is very low. The risk of an increase in fat cells is thus reduced. Prefer grilled white meats to cooked white meats.

Oily fish, an essential food for weight gain

Did you know ? Omega-3s play an important role in a muscle mass gain nutrition program. You mainly find these nutrients in oily fish. They also have the function of fixing proteins and carbohydrates in your muscle fibers. Here are the fatty fish that you should often include in your dishes: halibut, tuna, mackerel, sardines, salmon and herring. These contain on average 15g of protein per 100g. You can cook your oily fish both steamed and in the oven.

White fish, a very digestible and fat-free food

In your weight gain food plan, you need fat; however, their consumption must be limited. For this, you can chain oily fish and white fish. To do this, you must sometimes prepare to eat whiting, hake, hake, roach, carp, tench. You can also eat sole, gudgeon, grouper, bleak and monkfish. In a 100g white fish, you will find an average of 18g of protein. White fish are best cooked in a pan, as they contain practically no fat.

Almonds, a dry fruit bursting with protein

It should be noted that almonds are part of the families of oleaginous fruits. In principle, they are a good source of protein. But as an oleaginous fruit, lipids are also abundant in almonds. Important is the amount of calories present in these fruits. In only 100g, you find more than 600kcal. Which is very beneficial in the context of gaining muscle mass. Almonds are best eaten after intensive training. Indeed, they act immediately on the muscle fibers.

Avocado, a good ally in gaining muscle mass

It is not necessary to recall the medicinal virtues of avocado. But in terms of bodybuilding, it will be your ally, to be integrated into a bodybuilding diet program. Rich in lipids, avocado plays a significant role in mass gain. This fruit is also ideal for replenishing vitamins, which are essential in bodybuilding. The calorie content of this fruit is high. One piece contains on average 150kcal. To recover the energies lost during the practice of the trainings , the consumption of one or two pieces of avocado will do the trick.