Nutrition for weight gain is not comparable to the thoughtless use of most calorie foods. Nutritionists are advised to correctly approach the set of additional kilograms so that they do not suddenly become unnecessary. In what cases is a weight gain necessary?
Often, people are worried about overweight, struggling with it, using special diets, exercise, or all together.
But there are situations where the weight of the body is low and it is necessary for one or another reason to fill the deficit of kilograms.
Nutrition for weight gain is especially important for very depleted people, after exhausting illnesses, in sports for muscle building, as well as with insufficient weight gain in pregnant women.
Asthenic type of body is largely determined genetically. Some people want to get better because they do not like their lean appearance. Perhaps, excess cattle is associated with diseases of the endocrine system or the digestive tract. In this case, you need to seek help from an endocrinologist or gastroenterologist.
Useful or harmful pounds?
For the body is not the same, due to which tissue is filled with a shortage of body weight. If this happens due to an increase in adipose tissue, then for the body it is clearly harmful. Excessive fat deposits complicate the work of the internal organs and interfere with the active movement. Nutrition for mass recruitment can accelerate the development of muscle tissue, and it is much more useful than fatty deposits.
Muscles are a protective corset for the musculoskeletal system, they help a person to live actively and easily withstand various physical activity. In addition, the relief muscles add to the body athletic beauty and harmony. Some people, especially athletes, specially change their diet to gain weight due to muscle tissue. This allows you to compete with the next weight category.
How to pick up a diet for weight gain
It is better to have a nutrition diet for a mass diet developed by a nutritionist. You can do this yourself, but first you should carefully analyze your daily menu. Without a food diary, it's extremely difficult to do, so it's best to set up a special notebook for the whole day's eating. The feature of this diary is not counting calories, but an analysis of what eating out and the reasons that led to eating these dishes.
In the construction of the correct body weight for nutrition in no case can not go from the opposite and include in your diet only sweets and fatty foods. Nutrition for weight gain should definitely be calorie, but mainly due to the high content of protein. Protein is the main building material for the cells of the body, a source of amino acids, and it is he who increases the muscle mass and weight.
When in a daily ration of nutrition for body weight caloric content will be 200 calories more, then in a year you can expect an increase in its own weight by 8-12 kg.
When the protein is cleaved, essential and substitutable amino acids are formed, which are part of many enzymes, the own proteins of the body. It is important that in the diet for weight gain necessarily have complete proteins, that is, those that contain in its composition both the substitutable and essential amino acids.
It is known that all vegetable proteins are inferior, including mushroom protein and soy. To the complete protein in the diet for mass recruitment include:
- Milk and dairy products;
The value of protein in the diet for weight gain is determined by the proximity of its amino acid composition to the set of amino acids in humans.
Nutrition for body weight: the body's need for protein
Proteins are the main building material and with age the need for them becomes less. It is also known that some external and environmental factors may increase the body's need for proteins. There is also a difference in sex - in women, muscle mass is less developed, therefore, there is less need for proteins.
On average, an adult needs 80 to 100 grams of protein per day. In order to gain weight, the male must have at least 0.8 g/kg/day in the diet. squirrel. The distribution of the main nutrients in the diet menu for mass recruitment should be 12% for proteins, 58% for fats and 30% for carbohydrates.
To gain weight, products should be selected from the following list:
- Skimmed milk;
- Low-fat cheeses;
- Low-fat meat and fish;
- Fresh vegetables and fruits;
- Rye bread;
- Rice and lentils;