I want to gain weight and gain weight. Dietary and Muscle Training Menus to Make Your Body Larger.
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Some people have the same trouble as "I want to lose weight", "I can not gain weight easily" and "The body is difficult to grow". Those who have such a constitution are people called "hard gainers". Some of you may think, "It is the best not to eat fat," but hard gainers also have a hard time. This time, let's introduce a training menu and eating method for people who want to “get fat but not get fat”.
Why don't you gain weight?
There is a reason to eat but not fat.
・ Food is thin
Even if you always eat full, it is possible that the amount of food you eat is small compared to other people. The less you eat, the less calorie you consume and you can not gain weight. Some of these people are less obsessed with food adherence and attachment, and often have one meal for reasons of "no time" and "trouble".
・ Low digestion and absorption capacity
Even if the amount of food is large, if the ability to absorb nutrients from the food taken into the body is weak, the nutrients that are the material of the body are not efficiently used and are excreted outside the body. As this is different depending on the constitution, it will be difficult to improve it consciously.
Eating strategies to gain weight
In order to gain weight, it is necessary to review the diet and methods. Here, we introduce the eating strategies of people who are not fat.
・ After all, eating is the best way to gain weight
In order to make the body bigger, some people will be training. However, food is still the most important thing to change the body. First of all, let's use "the current weight x 50 kcal" as a measure of calories consumed per day. For example, if you weigh 55 kg, it is 2750 kcal.
Of course, the estimated amount of calories changes depending on the amount of daily activities. First try this method, and if you do not gain weight, increase your calorie intake.
If you can not eat much at once, increase the number of meals
People who have thin diets are painful to eat in large quantities at one meal. If so, try increasing the number of meals.
If you increase the number of meals, some people may think that cooking is difficult or not enough time, but you do not need to worry. There is no need to eat well except for 3 meals, and it is effective to eat rice ball and protein as snacks. In addition, reducing the amount of food consumed at one time can also be expected to help digestion and absorption.
・ Let's take protein mainly
Just increasing your calorie intake doesn't mean you just have to eat something sweet or high calorie. If you want to make the body bigger anyway, you want to increase muscle rather than fat.
According to the Japanese Ministry of Health, Labor and Welfare's food intake standards, it is said that it is desirable to take muscle protein, which is about 1 x 1g body weight per day. However, if you want to increase your body weight, take 2g (50 x 2g for 50kg) as a guide. In addition, on the day of training, it is recommended to ingest sugar well to prevent energy shortage in the body.
・ Let's use protein for hard gainer
In fact, some protein products are made for hard gainers. That is the protein called "weight gain". It is characterized by the fact that it contains a large amount of sugar along with protein, and it is possible to easily increase the calorie intake. There is also a product that can be consumed as much as 900-1200 kcal in a single dose, and such proteins are used by hard gainers around the world. However, such products are very sweet because they contain a lot of sugar, so we do not recommend it for people who are not good at sweets.
・ Also consider the use of supplements that help digestion
If the digestive capacity is low, increasing the amount of food may increase the burden on the gastrointestinal tract and may cause the stomach upset. In this case, you may be wasted what you ingest. What I want to use there is an enzyme supplement that helps digestion and absorption. In particular, it is recommended to eat when eating protein-rich meals.
Even if you don't rely on supplements, chewing well can help with digestion and absorption. If you are hungry, chew and eat well.
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