List Of Foods That Help You Gain Weight And Muscle Simplified Nutrition for a Better Body

You are searching about List Of Foods That Help You Gain Weight And Muscle, today we will share with you article about List Of Foods That Help You Gain Weight And Muscle was compiled and edited by our team from many sources on the internet. Hope this article on the topic List Of Foods That Help You Gain Weight And Muscle is useful to you.

Simplified Nutrition for a Better Body

I have little doubt that you are inundated with information on how to eat to improve your physique and/or performance. There are enough nutrition books at your local bookstore to bind every single one of your cerebral neurons for months on end. At least for the purposes of this article, I’ll spare you the nutrition complications like the latest information on Glut-4 transporter translocation and just give you the generic Cliff’s Notes (or Dr. Clay’s Notes) on how to plan meals and meals together that will help you reach your physical and/or performance goals.

Protein

It is fairly well accepted that a protein intake of about 1.5 grams per pound of body weight is sufficient to support muscle protein synthesis. (For the record, you can bump that up to 2 grams per pound or as low as 1 gram per pound of body weight. Personally, I just stick with 1.5 g/lb.) Although you can certainly choose to eat seven to ten smaller meals , Most people think that six meals a day is much more possible. For simplicity, let’s say you weigh 200 lbs. This would have you eat 300 grams of protein per day. Divided over six meals and you have 50 grams per meal. Easy enough, right?

So, what, exactly, can you eat to give you 50 grams of protein? Funny you should ask. Below is a list of food choices that have around 50 grams of muscle building protein. These should be considered your “staple” protein sources.

50 grams of protein

Chicken Breast: 6 ounces (170 grams) – baked or broiled / 8 ounces (225 grams) – raw

Mean (95%) Beef: 7 ounces (200 grams) – well cooked / 8 ounces (225 grams) – raw

Fish: 8 ounces (225 grams) – baked or broiled / 10 ounces (280 grams) – raw

Turkey breast: 6 ounces (170 grams) – roast / 7 ounces (200 grams) – raw

Proteins: 2 cups – raw

Cottage Cheese: 15 ounces (425 grams) – (also contains about 20 grams of carbohydrates)

So, just plop one of the above portions (conveniently provided in ounces and grams) onto your plate and you’ve met your protein requirements for that meal. Of course, you can also use a powdered protein supplement. Since most types contain about 20 grams of protein per scoop, 2 ½ scoops will generally provide your dose of 50 grams of protein. Refer to the product label for the correct serving size.

Carbohydrates

Knowing exactly how many grams of carbohydrates one should consume is a bit more complicated and variable than protein intake. On the one hand, consume too many carbohydrates and they will have a lipogenic (fat-forming) effect. On the other hand, eat too few carbs and you’ll end up weak, flat, pumpless and with little to no vascularity. Additionally, chronically consuming inadequate carbohydrate intake will, if you’re lucky, prevent you from growing – very likely you’ll eventually shrink.

With that said, let me give you some guidelines for carbohydrate intake. I will be the first to admit that these guidelines are not based on some extravagant study done at a top university. Instead, they are based on my personal experience gained by doing it myself and helping others for more than a dozen years.

If gaining muscle mass is your primary goal, shoot for two to two and a half grams per pound of body weight. So our hypothetical 200-pound male would consume about 400 to 500 grams of carbohydrates per day. For purposes of slowly losing body fat while maintaining or slowly gaining muscle mass, one to one and a half grams per pound of body weight should hit the nail on the head. Again, that’s 200 to 300 grams for those of you who don’t have math. Finally, if getting super-shredded quickly is at the top of your to-do list, our 200-pound man should shoot for 100 grams of carbs per day—about ½ gram of carbs per pound of body weight.

Another point worth mentioning regarding carbohydrate intake is timing. Both experience in the trenches and university studies agree that the largest part of the daily carbohydrate intake should be consumed first thing in the morning and after workout. Essentially, the nutrients consumed in the few hours after your weight training dictate whether or not (and/or to what extent) one recovers. However, some studies have shown that we tend to metabolize carbohydrates better in the first part of the day as opposed to the last part. This is fine and dandy if you train in the AM. If you​​​​are not able to train until the evening, I would still consume your para-workout drink(s) and at least one carb with a post-workout meal. Unless you have a real violet-ass workout, I assure you that your starved muscles will ‘soak’ these carbs straight up. (For the record, I ‘split the difference’ by training at noon or 1 PM, as I am far from a ‘morning person’.)

As with protein above, I’ve provided you with basic carbs and portion sizes below that yield 50 grams of carbs. Feel free to mix and match these carb sources. For example, you would probably want to have (for both taste and physiological reasons) a mixture of rice and beans as opposed to one or the other. (Especially because 12 ounces of beans won’t make you feel good, if you know what I mean.) Try 4 ¼ (120 grams) of cooked rice and 4 ¾ ounces (135 grams) of cooked beans to meet your requirement for 50 grams of carbohydrates.

50 g of carbohydrates

Potatoes (white): 8 ounces (225 grams) – baked / 11 ounces (310 grams) – raw

Sweet Potatoes: 8 ounces (225 grams) – baked / 10 ounces (300 grams) – raw

Pasta: 2.5 ounces (70 grams) – uncooked / 7 ounces (200 grams) – boiled in water

Oatmeal: 3 ounces (81 grams) – uncooked / 18.5 ounces (520 grams) – boiled in water

Bread: Usually about 4 slices

Beans: 12 ounces (340 grams) – cooked

Rice: 2 ¼ ounces (65 grams) – uncooked / 7 ounces (200 grams) – cooked

Fruit

A ‘serving’ or piece of fruit typically contains between 20 and 25 grams of carbohydrates. Because of the potential lipogenic effect of excess fructose (fruit sugar), I would not normally recommend consuming 50 grams worth of carbohydrates from fruit in one sitting. For these reasons, I will list carb servings of fruits in portions with 20 to 25 grams of carbohydrates.

Again, if you use your noggin’ a bit, you’ll realize that you can have a piece of fruit and one of the starchy carbs above to meet a carb requirement of 70 – 75 grams per meal. If you’re paranoid about fructose, keep in mind that fruit is packed with an abundance of vitamins, minerals, enzymes, phytonutrients, and good ‘ole fiber. As a buddy of mine says, “Just eat the damn fruit!”

20 to 25 grams of carbohydrates from fruit

Banana: 1 medium

Orange: 1 large

Apple: 1 medium to large

Pear: 1 medium

Kiwi: 2 medium to large

Cantaloupe: ½ medium or 1/3 large

Strawberries: 11 ounces (300 grams)

Bold

Just how much fat one should consume is as debatable as whether global warming is true or political propaganda. Consuming too much fat can, oddly enough, make you fat – more so when excess trans and/or saturated fat is consumed, or when high insulin levels are present. Too little fat will wreak havoc on testosterone levels, unless, of course, you ‘supplement’ with testosterone. Even in a ‘highly anabolic’ athlete, adequate dietary fat will facilitate muscle growth in several ways. It is; however, quite well accepted that if one’s carbohydrate intake decreases, dietary fat can (and usually should) be increased a little.

In my opinion, the only thing that is quite definitive about fat intake is that it is beneficial to consume between six and nine grams of fish oil per day. (Choose a product that has enough – 30% or more – DHA and EPA.) Otherwise, try to simply mix your fat sources so that you consume about 1/3 monounsaturated, 1/3 polyunsaturated, and 1/3 saturated.

As far as guidelines on how much fat to consume, I feel that about 0.3 to 0.5 grams per pound of lean body weight is a good starting point. So if you weigh 200 pounds, have 20% body fat, then your lean body weight is 160 pounds. Therefore, you should consume about 48 to 80 grams of fat per day. If you​​​​​​​​are eating more carbs, I would lean toward the lower end of these guidelines and vice versa. Below I list sample servings of fat that contain 15 grams each. Simply adjust the parts as needed.

15 grams of fat:

Oil (olive or flax): 1 tablespoon

Olives: 5 ounces (140 grams) ripe (black) can / 3.5 ounces (100 grams) green can

Nuts: 1 ounce (28 grams)

Eggs: 3 whole eggs (also contains 15 grams of protein)

Avocado: 3 ½ ounces (100 grams) – all varieties except Florida / 5 ¼ ounces (150 grams) – Florida variety

Salmon: 5 ounces (150 grams) – raw (also contains 30 grams of protein) / 4 ounces (120 grams) – cooked (also contains 30 grams of protein)

Fish oil: 15 capsules – Ideally, though, you wouldn’t consume that much fish oil with one meal.

Vegetables

I consider most vegetables to be “Free Foods”. No, that does not mean that they cost nothing; it means that I consider them free of substantial caloric value. You can, and should, consume some veggies with every meal, with the exception of your workout and/or post-workout shakes. Personally, I also don’t want to consume them right before a workout because they contribute to a feeling of fullness – usually a good thing, but not before a workout if you ask me. Here is a partial list of vegetables that can be considered free.

“Free” vegetables:

Lettuce, spinach, broccoli, cauliflower, yellow squash (no butternut), celery, beets, mushrooms, onions, brussels sprouts, eggplant, radishes, green beans, peppers, asparagus

Carrots and tomatoes can be considered free if you don’t eat more than one large per meal. More than that and their carbohydrates can start to add up to a significant amount.

Conclusion

You have no doubt noticed that the above nutritional values ​​represent only a small part of the different types of food that one could consume. But don’t overcomplicate things by losing sight of the fact that these foods should form the backbone of any meal plan. In fact, you can even achieve the highest level of performance without eating anything not on this list – except for supplements. Most people who have a physique you really desire eat these foods day in and day out. The only thing that really varies is the amounts of each. If eating this food day in and day out sounds boring, now you know why not too many people have really kick-ass bodies.

Video about List Of Foods That Help You Gain Weight And Muscle

You can see more content about List Of Foods That Help You Gain Weight And Muscle on our youtube channel: Click Here

Question about List Of Foods That Help You Gain Weight And Muscle

If you have any questions about List Of Foods That Help You Gain Weight And Muscle, please let us know, all your questions or suggestions will help us improve in the following articles!

The article List Of Foods That Help You Gain Weight And Muscle was compiled by me and my team from many sources. If you find the article List Of Foods That Help You Gain Weight And Muscle helpful to you, please support the team Like or Share!

Rate Articles List Of Foods That Help You Gain Weight And Muscle

Rate: 4-5 stars
Ratings: 8392
Views: 51255987

Search keywords List Of Foods That Help You Gain Weight And Muscle

List Of Foods That Help You Gain Weight And Muscle
way List Of Foods That Help You Gain Weight And Muscle
tutorial List Of Foods That Help You Gain Weight And Muscle
List Of Foods That Help You Gain Weight And Muscle free
#Simplified #Nutrition #Body

Source: https://ezinearticles.com/?Simplified-Nutrition-for-a-Better-Body&id=678771

Related Posts

default-image-feature

My Weight Loss Goal Is To Lose The Belly Fat Lose Weight Fast – Four Fast Tips to Lose Belly Fat Quickly

You are searching about My Weight Loss Goal Is To Lose The Belly Fat, today we will share with you article about My Weight Loss Goal Is…

default-image-feature

How Can I Speed Up Weight Loss After Gastric Sleeve Emergency First Aid For Gastric Bypass Dumping Syndrome

You are searching about How Can I Speed Up Weight Loss After Gastric Sleeve, today we will share with you article about How Can I Speed Up…

default-image-feature

List Of Food I Need To Eat To Gain Weight The Glycemic Index Foods List

You are searching about List Of Food I Need To Eat To Gain Weight, today we will share with you article about List Of Food I Need…

default-image-feature

Gallon Of Water A Day Before And After Weight Loss An Amazing Tip I Learned While I Got in Shape

You are searching about Gallon Of Water A Day Before And After Weight Loss, today we will share with you article about Gallon Of Water A Day…

default-image-feature

Must Have Vitamins For Weight Loss And Lifting For Health Tips For Managing Pregnancy Weight Gain

You are searching about Must Have Vitamins For Weight Loss And Lifting For Health, today we will share with you article about Must Have Vitamins For Weight…

default-image-feature

Free Meal Plan For Weight Loss And Muscle Gain Male Get Ready For the Workout of Your Life – Everything You Need to Know For the Ultimate Workout Part 1

You are searching about Free Meal Plan For Weight Loss And Muscle Gain Male, today we will share with you article about Free Meal Plan For Weight…