Sick and hard to gain weight: What to eat to gain muscle without accumulating fat?

Many people have a thin body and find it difficult to gain weight. Even though they work out regularly, they still find it difficult to develop muscles. For this group of people, exercise alone is not enough. Nutrition plays a decisive role in gaining weight and muscle.

Thin people often consume energy faster due to high basal metabolism, or in other words, fast metabolic rate. This helps their bodies burn more calories in daily activities. As a result, it is difficult to gain weight, according to the website Eating Well (USA).

A balanced meal with protein, complex carbohydrates and fat will help increase muscle effectively.

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Therefore, if you want to gain weight, you need a calorie surplus. The recommended calorie surplus for people who want to gain weight is about 300-500 calories/day. Combined with diet and exercise, this surplus will help increase muscle and minimize fat gain.

Weight gain should be gradual. If you gain weight too quickly, you will gain too much fat. However, if you gain weight too slowly, your muscles will not develop.

Protein is the basic ingredient for muscle recovery and development.

To ensure that the weight gain is more muscle and less fat, the composition of the meal is very important. Protein is the basic ingredient for muscle recovery and development. Therefore, to have strong muscles, you need to take in enough protein.

For those who want to gain weight by combining gym with nutrition, they need to take in about 1.6-2.2 grams of protein/kg of body weight per day. In addition, they need to distribute the amount of protein evenly throughout the day, not putting all the protein into 1-2 main meals, but each meal should only eat about 30-40 grams of protein.

Eat protein every 3-4 hours to give your muscles a steady supply of fuel to rebuild and grow. Good sources of protein include lean meat, poultry, fish, eggs, low-fat milk, beans, and protein-fortified milk.

Protein is important, but if you eat enough protein without a calorie surplus, your body will have difficulty gaining muscle and weight effectively. At this time, complex carbohydrates play a key role in providing energy for training and recovery. Quality complex carbohydrates include brown rice, potatoes, whole grains, and oats.

A common macronutrient ratio for muscle gain is about 45-55% of calories from complex carbohydrates, 25-30% from protein, and 20-30% from healthy fats. Prioritize healthy fats from nuts, seeds, fatty fish, avocados, and olive oil.

Fat is important because it not only provides abundant energy but also helps the body create hormones, absorb vitamins and synthesize muscles better, according to Eating Well .

Source: https://thanhnien.vn/om-kho-tang-can-an-sao-de-tang-co-ma-khong-tich-mo-185251203193259197.htm