How To Gain Mass/Weight

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For those who are looking to gain some muscle, following the proper eating program .

If you are wanting to gain weight and muscle naturally, here are the top tips on how to build muscle fast.

Top foods for fast muscle growth

Eggwhole- whole egg contains vital nutrients, protein and fats to help build muscle.

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Broccoli-can help with fat loss and have essential nutrients for building muscle.

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Fish – help reduce inflammation and are critical for muscle building.

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 Lean protein- 5-8 ounces per meal .

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Sweet Potatoes – Sweet potatoes  and yams are an excellent source of carbohydrates that are alkaline and gluten.They can give you some serious gain in weight.

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Foods to Avoid

Sugar

Hydrogenated oils

Alcohol

Wheat products

Top Supplements for muscles:

BCCA’S-These are amino acids required for fast building muscle.

 Whey Protein-Helps increase protein intake and is rapidly absorbed by the body so it’s a perfect protein right before or after a workout.

L-glutamine-These are non essential amino acids that heal your whole gut as well as they protect your body from damage and also prevent muscle breakdown.

Creatine Monohydrate-Helps increase muscle strength so you can train harder. Be aware that consuming more than 1–3 grams daily may be hard on kidneys.

L-Glutamine-Helps increase muscle life and also prevent muscle damaged ,Also a great source for intestinal repair .

 

Exercise Tip
If you are trying to gain muscle, doing heavy weight training of 6–12 reps, five days a week for 45–75 minutes is ideal. Also, limit traditional cardio and when you do cardio, opt for burst training instead.

Written By : Israr Choudhary

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