Diet Ideas
Customize portions based on your calorie needs and activity level.
Include protein-rich foods in each meal to support muscle growth.
Incorporate healthy fats and complex carbohydrates for sustained energy.
Stay hydrated throughout the day to support digestion and overall health.
Customize Portions
Tailored Intake: Adjust portion sizes based on your individual calorie needs and activity level to ensure you're consuming enough calories for weight gain.
*Caloric Surplus: *Aim for an additional 500-700 calories per day above your maintenance level.
Protein-Rich Foods
Daily Intake: Aim for 1.5-2 grams of protein per kilogram of body weight.
Good sources include chicken, beef, fish, eggs, dairy products, legumes, and protein shakes.
*Muscle Support: *
Include protein in each meal to promote muscle growth and repair.
Sustained Energy: Incorporate healthy fats like nuts, seeds, avocados, and olive oil, along with complex carbohydrates like whole grains, starchy vegetables, and fruits, to provide long-lasting energy.
Balanced Diet: Ensure meals are balanced with a good mix of macronutrients.
*Overall Health: *Drink plenty of water throughout the day to support digestion and overall health.
Proper hydration is crucial for nutrient absorption and muscle function.
Avoid Excess Before Meals: Try not to drink too much water right before meals to avoid feeling too full to eat.
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