10 Healthy Foods to Gain Weight

You can increase weight by following a high-calorie-high-carbohydrates-high-protein diet along with weight training workout. Also as a supplement one should add either mass gainer or weight gainer of a best leading brand and creatine for 40–45 days.

Let’s see how all these three work simultaneously. We all know that eating a calorie dense diet will increase weight like 2500–3000 kcal daily that too calorie dense like banana shake, vegetable/chicken brown rice, stuffed paranthe with low-fat cheese, bread with peanut butter, etc.

10 Healthy Foods to Gain Weight

Doing weight training will help to gain and strengthen muscles. Also we have to keep in mind that workout has to be without cardio as cardio helps to burn calories and fat which we require to gain weight. So the workout should be proper weight training according to the body parts.

Find the 10 healthy foods that one should include in his/her diet to gain weight are the following:

1] Fruits: Fruits like Banana, chickoo, anjeer, etc are considered as a high calorie fruits which contains simple carbohydrates which can either consumed as a pre-workout or for instant energy else can be consumed as a high-calorie shake/smoothie. Milkshake should be consumed daily atleast twice a day. It helps one adding calories in the daily diet. Find the recipe in this link http://qr.ae/TUT0oD

2] High calorie ladoo: One can consume ladoo or kheer made of carrot, rice, sesame seeds (til) or custard. Again the purpose of adding these are to increase calories with nutritional aspect.

10 Healthy Foods to Gain Weight

3] Mashed boiled potatoes in curd as a healthy snack: A calorie- dense recipe of mashed boiled potatoes in curd as a snack helps a person feel full for longer along with increase in the calories. The carbs in potato will provide you with energy to fuel your day, and the dietary fiber will help fight constipation and help you feel full.

10 Healthy Foods to Gain Weight

4] Sweet potato: Sweet potatoes are a good carb source and should be a part of one’s diet.

10 Healthy Foods to Gain Weight
Baked sweet potato with cheese cube

5] Soya/Chicken brown rice: As a lunch one can include protein with starch diet again to increase the calorie in terms of carb and protein. It makes a complete meal for one.

10 Healthy Foods to Gain Weight

6] Stuffed paratha with cheese: Stuffed paratha is one of the common breakfast in every household today. As it is easy to prepare also. For the stuffing, one can use sattu, potato, leftover vegetables, chicken keema, egg keema and add cheese on top while serving hot.

10 Healthy Foods to Gain Weight

7] Bread with peanut butter: Generally I prefer multigrain bread with 1 tbsp. peanut butter as my evening snack or else sometimes as pre-workout too. Peanut butter gives the essential fat and bread as a carb source.

10 Healthy Foods to Gain Weight
Bread with peanut butter

8] Mass gainers/weight gainers: These gainers are a high-calories body building shake fortified with carb as the major content along with the varying protein content, essential nutrients, essential fats and creatine monohydrate (optional). They are high in calories which helps in gaining optimum weight.

10 Healthy Foods to Gain Weight

9] Carb blend: Carb blends are the blend of carbs, such as dextrose, fructose and malto dextrin. They are suggested to those who are involved to marathon runners or HIIT workouts or hard gainers as it provides the required amount of carbs to the body for brimming the energy levels.

10 Healthy Foods to Gain Weight

10] Dried fruits like Raisins, dates, and prunes: Dried fruits should be taken in breakfast, shakes or smoothies, handful in bed time, porridge, ladoo or kheer. As along with nutritional values they help you increase the calories too.

10 Healthy Foods to Gain Weight

Please find a weight gaining diet plan by clicking this link: http://qr.ae/TUT0hW 

10 Healthy Foods to Gain Weight

 

6 Common Pre-workout Nutrients with their Benefits

Find out the 6 Common Pre-workout Nutrients with their Benefits. Pre-workout supplements or snacks should be designed to support increased energy, focus, and endurance in the gym and help you get motivated throughout the journey. In the first session, we read the role or importance of pre-workout. In this segment, we will read about the kind of nutrients that is been required for a proper pre-workout snack or supplements.

But have you ever thought that what are the nutrients that play an important role for pre-workout. Let’s read here to find out the 6 Common Pre-workout Nutrients with their Benefits.!

The 6 Common Pre-workout Nutrients with their Benefits

Carbohydrate: 

They play a significant role in providing energy to the body. They are broken down into glucose in the body, which is then absorbed through the walls of the intestine into the bloodstream, and then either distributed to cells and muscles with the help of insulin for immediate use, or retained as an energy reserve in the liver and muscles in the form of glycogen, or stored as body fat. One should consume carbohydrates almost 1-2 hours before workout. The sources might be muffin, oats smoothie, fruit, bagel, etc.

Caffeine:

Generally I suggest a black coffee to many of my clients or a pre-workout supplement containing caffeine as a major source. The reason for this is caffeine causes fat cells to be used most as an energy source and also increases the metabolic rate which in turn makes you burn more calories in terms of fat. If you’ve never used it before, start with the lowest dose, say about 20 mg and work up accordingly. One should not take it at very high doses, else it might start to decrease performance, and increase anxiety and cortisol. One of the 6 Common Pre-workout Nutrients with their Benefits.

6 Common Pre-workout Nutrients with their Benefits

Arginine:

It supports increase in blood flow to the muscles and boost short term Nitric Oxide levels which increases the muscle strength & may improve muscle stamina too. Being a precursor for nitric oxide, L-arginine promotes endurance and conditioning.

Creatine: One of the 6 Common Pre-workout Nutrients with their Benefits

It is used for boosting short-term “ATP” energy for enhancing performance. Over 90% of the creatine in the human body is found in muscle. Read more…..to know the doses of creatine

6 Common Pre-workout Nutrients with their Benefits

Tyrosine and Citrulline:

Tyrosine supplement helps the body produce Nor-epinephrine and Epinephrine, the two hormones necessary in dealing with mental, emotional, and physical stressors that make up your daily exercise routines. While Citrulline is an amino acid used to perform functions in the heart and numerous muscle displaying properties to anti-fatigue agents. They both improves stamina, focus and energy throughout the workout.

Nitric oxide:

When nitric oxide is released, it expands the blood vessels by relaxing the muscles of their walls. The result is lowered blood pressure and increases blood flow to the muscles during your workout and increases their endurance and strength. The increased blood flow means that oxygen and nutrients are sent to your muscles for longer amounts of time. This can help reduce muscle damage, increase recovery, and provide optimal performance.

6 Common Pre-workout Nutrients with their Benefits

At the end, a pre-workout should increase the performance and improve the focus which will help keep workouts productive and effective and indirectly accelerate fat loss.

Diet and Guidelines for Weight Gain

One can increase weight by following a high-calorie-high-carbohydrates-high-protein diet along with weight training workout. Also as a supplement one should add either mass gainer or weight gainer of a best leading brand and creatine for 40–45 days.

Lets see how all these three work simultaneously. We all know that eating a calorie dense diet will increase weight like 2500–3000 kcal daily that too calorie dense like banana shake, vegetable brown rice, stuffed paranthe with low-fat cheese, brown bread/multigrain bread with peanut butter, etc.

Doing weight training will help to gain and strengthen muscles. also we have to keep in mind that workout has to be without cardio as cardio helps to burn calories and fat which we require to gain weight. So the workout should be proper weight training according to the body parts.

Image result for weight gaining

Mass gainer/Weight gainers help you add extra calories in the diet. As eating 2500–3000 kcal daily through food is not so possible to digest. Also these gainers are generally considered as a food supplements. Atlast Creatine too can be taken for the strength, stamina and volume to muscles, as it retains the water from the body. Also while having creatine one should drink atleast 4–5 L a day.

But the main question or the reviews that  clients share is when they consume gainers they gain weight but once they leave them their body weight gets down. So dear friends the reason is very simple here you are adding 1000–1300 kcal from the mass gainers, so when you stop consuming it in between the gaining process then you should maintain that extra calories from your diet itself or once you reach your Ideal weight or target weight, you should switch to your leaning supplement stack along with the diet (planned accordingly).

Let’s follow a weight gaining diet plan below along with the gainer.
Early morning: 1/2 cup gur/jaggery-channa
Breakfast: 1.5 bowl oatmeal along with 3–4 boiled eggs (2/3 egg white & 1 whole egg) or 4–5 paneer cubes.
Mid-morning : 1 glass banana/chikoo/anjer shake#[ add 150 gm gainer, nuts & seeds, oats, peanut butter]


Lunch: 1.5 bowl vegetable brown rice/ destarch rice(also if possible then can add steamed/roasted chicken) along with raita/whole dal
Mid-afternoon: 2–3 banana/chickoo or boiled potato in curd
Evening: 1 glass banana/chikoo/anjer shake#[ add 150 gm gainer, nuts & seeds, oats, peanut butter]
Dinner: 200–250 gm steamed/grilled chicken or fish along with vegetables.
Bed Time: 1–2 banana/chickoo

CREATINE: Harmful or Effective?

Creatine can be taken safely under the guidance of an expert. It is produced naturally by the body and is taken through supplements. Let’s see what and how creatine works.

WHAT IS CREATINE

Creatine, in the form of Creatine phosphate (CP), has an essential role in energy metabolism as a substance for the formation of ATP, especially during short-duration, high-intensity exercise.

Creatine transports the energy produced by mitochondria directly to the working parts without invoking a long series of chemical steps. It’s a brilliant system.

Creatine is the material that keeps all of our cells supplied with energy through a very efficient mechanism, keeping intracellular ADP levels very low. This is important because as this concentration increases, cellular respiration decreases and can trigger the need for fast energy. By keeping ADP levels low and recycling ADP back into ATP at the site of work, you can produce peak power for a longer period of time.

Creatine monohydrate, time and time again they have proven its effectiveness at safely at increasing strength and muscle cell volume.

HOW MUCH TO TAKE

There are a variety of successful dosing protocols, but the most common and well-studied is to front load with a large dose, followed by a maintenance dose.

The goal with supplementing creatine is to saturate your muscle creatine stores. The fastest way to achieve this saturation is to load with a higher dose of 20-25 grams over 5 -6 days. Spread the dose out with 4 or 5 servings taken throughout the day.

For example, if you choose to load with 20g of creatine a day, take 5g servings spread out 4 times a day. After the 5 – 6 days loading phase your muscle creatine stores will be saturated and you can drop down to a daily maintenance dose of 5 grams.

Cycling creatine supplements for around 8 weeks at a time is common. Here is an example of a popular and effective creatine dosing and cycle plan.

8 week Creatine Cycle

Week 1: 20g creatine monohydrate loading (5g servings 4 times a day)

Weeks 2 – 8: 5g creatine monohydrate daily

No creatine for 1 month followed by another 6 week creatine cycle

WHEN TO TAKE

When you are in a loading phase you will want to space 4x 5g servings throughout the day. Taking one large dose may cause some users gastrointestinal distress, so it may be best to spread a 20g dose into smaller 5g doses taken throughout a day.

One 5g in the morning with breakfast, 5g early afternoon with lunch, 5g late afternoon and 5g in the evening with dinner.

What Should I Mix creatine with?

It doesn’t matter what you mix your creatine with – water, fruit juice, whey protein shake – it will be digested, absorbed and utilized by the body all the same.

In fact, the water retention side effect from creatine is desirable, because it increases the volume of water within the muscle cell, resulting in muscles feeling fuller, and denser. So one is suggested to keep hydrated with at-least 4 L a day.

What are the side effects?

Studies have found creatine to be very safe, with no significant side effects shown, if taken under guidance and in the guided doses. With that said, if you’re suffering from anything serious, like liver or kidney disease, or high blood pressure, it’s recommended that you avoid taking creatine.