Developing mass gaining daily meal plans requires having a basic understanding of nutrition. Taking in the right amounts of proteins, carbohydrates and fats at the right time can lead to steady muscle mass gains. You must be sure to take in more than your daily caloric maintenance in order to gain mass. Always consult with your doctor before beginning a mass gaining diet.
Significance
Food is the most anabolic, or muscle-building, substance. The foods you ingest ultimately determine whether you will lose or gain muscle mass, burn or store fat and lose or gain weight. The kinds of proteins, carbohydrates and fats you choose play an important role in a mass gaining meal plan. For example, some foods store as body fat more readily than others. In addition, your food portions and their nutrient timing further impact your mass gaining results.
Fundamentals
Protein intake always stays relatively static, and "Optimum Anabolics" author Jeff Anderson recommends between 1 and 1.5 g of protein per pound of body weight daily. You should experiment with different intakes to find what works best for your body. Dividing your daily protein between several smaller meals creates a trickle effect of nutrients to growing muscles, according to Anderson. You must also take in plenty of fruits and vegetables, which contain the necessary vitamins and minerals to fuel mass gains.
Variables
Carbohydrate intake represents one of many variables in a mass gain meal plan because trainees vary widely. Too many carbohydrates can cause excessive body fat storage, while too few carbs limits your mass gaining results. Dietary fat intake also plays an important role due to its involvement in the production important mass gaining hormones like testosterone. "Xtreme Lean" authors Jonathan Lawson and Steve Holman recommend taking in no fewer than 25 to 30 percent of your calories from healthy fats like olive oil or nuts. Supplements and post-workout nutrition are also important variables in a mass gain diet.
Considerations
Your body type and metabolic rate help determine how many carbohydrates you should take in, particularly after a workout. Small-boned body types, or ectomorphs, who typically have difficulty gaining muscle weight, can ingest 100 g or more of simple carbs like dextrose or sugar following a workout. "The Carbo Rater" by Jordana Brown recommends taking in at least 60 g of high-glycemic carbs following a workout. Anderson suggests taking in 25 percent of your daily protein after training, which amounts to 30 to 50 g for most trainees. Experience level as well as personal preference and observation also contribute to developing your individual mass gaining meal plan.
Misconceptions
Beginners often over-emphasize the importance of dietary protein, especially from supplements. The human body has a limited capacity to store and metabolize proteins, meaning that over-eating them may do little for mass gains. Carbohydrates, on the other hand, get stored in muscle tissue as glycogen, providing energy and literally expanding your muscles, according to "Muscle Explosion" by Nick Nilsson. You need not take in massive quantities of foods, instead focus on timing your nutrition for optimal results. You must remember that your body does not build muscle in the gym. Muscle gains occur at home when you are eating and actively resting for muscle recovery.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Ultimate Supplement Handbook"; Jordana Brown; 2010
- "Muscle Explosion"; Nick Nilsson; 2009
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