Though dozens of performance-enhancing products exist, many of them will not give you the mass-gaining results you seek. In fact, the Mayo Clinic points out that some supplements may be dangerous to your health, and some of them are banned from professional competitions. To best build body mass, plan nutrient-dense meals comprised of lean protein, complex carbohydrates and heart-healthy fats, and snack and hydrate wisely. Use your diet to complement your exercise routine.
Step 1
Eat more food at each meal, and eat regularly scheduled meals. You need an additional 200 calories per day to build mass when you are exercising regularly, according to the American Dietetic Association. Eat a second helping of the meat and vegetable items at each meal, and be sure to have protein with every meal, to help keep up your protein intake. Eat at least three full meals, or divide your meals into five or six small, complete meals, spaced fairly evenly throughout the day. Carry snacks with you that are nutrient-dense, packing in vitamins, minerals, and protein for the calories.
Step 2
Set your protein needs according to your weight goal, and gradually build up to consuming the amount you need. According to the American Dietetic Association, you need 1.4 to 1.8 g protein per kg body weight. Decide what your goal weight is, and then calculate your protein needs based on that. Convert your body weight from pounds to kilograms by dividing by 2.2, and then multiply your weight by 1.4 and 1.8 to find the amount of protein you should eat. Record that amount, and then determine what you should eat in order to reach that level. For example, one three-ounce chicken breast provides 27 g protein, one-half cup low fat cottage cheese provides 14 g, and one egg provides 7 g. Decide how much of each type of protein you would need to meet your needs in one day. Then incorporate these proteins into your meal plans.
Step 3
Increase your protein intake gradually to the amount you need, and make sure each meal is balanced appropriately. An ideal meal would provide 20 to 30 g of protein, 30 to 40 g carbohydrate, and 2 to 3 g fat, and it could be a bowl of brown rice topped with grilled chicken breast and steamed vegetables or a whole-wheat tortilla filled with lean beef, black beans, brown rice and vegetables. Make sure that your snacks between workouts and meal times provide similar ratios of nutrients. Eat within two hours of training, and eat five to six small meals each day, Body Building recommends.
Step 4
Eat smartly, choose balanced meals and snacks, and resist the urge to eat everything in sight. Even though your calorie needs increase, you need to be deliberate about the calories you consume. University of California in Los Angeles points out that your BMI needs to remain in its healthy range, which is between 18.5 and 24.9. If you exceed the 24.9 level, your risk for chronic disease increases. For best results, keep a written record of what you eat and drink to help you track your intake. You may find that you are not eating enough or that you are above your needs.
Tips and Warnings
- Consult with your physician before making significant changes to your diet and exercise habits. Meet with a sports nutrition–registered dietitian for the best information about how you should eat to gain mass safely. If you are under 18 years old, and you want to increase your muscle mass, consult with your physician about healthy ways to increase your diet and begin a safe weightlifting routine. Because your body is still growing, you do not want to engage in behavior that risks damaging the muscles.
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