There is no specific law when it comes to a weight gaining diet, since every body is built differently, and has various requirements. For instance, if you are naturally thin, your diet should consist of food which helps you increase the bulk of your lean muscles. If you are a little on the heavy side, there is also a specific diet which will help you reduce body fat before you can actually work on building, enlarging and shaping up your muscles, from your pectorals down to your calves. Here are a few general tips when formulating a diet for gaining muscle mass.

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First, get more calorie-rich foods. While you may be thinking calories are synonymous to fats, there’s a whole other meaning to the term. Fat is one thing, calories is another – you can consume foods which are rich in nutritious calories, and they won’t make you fat. Why do you need them? Simple – when you’re weight training, you burn calories. What do you have to burn, if you don’t consume them? A simpler, more sensible question would be, if your body relies on calorie consumption for its energy, where are you going to get the stamina to train, if you don’t have enough calories to burn?

A weight gaining diet would be impossible without protein. Good, high-quality protein that has high biological value should be your staple. By high biological value, we mean the ease by which the protein is absorbed and utilized by your body. The most affordable, reliable source of biologic protein is egg whites. They are quite versatile too – poached, boiled, scrambled, or part of your morning smoothie. The recommended daily allowance for protein ranges from 0.8kg per pound of bodyweight. If you weigh 140 lbs, you would have to consume 51g of protein everyday. Why is protein crucial? The building blocks of protein are called amino acids, which when broken down, becomes food for the muscles. Get your daily dose of protein with yogurt, soy products, low fat cheese, turkey or chicken breast, tuna, and whey protein powder.

Another requirement for your diet is unrefined or complex carbohydrates, which can be obtained from foods like fiber-rich whole wheat grains, pasta, brown rice, and fresh and dried fruit. Carbs give you the energy you need for long hours or weight training.
There are several specialists who can recommend a weight gaining diet for you, according to your current body type. Diet should be personalized for it to be an ultra effective aspect of your weight gaining program.

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