For people with a relatively thin body, it is still necessary to gain weight. Their desire to become stronger is as strong as a fat person's desire to become thinner. So, for people who are eager to gain weight, the most scientific and healthy way is to gain muscle, because overeating in a short period of time and making yourself fat is really not worth the gain, not only hurting the stomach but also the body. Moreover, for the same area of fat and muscle, the latter weighs more. Therefore, fitness and muscle gain is the first choice, and at this time it is necessary to match it with nutritious weight gain recipes. Today, let’s take a look at a weight-gaining recipe that’s effective in one month.
Recipe 1: Advanced Carbohydrates
When we are building muscle, we consume much more energy than usual, and water loss is also very serious. Therefore, it is necessary to properly supplement carbohydrates so that our muscles have sufficient growth fuel and promote growth. At the same time, it can also increase metabolism. According to this standard, the best carbohydrates are bread and sugar water. In addition, if you are pursuing lower calories, you can also eat oats, which will also make you feel full. If you really don’t want to think too much, it’s always a good idea to eat more vegetables.
Recipe 2: High-quality protein
In the process of gaining weight, protein is essential as it is the backbone of muscle gain. When building muscle, once the protein intake is insufficient, the muscles will decompose, and the results of our hard exercise will not be guaranteed. Therefore, be sure to pay attention to protein intake. It should be noted that compared to plant protein, animal protein has a higher absorption rate, and milk is a very good high-quality protein.
Recipe 3: Fat
Some people are very resistant to fat when building muscle. However, it plays a huge role in supplying energy. As long as the intake is controlled, the exercise effect can be effectively improved. It is good to eat some avocado before and after training. There are also almonds and olive oil. When cooking, try to use olive oil. They are both high-quality and healthy fats.
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