A person who exercises regularly can exercise his body. Of course, the two main purposes are to lose weight and build muscle. Nowadays, many people are not prone to eating fat. These people are thin, but being too thin is not good, so many people want to improve their body shape through diet. If a thin person wants to gain muscle, what should he eat?
What should thin people eat to gain muscle
1. Protein-rich foods such as eggs, milk, chicken breast, and beef
Protein should make up at least 35% of your caloric intake. For someone who weighs less than 200 pounds, 40 to 60 grams of protein per meal can maintain your appetite, increase your muscle size, speed up your recovery, and keep your body fat at a low level.
2. Some cereals and beans to supplement enough carbohydrates. Not eating enough carbs can make you feel like you have a bear on your back when training. Your body is like a car with a gas tank full of carbohydrates. You can't drive very far without carbs. A lack of carbohydrates in your diet will slow down your muscle-building process as muscle tissue is used for fuel. Complex carbohydrates are broken down more slowly in the body and can continue to provide energy, which is important for high-intensity training. Unless you eat too much, complex carbohydrates rarely turn into fat. If you find that you have more fat than muscle around your waist and abdomen, you may need to reduce your carbohydrate intake and increase your aerobic exercise.
3. Eat more vegetables and fruits
Vegetables not only contain vitamins and minerals, but they also contain an important phytochemical that your body needs to function and help your muscles recover after training.
Dietary principles for thin people to gain muscle
1. Eat smaller meals more often
Don't expect to gain effective weight by just eating three meals a day --- you only gain weight, not fat. Eating three meals a day allows you to eat a lot of protein and fat at each meal. Your body can only store so many calories in one meal, and guess what? Swelling, poor suctionAdding fat that backfires. Your first meal should be eaten within 15 to 20 minutes of waking up, and then every 2.5 to 3 hours. Set your timer to ring until you eat something. Don't think of it as a chore, think of each meal as an opportunity to refuel and build muscle.
2. Variety
Various types of food If you eat almost the same thing every day you will quickly become sick. Just like we often change our training plans to avoid boredom, you need to change your diet frequently. Usually, you'll eat what you have at home, so your best bet is to buy different foods each week. Not only will this give you a balanced meal, but it will also give you an idea of how your body reacts to different foods. Don't eat the same thing.
3. Get enough calories
Building fat is actually a matter of eating, because your muscles need calories to grow. Not getting enough calories is like trying to buy a car that costs 50,000 for 25,000. Nonsense. If you want to gain 1 to 2 pounds per week, you'll need to add extra carbs and protein to your breakfast, before and after workouts.