Having a hard time gaining weight? Find out what diet an ectomorph needs for fast muscle growth and recovery from strength training.
Products and menus for fast mass gain for ectomorph
There are often situations where all attempts to gain muscle mass fail. Usually, in this case, coaches advise to eat more. But what is the best way to do this? Eating fast food every day? Or eat more fish, chicken breasts, and rice?
There are no mysteries in gaining mass. There are a variety of healthy products available at any supermarket. They will help you grow. And the best thing about them is that they do not create a feeling of heaviness in the stomach all day.
Adding healthy high-calorie foods to your diet
Almond
Have you ever read the packaging label for almonds? There are about 600 calories in 100 grams of peeled almonds, and whole almonds have even more.
Eating a couple of servings of almonds a day will add about 1,000 calories to your diet without feeling bloated. This is a huge amount of healthy calories for a relatively small amount of food.
150 grams of almonds contain 30 grams of protein and are also rich in iron and calcium.
Whole milk
Whole milk has been actively used in bodybuilding for 50 years. It helps a lot in gaining muscle mass. Someone may be scared of the large amount of fat in it, but this is a high-quality and healthy product.
A cup of whole milk will add 150 calories to your diet. It will also contain 8 grams of protein and a large amount of vitamins.
bitter chocolate
Bitter chocolate is not only a source of extra calories, but also a delicious snack that will reduce sugar cravings.
In 100 grams of dark chocolate contains about 500 calories, it is also rich in iron. This is a great alternative to other sweets.
Try to always have a bar of dark chocolate on hand. It will come in handy if your blood sugar drops sharply.
Diet plan for gaining muscle mass
Let’s say you exercise late at night after work or school.
First, you need to make 3 full meals rich in protein: breakfast, lunch and dinner. Receptions should be dense, but overeating is also not worth it.
Oatmeal, soft cottage cheese toast, peanut butter, eggs, and bananas are great for breakfast. Eat as usual during lunch and dinner. Remember the importance of consuming lots of vegetables.
Useful article: “Top 5 Sports Nutrition Products for Beginners. “
A sample meal plan looks like this:
Breakfast (7:00):
- 100 g oatmeal and a tablespoon of peanut butter
- 1 large banana
- Scrambled eggs from 3 large eggs and 30 g of cheese
In total, 745 kcal, 37 g of protein are obtained.
Morning snack (9:30):
- 2 cups whole milk with a serving of whey protein isolate
- 30 g almonds
In total, 563 kcal, 46 g of protein are obtained.
Lunch (12:00):
- 100 g quinoa porridge or rice with sauce (for taste)
- 250 g chicken breast
- 100 g broccoli
In total, 541 kcal, 57 g of protein are obtained.
Afternoon snack (14:30):
- 2 cups whole milk with a serving of whey protein isolate
- 30 g almonds
In total, 563 kcal, 46 g of protein are obtained.
Dinner (17:30):
Dinner will be a post-workout meal. Choose products intuitively. There should be about 1000 calories, lots of vegetables and complex carbohydrates, and at least 30 grams of protein. This is needed to run muscle growth after exercise.
Evening snack (20:00):
- A cup of whole milk with a serving of whey protein isolate
- 60 g dark chocolate
In total, 557 kcal, 34 g of protein are obtained.
A quick tour of the muscle building nutrition program
The most abundant meal is during the post-workout period. If you need extra calories, eat them at this time.
By adding almonds, whole milk and dark chocolate to your menu and following the presented meal plan, you will consume more than 4,000 calories per day (along with pre-workout sports nutrition) and 260 grams of protein needed for muscle growth.
Gaining muscle mass is easy. Something worthwhile can be found in any grocery store.