Protein is an important part of your diet for weight gain, but there is a point that more protein is not necessarily better – it's just more. Weight gain diets suggest that you eat 2-3 grams of protein per pound of bodyweight or even more, but registered dietitian Doug Kalman, Ph.D., says beyond a certain point that all the extra protein may not do much, to increase muscle mass. Instead, it could just empty the wallet and upset your stomach.
"As long as you find yourself in the protein sweet spot of 0.8-1 grams per pound [of body weight] you consider yourself covered for most people, that's about 20 to 30 percent of your total calories . "
According to Kalman, it is best to distribute the protein in doses of 20 to 40 grams throughout the day.
Use 50 percent of total carbohydrate calories to support strength, size, and performance. Here are some carb tips from Kalman's video from the Foundations of Fitness Nutrition course from Bodybuilding.com.
- "If you're looking for weight, it's definitely NOT the time to go low-carb." Yes, you may see a slight decrease in muscle definition while adding weight, which is fine, every pound of muscle you Adding it now will make it easier to become more defined later. "
- " Even if you stock up, consider adding as little sugar as it is. There's really nothing to gain by relying on it except on pounds of fat "whole grains, vegetables, fruits." These are your carbohydrates – eat many of them. "
Fat is an important part of the human diet. They help you to digest certain vitamins and maintain optimal hormones and brain functions, among many other important functions. But they are also the easiest way to add extra calories. Each gram of fat contains 9 calories, more than twice as many calories per gram as protein and carbs, both of which contain 4 calories per gram.
In addition to all this energy, fatty foods usually taste great too. This does not mean that you should shop with donuts. Prioritize fats from quality sources like nuts, seeds, avocado, meat and olive oil, and you get all the benefits without the empty calories.
Fats also have the least thermal effect of food compared to carbohydrates and protein. This means that the body burns 5-30 percent less calories than it digests the fats than the other two macronutrients. [1,2] The fewer calories your body uses to digest food, the more weight you can keep.
The fat content of your diet can be easily achieved by cooking meat and vegetables in olive oil, coconut oil or other high-calorie oil. You can also add some oil to your protein shakes – do not worry, you will not taste it. You can also sneak in some more fat with your protein choices. Instead of going for lean meat, choose 80/20 ground beef, chicken thighs instead of chicken breast, and look for some more marbling in your steaks. Good options are Rib-Eye and T-bone.