What to eat to gain muscle and weight

For many fitness friends, in order to make the muscles on the body appear faster, in addition to daily exercise, they also need to eat some food. So, what is the best thing to eat to gain muscle and weight? In fact, if you want to gain muscle, you must eat more high-protein foods in your daily diet. For example, lean meat, eggs, etc. Of course, it would be great if everyone could buy some protein powder.

1. Calculate calories

The first calorie you need to calculate is your TDEE, which is your total daily calorie consumption. You just need to consume more than your TDEE, but don't consume too much at one time, because if you consume too much, your muscles will increase, but your fat will also increase.

If you want to gain muscle without gaining fat, you must not consume too many calories. Increase your calorie intake slowly and in stages according to your muscle mass.

But if you reach a plateau in your muscle growth, you can increase your calorie intake, but you don't need to consume too much during the steady growth period.

2. Calculate the ratio of nutrients

We know that our body is made up of different components, and different nutrients have different effects on the body. If you want to gain muscle, eating alone is not enough, you must also master the proportion of nutrients.

The ratio of 50% carbohydrates, 30% protein, and 20% fat can help you gain muscle better.

Because carbohydrates generally provide energy, and both training and recovery require energy replenishment, the proportion of carbohydrates is relatively large.

Protein is necessary for muscle building, but if the calories you consume are higher than your TDEE, your body will have many energy sources and amino acids will not be used too much, so you don't need too much protein.

The fat we consume should be healthy, such as nuts, olive oil, etc., and not from unhealthy foods, such as KFC.

If you need to increase your calorie intake, but you can't eat so much food, you can just change the ratio of your nutrient intake. It is best to change the ratio of carbs to fats.

On rest days, don't consume more calories than your TDEE, keep the amount of protein the same, and swap the ratio of fat to carbohydrates.