POOR APPETITE and MUSCLES
This article also available as audio. Check this out!
Subscribe and listen it anywhere:
In this article, I have picked some advice that will help you eat more and gain muscles. Please note that it contains only healthy recommendations. Though you may definitely find a place for a tasty burger even on a healthy diet, you shouldn’t make it a nutritional habit.
Advice #1 – eat more calorie-dense foods
Small portions of such foods contain a lot of fats, proteins, and/or carbs. In my TOP, I include fat fish (such as salmon), nuts, peanut butter, avocado, and dried fruit.
Advice #2 – enrich the taste of usual dishes
Combine different foods in a meal to add diversity and new tastes. For example, flavor rice or oatmeal with nuts or seeds, grate cheese over hot pasta, add a bunch of nuts or olives to couscous, etc. If you don’t like grains but fancy beans, mix them in the same meal (e.g. add haricot to rice).
Advice #3 – use different recipes for the same products
For example, you can boil, poach, fry eggs or make an omelet. Try out adding vegetables, canned corn, beans, or olives. By the way, beans can be boiled or baked too.
Advice #4 – grab rich snacks
If you have only 2 or 3 meals a day, try adding 1 quick snack. For example, some fruit, a bunch of nuts, and high-protein Greek yogurt. There are about 450-500 calories in a medium banana, a carton of yogurt (7 oz / 200 gr), and a handful of nuts. That is a notable extra calorie intake that may boost your weight gain. You can replace fruits with dried ones, nuts with avocado, and eat cottage cheese instead of yogurt.
Advice #5 – finish meals with rich drinks
Milk, fruit smoothies, and protein shakes are good alternatives to coffee, tea, and soda. If you take in a rich drink 1-2 times a day instead of water, coffee, or tea, it will provide 110-250 calories extra.
Advice #6 – drinks come between meals but not before or during them
Don’t drink anything before a meal because it ceases your appetite and stops you from eating well. It is better to drink something as you finish a meal or 20-30 minutes later. Try out both ways and decide which suits you best.
Advice #7 – occasionally eat a less nutritional but high-calorie product
Even if you are rather underweight, mind that a lot of sugar, salt and saturated fats will take their toll. You can have a cheat meal of a piece of pie, ice cream, or burger from time to time. Yet, there are far healthier alternatives: grain baking (e. g. a muffin or whole-grain bagel), granola bars, and homemade burgers.
Find everything ready for you in our upgraded Maximum Performance Nutrition, including a lot of carbs, enough proteins, and, of course, healthy fats.RELATED ARTICLES:
THINGS YOU NEED TO KNOW ABOUT SEAFOOD
THE VERTICAL DIET: PROS AND CONS
You might be interested in:
olympic weightlifting program for masters
8 week olympic weightlifting program
