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As “gimmicky” as eating from every color in the rainbow may sound at first, there is some very legitimate and scientific evidence that this is a great idea. Each various food color is indicative of the phytonutrients and other healthful nutritional compounds found within these foods. According to the textbook Sports & Exercise Nutrition by Katch, Katch & McArdle), over 4000 phytochemicals have been identified, and 150 of them have been studied in detail.
In a previous post, I have listed the top food choices that are best for healthy weight gain and muscle mass building. A few of you got concerned when you saw that some of your favorite foods are not on the list and wrote to me voicing out your concerns.
Obviously I wasn’t recommending that you eat those foods on the list and those foods alone. Not all foods not mentioned on the list are automatically “bad” and should be avoided. So to address the confusion, here are a partial list of foods you really are better off not eating.
This is not an exhaustive list, but I’m sure you’ll be able to get the general idea and soon you’ll be able to distinguish bad food choices from good ones.
The basic guideline is for you to avoid foods that are:
* low in nutrients, vitamins and minerals.
* highly processed – contains a lot of artificial flavorings, colorings, additives, preservatives and ingredients you can’t spell or pronounce easily
* loaded with simple carbohydrate, and refined sugars
* very high in saturated and trans fats
Calories are not created equal. Calories from fats is different from the calories you get from proteins or carbohydrates. So even if you are trying hard to gain weight, don’t resort to fatty, unhealthy foods just to achieve your daily calorie needs. You may be able to build muscle by eating Hamburgers, Ice Cream and Pizzas all day long but you may also die a lot earlier because of all the toxins you’ll be dumping on your body.
Foods that are ideal for healthy weight gain are those that have a high nutrient density (more nutrients per calorie) AND a high energy density (more calories per gram). So don’t just go for high fat foods in an effort to gain weight fast, because what you’ll end up doing is just gain fat, not lean muscle mass.
Here are the best choices of food for weight gain. If you consume these and couple it with a effective weight training program, you will surely build muscle fast:
What are the criteria you ought to look for when deciding what Protein supplement to buy? Are they even necessary? How do you know which is the best protein supplement for you? As a naturally skinny person, you want to know how much protein you need, what really works and what is the best one to take.
If you’d been reading this blog for a while now, you may have noticed how I place a lot of importance on your muscle building and weight gaining diet. This is because a healthy weight gaining diet is usually one of the two most neglected aspect of muscle building (the other aspect is recovery).
Oftentimes, trainers focus solely on what they do at the gym, and never really think about what they do when they are outside the gym. This is rather absurd if you think about it, because you’re only at the gym about 1% of the time. The other 99% of your time is spent sleeping, working, eating, playing, relaxing, socializing and whatever else you do. Understand that a great body is made not just in the gym but also in the kitchen and in the bedroom. Therefore you should seriously consider how what you do in the other 99% of your time are affecting your muscle building efforts.
So here I’ve compiled a list of the best weight gaining diet tips that you must apply if you are really determined to gain weight and build muscles mass fast. Ignore them at your own peril!
I’m aware that like my younger self, there are many young men out there who are still falling for misleading claims and paying extortionate prices for bodybuilding supplements, so I thought I’d show you this video clip from the documentary “Bigger Stronger Faster” by Chris Bell. This short video clip will show you:
* That Supplements in general like Sports supplements, weight gain supplements, muscle building and bodybuilding supplements are NOT regulated by the FDA.
* That you, me or anybody can easily set up a legitimate business making and selling these supplements – without having to meet any quality standards
* The cost for Supplements companies to make their products are very little, allowing them to easily make 1000% profit margins!
I need to gain weight fast, help me please!”
“I really find it hard to put on muscle. What is the best way to achieve natural weight gain? I don’t want to take weight gain supplements.”
“I eat and eat and eat but still nothing! How can I gain weight? What’s the best weight gain supplement out there?”
I need to gain weight but I don’t know what to eat to gain weight. Can you give me a list of food to gain weight?”
These are some of the most frequently asked questions I encounter in relevant forums, so I thought I’d create a step-by-step guide that will address everything one needs to do in order to achieve healthy weight gain.
I’ve recently been consulted about how much protein (in grams) does one need to get muscles. There is actually a short answer and a long answer to this question.
The amount of protein you’ll need for muscle building will depend on your body type, gender, metabolism, lean body mass percentage, activity levels, weight and goal. Your protein requirement will vary depending on what you’re trying do: lose fat and build muscle, or gain muscle weight?
