“Eating everything and anything in sight is not a very good strategy as it will lead to excessive fat gain”
To gain weight and to optimize muscle growth, you need to eat the right food at right time. Eating everything and anything in sight is not a very good strategy as it will lead to excessive fat gain.
Therefore by bulking up on good foods and by training hard, you will minimize the fat gain and maximize the muscle mass gain.
Another most important factor to gain the right weight is your eating timings. The best time, in my opinion is definitely eat before and after a workout, because during this time, your body is starving the most and will therefore absorb all nutrients with its peak efficiency.
Eating before a work out is very important because when you wake up after a long sleep your blood glucose is at its lowest and your body is starving the most, but you don’t notice your hunger because you are asleep.
Therefore eating a carbohydrate and protein rich meal 45 minutes before your workout will make glucose readily available for fuel and amino acids from your protein will protect the muscles.
“Eat at least 6-7 meals a day at regular intervals”
Similarly eating carbohydrate and protein rich meal immediately after a workout is also very important for your muscles to recover from the physical stress of hard workouts and also to refuel your body’s depleted glycogen store.
The good examples of a carbohydrate and protein combinations included cereals with milk (wheat porridge, oat porridge, and cornflakes), low fat cottage cheese multigrain sandwich, chocolate milk, and apple with egg white.
Another important recommendation to gain weight is to eat at least 6-7 meals a day at regular intervals (with maximum 3 hours gap) so that your body doesn’t break down muscles for its energy supply and as a consequence will result is reversing your goal of weight gain.
Hence meals should include all nutrients in right quantities and proportions, distributed evenly throughout the day to ensure that the muscles have a constant delivery of glucose for fuel and amino acids for growth.