How Much Weight Can You Gain And Still Be Healthy Struggling to Gain Weight?

You are searching about How Much Weight Can You Gain And Still Be Healthy, today we will share with you article about How Much Weight Can You Gain And Still Be Healthy was compiled and edited by our team from many sources on the internet. Hope this article on the topic How Much Weight Can You Gain And Still Be Healthy is useful to you.

Struggling to Gain Weight?

Nutrition

The biggest key to packing on muscle for those of you struggling to gain weight is nutrition. People sometimes tend to shy away from this aspect because it is difficult, but very necessary. Answer: The first thing you need to do if you are a hard gainer is to start tracking everything you eat to see where you are at. I find smartphone apps to be the easiest and most efficient way to track food, but do whatever works best for you. Once you have a handle on it really take a look at your overall calories and protein intake on a daily basis. If you are trying to gain muscle and have a fast metabolism you need at least 1 gram of protein per kilogram of body weight. You should also get a healthy balance of fats and carbohydrates. Some where 30 – 40 percent of your calories should come from protein and others you can split between carbs and fat. For example, I take a diet of 35% protein, 40% carbohydrates and 25% fat. Although you should eat healthy, you should still eat a ton if you are a hard gainer. If you are walking, you should be consuming something close to 1000 calories to start with. You will want to change this based on how your body responds however. So if you eat in a large calorie surplus and eat at least 1 gram of protein per kilogram of body weight in healthy foods, you will get bigger.

The Right Supplements Can Help You

I would like to emphasize first that you do not want to spend money or oppose the use of supplements for some reason, they are not mandatory to gain weight. That being said they are quite helpful especially when you are trying to increase your protein intake and gain weight. Earlier I talked about mass gainers and how they are usually empty calories and I stand by that. Mass gainers are basically just protein powder filled with a bunch of extra empty calories. I recommend taking a simple whey protein shake to add extra healthy calories and protein. You will be better off and save money by taking a protein shake or two and eating healthier foods instead of using mass gainers. One of the tricks I used when I was first trying to gain weight, and still use now from time to time is to drink a protein shake before bed. This is a great way to add extra calories and help build muscle overnight.

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