Who is this diet for?
The described model of nutrition will be perfect for people who have difficulties gaining weight. They are characterised by so-called “fast metabolism” and are referred to as ectomorphs, i.e. people who eat relatively large portions, are often hungry, and yet their body weight does not increase. The diet will also benefit those who want to shape their figures or practice strength sports.
Key principles of the diet
The basic principle of this diet plan is positive energy balance (consuming more energy than is expended). Equally important is to provide the body with protein, which primarily performs building functions and enables the growth of muscle mass. However, a balanced diet is half the battle. To achieve the desired effect, it is necessary to do physical activity that stimulates the tissue to grow. What else is worth considering?
- Appropriate calorie content – this is a key aspect, since in this diet we want to increase muscle mass, not body fat. Too many calories can be counterproductive. Adding 200-300 kcal to the daily energy requirement seems to be the most optimal and allows for the effective growth of muscle mass. However, the process is lengthy and requires patience. It also depends on a number of variables, including, among others, the amount of body fat – with its initial lower level, it is easier to bring about an increase in muscle mass.
- Number of meals – when trying to gain weight, it is important to have a regular supply of energy and nutritional substrates (e.g. 4-6 meals every 3-4 hours). In order to achieve the goal, it is necessary to avoid too long intervals between meals, which can affect, among others, the recovery of muscle tissue. For people who train intensely, the calorie content of the plan can be very high, which usually translates into a higher volume of food consumed. This, in turn, can contribute to excessive strain on the digestive tract, so it is necessary to introduce more meals per day with less volume.
- Complete protein – performs primarily a building function. For a weight gain diet, it is not only the quantity that is important, but also the quality. To enable muscle growth, protein intake should be 1.6-2.2 g / kg of body weight / day. And it’s worth sticking to this value, because, as research shows, higher supply is not associated with faster muscle mass building. For this process to be effective, the diet should include protein sources, such as meat (especially lean, such as skinless poultry), fish, milk and dairy products (up to 2% fat, such as cottage cheese, yoghurt, buttermilk, cheese), eggs, as well as plant sources of this nutrient, including dry legumes and their products, such as tofu.
- Quality carbohydrates and fats – non-protein energy sources enable efficient synthesis of new muscle structures. Carbohydrates are directly used for energy, so they should cover about half of the demand. Their adequate intake can support greater exertion (e.g. of higher intensity and longer duration) and delay the feeling of fatigue. Sources of carbohydrates include root vegetables, fruit, legumes, bread, pasta, as well as rice and groats.
In the case of fats, the type of fat is an important factor. The diet should include mainly mono- and polyunsaturated fatty acids, which are essential for building, among others, cell membranes, hormones or myelin sheaths. Fatty acids of the omega-3 group are also particularly important in the menu of those wanting to gain weight, as they contribute to stimulating muscle hypertrophy and reducing inflammation. They can be found in oils (e.g. rapeseed, flaxseed), olive oil, nuts, seeds, avocados, and oily sea fish.
- Strength training – it is a type of training in which muscles acquire energy mainly under anaerobic conditions. Resistance exercises strengthen skeletal muscles and allow them to grow with an adequate supply of nutrients. Of course, the weight, the number of repetitions and rounds, recovery, or even hormonal balance, matter. Due to higher testosterone levels in men, building muscle mass is easier in their case.
What meals are included in the diet?
Meals in the MultiLife weight gain diet are very diverse, so you don’t have to be afraid of boredom! Breakfasts are combinations of omelettes, sandwiches, cottage cheese, oatmeal or scrambled eggs. Dinners are mainly meat or fish dishes. Since workouts are usually done in the afternoon, suppers have been balanced so that they can be a good post-workout meal.
References:
- Bean A.: Żywienie w sporcie. Poznań. Zysk i S-ka Wydawnictwo; 2008
- Jeukendrup AE, Gleeson M.: Sport Nutrition: An introduction to energy production and performance. Human Kinetics,2010
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568