How To Gain Weight And Build Muscle. ⭕For some people, gaining weight in the form of muscle rather than fat can be a frustrating task. If you follow our these tips, you'll on your way to achieving your physique goals. ⭕Eat enough calories
Most people who struggle to gain weight misunderstand the most basic principle - ' you need to consume more calories than you burn each day'.Many people eat two or three meals a day and a protein drink now and again (when they remember), and then wonder why they're not putting on any weight. You will gain proper weight, if you have an abundant amount of protein and calories in your system, supplied by regular small meals throughout the day. Most people have no idea how many calories they need. Like some people eating the wrong sort of calories (i.e. all carbs and no protein!) ⭕ Protein
Consuming sufficient high quality protein is essential for building muscle. Current evidence shows that as we get more active our protein requirements increase. We need sufficient protein to build muscle, protein experts have stated that we need between 1.5-2.0g of protein per kg of body weight. So if you weigh 80kgs, you'll need to consume between 120 and 160 grams of protein each day. Always remember the better the quality (biological value) of protein consumed, the more of it will be used for muscle building. To maximise muscle growth, stick to high quality proteins, such as whey protein , soya bean, milk, eggs, fish, lean meats etc. ⭕Fat
Fat is in fact a very important nutrient in your diet, for example some of the essential fats found in oily fish, e.g. EPA and DHA have been shown to have positive effects on our brain, vision and heart health. You should add some healthy fat options in your diet like peanut butter, fish oil, nuts, extra virgin olive oil etc. Avoid saturated and trans fat foods.
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