Proper nutrition for weight gain for a girl at home

The female audience, when talking about body type, has specific needs. It is very important for a girl to be in good shape, but not to make her muscles look “pumped.” Stay slim, but not skinny. Lose weight in your stomach and sides, create a “wasp waist” and pump up your gluteal muscles without enlarging your hips. Sound familiar? Is it possible to overcome genetics and build the body of your dreams without any training experience, avoiding hunger strikes or overeating? Let's find out together!

The main request from girls to nutritionists and trainers is to lose weight for an important date or event. But there are also those who express a desire to gain weight, but they just can’t do it. The question of how to gain muscle mass for a girl is one that puzzles beginner athletes, lovers of curvaceous figures, or women experiencing health problems.

When a girl decides to gain weight or build muscle mass to improve her proportions, then it is necessary to decide what the training program will be and a competent nutrition plan for a quality gain. The latter is the key to success, because 80% of the work on building your dream body happens in the kitchen.

After reading the article you will know:

what principles determine muscle growth;
what should be included in the diet according to KBJU for weight gain;
how to create a menu to gain weight for a thin girl without the risk of increasing body fat;
training plan and sports supplements to achieve your goal;
all about myths: is femininity lost when building muscles.

Principles of muscle growth

The understanding and idea of female beauty has changed a lot. Thin models have been replaced by girls with athletic figures and curves, which reflects physical fitness and good health. Diets based on one product replace proper and healthy nutrition for building muscle.

Genetics determines the quantity and quality of muscle fibers in a person. Muscles are built up due to the compaction of fibers in the recovery process after the stress received during strength training.

The human body is a complex system that works on the principle of compensation: if the muscles receive more load than usual, then in the recovery phase the body strives to adapt to the created conditions. In a specific case, the growth of muscle mass due to an increase in the number of myofibrils in the muscle (protein threads). The building material is the nutrients obtained from food.

Just like men, three main components will help a girl gain weight:

strength training with additional weights;
correct nutrition plan taking into account KBZHU;
recovery (sleep, rest).

Compliance with the points will lead to achieving the goal.

Is it possible to gain weight by eating right?

Being underweight, like being overweight, has a negative impact on a person’s overall health. Lack of weight for girls is dangerous due to the following consequences:

disruption of internal organs;
deficiency of nutrients in the body;
psychical deviations;
depression;
low libido;
hormonal imbalance;
lethargy, apathy;
Bad mood;
deterioration of bone and muscle tissue;
development of dystrophy;
weakened immune system;
problems in the functioning of the brain.

Thinness often becomes the reason that a woman cannot become pregnant or bear a healthy child.

Often, proper nutrition is the only effective solution to the problem. By changing her food preferences and starting to eat healthy foods, the girl gradually gains weight and gets rid of a number of diseases.

In some cases, especially if the lack of fat in the body is caused by pathological processes, you should switch to proper nutrition only after visiting a medical facility. The doctor will help you create a diet for weight gain and may prescribe certain medications and dietary supplements.

The role of nutrition in muscle growth

The importance of nutrition for muscle growth is undeniable. Performing weight-bearing exercises stresses muscle fibers, creating microtrauma. After playing sports, muscles need time to recover. The injured areas are filled with new cells, increasing the density and volume of the muscle. During this period, it is important to supply the body with building materials - amino acids.

Skeletal muscle performs a contractile function and is represented by myofibrils. Actin and myosin filaments are types of protein and the basic units of fibers. Protein cells, hormones and enzymes in the human body are created and restored from available amino acid compounds.

Amino acids enter the body with food enriched with protein:

meat, poultry, game;
Fish and seafood;
eggs;
dairy products, etc.

When building voluminous and physically developed muscles, muscle protein synthesis occurs - breakdown and restoration. The process takes place on a daily basis and requires energy expenditure.

Cortisol is a hormone that destroys muscle structure, resulting in loss of shape. Occurs in the absence of freely available amino acids, so the body breaks down muscle fibers to obtain nutrients.

To prevent a negative process, it is necessary to eat a balanced diet that promotes protein synthesis and muscle building. With a calorie deficit, increasing body volume is impossible.

Products for a balanced diet

In order to gain weight, you need to properly balance your diet. The menu includes foods enriched with fats, proteins and carbohydrates.

Fats

Preference is given to vegetable fats. Dishes should be prepared using olive, corn, flaxseed and sunflower oils. The olive-based product is saturated with fatty acids, which have a beneficial effect on the functioning of the digestive system and metabolic processes.

Sunflower seeds, avocados, nuts, and egg yolks contain valuable micro and macroelements and fat-soluble vitamins. Omega fats and vitamin D that are valuable for the body can be found in fish oil.

When creating a menu, you should avoid using animal fats and trans fats.

Squirrels

The main sources are:

rabbit;
turkey;
chicken;
beef;
veal.

You can occasionally include lean varieties of pork in your diet. The weekly menu necessarily includes fish and seafood, chicken eggs, milk and its derivatives. Fermented milk products are selected with low fat content.

It is better to use homemade products made from natural milk: yogurt, kefir, yogurt, cottage cheese. Calcium, amino acids and other beneficial substances found in milk are important for gaining muscle mass.

Carbohydrates

The source of the substances are foods with a low glycemic index. First of all, it's porridge. The diet should include:

buckwheat;
oatmeal;
rice;
Wheat groats;
pasta.

The menu is replenished with dishes from fresh vegetables, fruits, and non-acidic berries. To regulate the level of sugar entering the body with fruits, they should be consumed in the first half of the day and during training. Foods enriched with fiber and sugar replenish energy reserves well.

The following is prohibited:

fatty and smoked foods;
alcohol;
sweets, confectionery;
packaged drinks.

Body types

It should be noted that among girls it is easier or more difficult for some to lose weight. The same is true with weight gain. The point is that there are several body types with individual characteristics of physiological processes:

Endomorphs have an obese, dense figure, a tendency to quickly accumulate fat, and slow weight loss.
Mesomorphs are an athletic body type. Ease of weight loss control and high-quality weight gain (with a minimum of excess fat).
Ectomorphs – thin body structure: thin bones, long limbs, narrow shoulders. Therefore, how to gain muscle mass for an ectomorph girl is a particularly difficult question. Representatives of this physique are hardy and have a good metabolism.

Each body type has its own characteristics. But this is not an indicator that genetics cannot be overcome. Mesomorphs can easily gain weight by uncontrollably eating hamburgers and sweets. And endomorphs will build strong muscles that will amaze anyone after reducing the percentage of subcutaneous fat.

The high metabolism of ectomorphs seems like a gift from fate, since a high metabolism allows you to eat any food and not gain weight. In thin people, amylase, which breaks down carbohydrates, is more active than in others. But trans fats from fast food and systematic eating of sweets have never made anyone healthier.

How not to lose weight with stomach disease and gastritis

The disease gastritis has a number of symptomatic manifestations. One of them is sudden weight loss. To gain muscle mass, it is recommended to adhere to the following rules:

Consume more of the foods included in the diet for this pathology.
Organize regular meals (5-7 meals per day).
When creating a menu, take into account the compatibility of dishes (serve meat products with vegetables, fruits separately from milk derivatives).
Lead an active lifestyle, spend more time in the fresh air.
Do not forget about the drinking regime (at least 2.5-3 liters of clean water per day).
On the advice of a nutritionist or gastroenterologist, take dietary supplements (modern products help stimulate appetite and have a beneficial effect on the digestive system due to the content of special enzymes).

It sounds contradictory, but to gain weight you need to move more. For this purpose, various sets of exercises are used to build muscle mass, gymnastics, and other physical activities. When developing a menu, it is important to take into account energy costs so that the food fully compensates for them. Then it will be possible to eliminate thinness even with gastritis.

Nutrition principles for gaining mass for girls

Following a number of nutritional principles will help you build your dream body.

Fractional meals

Meals can be divided into 5-6 servings in order to have time to eat the entire volume of KBZHU. But if for some reason you can’t eat often, then you can do it in 3 meals. The main thing is to monitor the reactions of the gastrointestinal tract to avoid overload. It is recommended to focus on your own capabilities and daily routine. The main condition is compliance with the total caloric intake and BZH during the day.

Elimination of harmful products

If the daily balance of KBJU is high, this does not mean that you can add calories through fast food, desserts, baked goods, etc. Such dietary choices can lead to deterioration in body quality and health.

For a high-quality recruitment, it is recommended that the girl exclude:

industrial confectionery products;
sugar;
soda, packaged juices;
fast food;
fatty foods;
chocolate, sweets, cookies, etc.

Carbohydrate consumption mode

Complex carbohydrates are the main source of energy when gaining weight. It is recommended to consume the foods from the list in the first half of the day. However, if the workout takes place in the evening, then carbohydrate-rich ingredients are included in the dinner. On a day without training, it is better to make your last meal of protein and fiber.

Compliance with drinking regime

It is recommended to drink at least 2 liters of clean water per day and not limit fluid intake during training. Water improves metabolic processes and has a beneficial effect on the functioning of the body.

What foods can and cannot be eaten

The list of foods that stimulate weight gain includes the following:

whole unprocessed cereals;
rolls and bread made from white flour;
legumes;
vegetable oils;
milk and fermented milk products with a high percentage of fat (cream, sour cream, cottage cheese, sweet yogurt, kefir, processed and hard cheeses);
nuts and seeds;
honey;
canned vegetables and fruits;
sausages;
fatty sauces;
fresh vegetables and fruits saturated with vegetable fats;
salo;
liver;
seafood;
meat (any);
cookies, cakes and sweets;
sweet syrups;
smoked meats;
salty fish;
pasta.

What girls who have chosen the right diet to gain weight should not eat:

French fries;
chips;
store-bought hamburgers;
store-bought pizza;
instant noodles and purees;
breakfast cereals in boxes;
chewing candies and bars with fillings;
store bought popcorn.

Despite the fact that these foods are high in calories, they need to be removed from the diet. All of them are prepared with the addition of chemicals, which have a bad effect on the functioning of the body, in particular the digestive system. They also increase the likelihood of developing:

diabetes;
malignant and benign tumors;
diseases of the oral cavity;
osteoporosis;
cardiovascular pathologies;
atherosclerosis;
degenerative changes in the liver;
infertility;
hormonal imbalance.

To avoid such unpleasant consequences, it is best to include in your diet dishes that you prepare yourself from healthy and wholesome foods.

Diet for a girl to gain weight: sample menu for a week

A sample weekly menu for girls is presented, which can be adjusted according to individual preferences. You can adhere to a similar diet before and after gaining weight by adjusting the caloric content of food consumed.

Monday
Breakfast	Oatmeal with milk and berries, omelette
Snack 1	Nuts
Dinner	Chicken fillet with brown rice, green salad with tomatoes
Snack 2	Protein shake, apple
Dinner	Baked beef with grilled vegetables
Tuesday
Breakfast	Fried egg, toast with peanut butter, cocoa and milk
Snack 1	Citrus
Dinner	Stewed turkey with cauliflower in cream sauce, freshly squeezed juice
Snack 2	Kefir, nuts
Dinner	Baked salmon with coleslaw
Wednesday
Breakfast	Curd cheese pancakes with raisins, whole grain bread with cheese
Snack 1	Dried fruits
Dinner	Chicken fillet with buckwheat, vegetable salad with sour cream
Snack 2	Berries and nuts
Dinner	Stewed beef with vegetables
Thursday
Breakfast	Buckwheat porridge with milk, toast with peanut butter
Snack 1	Cottage cheese with berries
Dinner	Fish in batter, vinaigrette
Snack 2	Pear
Dinner	Omelette with vegetables
Friday
Breakfast	Omelette, avocado toast, cocoa with milk
Snack 1	Banana
Dinner	Chicken fillet, sweet potato, mozzarella salad
Snack 2	Berries, nuts, freshly squeezed juice
Dinner	Veal with green beans
Saturday
Breakfast	Millet porridge with milk and pumpkin, hard cheese
Snack 1	Dried fruits
Dinner	Couscous with rabbit, fresh vegetables
Snack 2	Citrus
Dinner	Stewed beef, stewed cabbage
Sunday
Breakfast	Cottage cheese with berries, toast with peanut butter, cocoa with milk
Snack 1	Pear, nuts
Dinner	Durum wheat pasta with cheese and minced veal
Snack 2	Citrus
Dinner	Chicken fillet with vegetable salad

What to eat to gain weight?

Now we will talk about proper nutrition, which will help us get better and not harm our health, and we will analyze in detail what we need to eat to gain weight.

More calories

A prerequisite for weight gain is consuming more calories than we expend per day. And the first thing you need to do is increase your calorie intake. The daily norm of a young girl is 1500 calories, on average. To achieve the result, add another 500 calories, because if we consume the same number of calories that we burn, our body weight will remain the same. Just keep in mind that the food should be healthy and wholesome.

You shouldn't feel bloated like a balloon. Just like a dieter cuts his daily diet by 500 calories, you add those 500 calories to yourself. With this approach, gaining 1-1.5 kg becomes realistic. Please note that extra calories do not mean heavy, fried foods.

You should know what foods are considered healthy and best for you in your fight to lose the pounds. Healthy protein contains salmon, tuna, chicken, legumes, and eggs. The highest amount of carbohydrates is in pasta, whole grain bread, fruit juices, dried fruits, oats, brown rice, bananas, nuts, starchy vegetables (potatoes, carrots, pumpkin, sweet potatoes).

Consume Healthy Fats

Products containing healthy fats are simply irreplaceable and should be included in the weight gain diet for girls. Therefore, it is recommended to eat plenty of peanut and olive oils, cheese, seeds, nuts and avocados. A great snack option is a peanut butter sandwich or mixed nuts with avocado. Always dress salads with enough olive oil.

Not all fats are healthy. You should avoid saturated fats, although they increase body weight, they cause a certain food addiction. These are French fries, burgers, cheesecakes, onion rings, chocolate, sweets, baked goods, chips, French toast, cream. It happens that it is difficult for a person to change his eating behavior, especially if he has always had a poor appetite. In this case, you need to act carefully, gradually adding new foods to your diet.

Increase your serving size

Of course, you must increase your regular portion to gain weight. Just take a larger plate and then the amount of food won't look so daunting. Let's say you always eat 2 chicken eggs for breakfast. From now on you will eat 3 chicken eggs! It's simple! If you are used to cereal, add a banana and one boiled egg. It is quite difficult to change established traditions and habits, but it is possible. The Big Plate Method is very effective in tricking your brain into thinking you're eating less food than you actually are.

When making a sandwich, always add an extra piece of cheese to make the snack more nutritious. Or add cheese to omelettes or scrambled eggs.
If you are used to small portions, increase the amount gradually. Start adding 1 additional spoon for each meal. For example, for dinner you have mashed potatoes, pasta or rice. Place your regular portion and add 1 more spoon.
Always season vegetable salads with butter or olive oil, cheese, spreads and sauces.

Advice: If you find it difficult to choose food to gain weight, be sure to consult with a nutritionist to create the right diet for gaining extra weight, and a menu that is right for you.

Eat more often

To gain weight, a girl needs to increase the number of her meals. Instead of the usual breakfast-lunch-dinner, add a second breakfast and an afternoon snack. It is very important not to skip meal times. By the way, most nutritionists agree that it is much better to eat 6 times a day in small portions than 3 times a day, but in huge quantities. So you can gain weight and not walk around with a full belly. If this is realistic for you, it will be great to eat 6 times a day! This, without a doubt, will make you gain weight in the shortest possible time, without bloating and other troubles.

Drink calories

We found out that in order to get better you need to increase the amount of calories in your food, but sometimes eating really gets boring. Have you tried smoothies? These protein-fruit cocktails are very tasty and no less high in calories. Take your favorite fruits, such as mangoes or bananas, add milk, yogurt or honey, and blend in a blender. This will be a great alternative to tea or coffee, which contain 0 calories. If you cannot live without coffee, then get into the habit of adding milk to it - this will make it at least a little more nutritious. It is also very healthy and effective to drink freshly squeezed fruit juices.

Review your diet

If you still haven’t figured out how to gain weight, then you just need to eat in order to grow, and for this you need to analyze your diet. We will help you figure out what to eat and when.

Have snacks between meals as often as possible. Snacks can even have more calories than lunch or dinner. On the way to study, you can eat a banana - it won’t take time, and it will add calories. While watching your favorite TV show, nibble on nuts, and crackers or salted peanuts will perfectly refresh you while dinner is being prepared.

Post-workout nutrition for bulking

When performing physical exercises in the gym or at home, a lot of energy is spent, so to successfully build muscle mass it is important to replenish the body with micro and macroelements.

Immediately after training, you should drink a protein shake to quickly release amino acids into the blood. After 40-60 minutes, have a full meal containing complex carbohydrates, fats and protein. If we are talking about a late dinner after a workout, then it is recommended to choose vegetables (fiber) as a source of carbohydrates.

Sports supplements

To build a beautiful female body and gain muscle mass, sports nutrition is additionally used, but the condition is not considered mandatory and is not a panacea. Girls will be helped to increase their muscle volume by:

Whey Protein	The most popular protein supplement for muscle growth. The main source of this protein is whey.
Amino acids	For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids.
Creatine	Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance.
Glutamine	An essential amino acid that is part of protein and is necessary for muscle growth and support of the immune system.

Basic principles of weight gain

Regardless of what is the cause of lack of body weight, before you change your lifestyle, you need to familiarize yourself with the basic principles of proper nutrition for weight gain:

The daily menu should be based on easily digestible cereals. Millet, buckwheat, and sprouted grains are quickly processed by the digestive system and do not clog the intestines, making all substances, including fats, easier to digest.
Introduction of vegetable oils into the diet. The more a person eats dishes prepared with the addition of vegetable oil, the faster he gains weight. The list of the highest calorie oils includes apricot, sunflower, pumpkin and flaxseed. In addition to fatty acids, they are rich in vitamins, tocopherols, lipochromes and other substances necessary for the normal functioning of internal organs.
Complete avoidance of caffeinated drinks. Caffeine is a substance that causes dehydration. Low fluid levels in the body slow down metabolism, which is why girls who drink a lot of coffee have difficulty gaining weight. To gain weight, you need to replace caffeinated drinks with teas with lemon balm, chamomile, mint and other herbs.
It is necessary to eat vegetables and fruits rich in starch. It is strictly forbidden to eat foods with starch on a diet, but if we are talking about weight gain, then this substance becomes one of the important components in food. It is found in large quantities in potatoes, white beans, sweet potatoes, corn, peanuts, bananas and persimmons. With the help of starch, you can quickly increase body weight without harming your health.
Every day begins with a hearty breakfast. Many women, waking up early in the morning, refuse to eat. Because of this, they feel weak and complain of a bad mood. In addition, the absence of breakfast leads to the fact that the body burns fat deposits during the day in order to obtain the dose of energy necessary for its work. Therefore, following the rules of proper nutrition for weight gain, it is very important to eat well in the morning, even if you need to rush to work and have very little time.
It is unacceptable to ignore the feeling of hunger. If a girl wants to increase her weight, she should not refuse food every time she wants to eat. Conscious suppression of hunger leads not only to weight loss, but also activates a number of biological processes that harm all organs and systems.

Calculation of KBZHU

The main condition for weight gain is a high-calorie diet. A special formula will help you determine how many calories you need to consume per day to get rid of thinness:

for girls aged 18 to 30 years – (X (current weight in kg) * 0.0621 + 2.0357) * 240;
for women aged 31 to 60 years – (X (current weight in kg) * 0.0342 + 3.5377) * 240.

Next, the number obtained during calculations using the formula is multiplied by the physical activity coefficient:

1.2 – minimum. Sedentary lifestyle;
1.375 – weak. Sedentary work and rare exercise (about 1 time per week);
1.55 – average. Active work and exercise every day;
1.723 – high. Hard physical work and daily training;
1.9 – maximum. Heavy physical work and sports 2 times a day.

The final result shows how many calories a particular person needs to consume per day in order to gain weight steadily. If after a month there are no changes, or body weight is growing too slowly, you need to add 100-200 or more kcal to the basic calorie content of the daily diet.

In addition to determining the calorie norm in the daily menu, a thin girl needs to establish the optimal ratio of protein, fat and carbohydrates for herself. Nutritionists recommend composing your diet so that it contains:

20% proteins;
30% fat;
50% carbohydrates.

If necessary, the proportion of fats can be increased. How much depends on the pace of weight gain.

Diet

If you are underweight, it is important to pay attention to creating a meal schedule. Eating food “clockwise” can speed up weight gain. Experts advise eating at least 5 times a day:

first breakfast – at 9:00;
second breakfast – at 11:00;
lunch – at 13:00;
afternoon tea – at 16:30;
dinner – at 18:00.

Drinking regime

To gain weight, a girl needs to follow a drinking regime. If you limit the amount of fluid consumed per day, you may encounter dehydration, which is primarily dangerous due to metabolic disorders. With a lack of water, the body poorly absorbs vitamins, micro- and macroelements, fats, etc. Metabolism is impaired and, accordingly, body weight is gained more slowly.

In addition to slow metabolism, low fluid levels lead to:

deterioration of the condition of the skin, hair and nails;
fatigue;
drop in blood pressure;
poor vision;
decreased concentration;
problems with joints and bones;
impaired brain function.

Ideally, in order to gain weight, a girl should drink at least 2 liters of water per day (excluding various drinks). This volume is divided into equal portions and drunk after waking up, a couple of hours before going to bed and before each meal.

Recommendations for maintaining a drinking regime:

the water should be warm, preferably at room temperature;
the liquid is drunk in small sips;
if possible, you should drink 100-200 ml of water with each meal;
If, out of habit, it is difficult to overcome yourself and drink a whole glass of clean water, you can add lemon juice, a spoonful of jam or honey to it.

In some situations, drinking a lot of liquid is contraindicated. These include the presence of such pathologies:

hypertension (high blood pressure);
swelling;
renal failure.

In these cases, you should consult your doctor. A specialist will tell you how much you can drink per day without harm to your health. You also need to visit a doctor if a woman is pregnant or planning pregnancy.

Cooking methods

For those who want to gain weight, there are no special recommendations regarding how to prepare food. Dishes can be:

fry;
bake;
stew;
blanch;
cook in water or steam.

When frying or stewing, you can use any vegetable oil, the main thing is not to overdo it. Its excess will not be beneficial for the body.

Mass building supplements for women

VPLAB Nutrition | 100% Platinum Whey ?

Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

Trec Nutrition | Amino Max 6800 ?

Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
Category: Amino acids

8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.

AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.

Trec Nutrition | Creatine 100% ?

Creatine 100% is a high quality product designed for strength, speed and endurance athletes to supplement their diet with creatine.
Category: Creatine More about the category

This substance with an anabolic effect accelerates the growth of muscle mass and strength. The indirect result of its use is an improvement in nitrogen balance and acceleration of body regeneration (anti-catabolic effect). By absorbing creatine, its concentration in the muscles increases by approximately 50%. This initiates a series of reactions that stimulate muscle cells to absorb more water (1 g of creatine binds about 50 g of water). An increase in cell volume leads to changes in intracellular tension, which the body perceives as an anabolic signal, thereby stimulating muscles to grow. The drug was fortified with vitamin C (an antioxidant) and sodium, ingredients that are rapidly increasing in demand as a result of exercise. In order to achieve a sustainable effect, it is better to combine creatine in one cycle with a protein, carbohydrate-protein substance, L-glutamine peptide, L-glutamine, HMB or amino acids. Ingredients: Creatine monohydrate, sodium citrate, vitamin C (ascorbic acid).

SciTec Nutrition | Mega Glutamine?

Mega Glutamine from Scitec is a mega serving of glutamine supplement. With Mega Glutamin you get 2800 mg of glutamine per dose (2 caps).
Category: Glutamine More about the category

Glutamine will help you get big and strong, and it will also help strengthen your immune system. Free amino acids in muscle mass consist of 60% glutamine. During and after intense physical activity, the body requires a lot of glutamine, much more than is present in the body. • Release of growth hormone • Increases muscle volume • Increases glycogen synthesis • Helps delay the onset of fatigue • Helps improve the functioning of the immune system • Improves liver and intestinal functions. Ingredients: L-Glutamine, magnesium stearate, gelatin.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

What should a girl eat to gain weight?

Proper nutrition for gaining muscle mass for girls plays a key role.

One of the main conditions for gaining mass is an excess of calories. Due to the surplus of food, the body can build new things, and not just spend useful substances to maintain basic needs.

To increase volumes using muscles rather than subcutaneous fat, you also need to balance your diet by properly distributing proteins, fats and carbohydrates.

Protein and its main sources

Gaining muscle mass for girls directly depends on the amount of protein in the diet, so you should pay special attention to it.

Protein (aka protein) is the main building material in the human body. Once inside, it breaks down into amino acids, which form new bonds, creating and nourishing other structures.

Nails, hair, skin, and of course, muscles consist mainly of proteins.

Working out in the gym, but not getting enough protein, will not improve your proportions through muscles.

The body will simply spend the necessary amino acids on basic needs, and maintaining, let alone increasing, muscle mass is not one of them.

According to WHO (World Health Organization) recommendations, the normal ratio of protein in the diet is about 20-25% of the daily calorie intake or 1.5-2 g of protein per 1 kg of body weight.

For example, for a girl weighing 50 kg, the norm would be 75-100 g of protein per day.

The main sources of protein are:

meat
bird
fish
eggs
legumes
dairy products

Proteins are better absorbed in combination with carbohydrates and fats, so it’s good to eat them together.

An exception may be an evening meal, when you don’t want to overload your digestive system and need to eat something light.

Fats in the diet

Fats are another important source of energy. For women, they play a very important role because they are responsible for healthy hormonal levels.

This nutrient saturates well and for a long time, since it is quite high in calories (1 gram of fat contains 9 kcal, and 1 g of proteins and carbohydrates contains 4 kcal).

The daily intake of fat is 20-30% of the total daily caloric intake.

Pay attention to unsaturated fats:

vegetable oils
nuts
seeds
avocado
fatty fish

They are healthier than animals and have a more beneficial effect on the body, helping to strengthen the immune system and better recovery.

Sources and intake of carbohydrates

Carbohydrates are the main source of energy. They are stored in the human body in the form of glycogen. It is its reserves that are consumed during strength training, helping to make it more productive.

The norm of carbohydrates is 50-60% of daily calories.

It is better to get the bulk of carbohydrates from so-called slow (or complex) carbohydrates. They contain healthy vitamins and minerals, prolonging the feeling of fullness.

Main sources of carbohydrates:

cereals (buckwheat, oatmeal, brown rice)
durum pasta
legumes

At the same time, you don’t have to completely give up “harmful” foods.

Leave 10-20% of the main amount of carbohydrates for simple sugars (sweets, baked goods, etc.). The main thing is to meet your daily calorie intake.

How many calories should you consume per day?

There are no exact recommendations for exactly how many calories you should consume per day.

This will be individual for each person, depending on age, level of physical activity, hormonal levels and other indicators.

To gain muscle mass, a girl needs to create a calorie surplus.

But first, you need to decide on your usual calorie content.

If you don't know the exact number, use a research method: count the total amount of food you eat every day for a week.

Add the results together and divide by 7 days. This way you will get the arithmetic average of the calorie content, from which you will need to build.

Once you decide on a starting point (for example, 1800 cal), take measurements and step on the scale.

Next, add about 150-200 calories to this figure (1800+150/200=1950/2000 kcal) and track the result. Check after a week to see if there are any changes.

The norm for weight gain when gaining muscle mass for girls is 0.5-1 kg per week.

If everything goes according to plan, continue to eat this way as long as there are changes.

Once the weight stops, add another 150-200 calories.

If your weight is increasing faster and you are gaining more than 1 kg per week, there is a risk that fat mass is being added. Therefore, there is no need to rush.

CONCLUSION:

Continue the process of increasing calories gradually, week by week, until the desired result is achieved.

And in order to progress in muscle growth rather than fat tissue, balance your diet according to these recommendations.

Sports nutrition supplements

The importance of sports nutrition for gaining muscle mass is overrated. If you are not a professional athlete, then its use is not necessary.

Regular food is enough to cover your nutritional needs.

But if you can’t reach your daily caloric intake, you can add an additional meal to your diet in the form of a sports supplement.

At the moment, effective products in this area are protein and gainer. We'll tell you more about them.

Protein

The same protein that comes from eggs, whey or soybeans.

This is a natural supplement that helps replenish protein if it is lacking.

For example, if for some reason you do not eat meat or other protein foods, use this supplement as an additional source of amino acids.

Gainer

Supplement consisting of carbohydrates and protein. If you missed a meal and no longer have time to eat the right amount of food, drink a portion of a gainer.

One serving contains about 400 calories or more, which is quite a meal replacement.

The supplement may be useful for those who find it very difficult to gain weight.

But if your diet is varied and balanced in terms of nutritional value and daily calorie content, then all the necessary nutrients can be obtained without resorting to sports nutrition.

Myths about gaining muscle mass in girls

When it comes to the gym and muscles of the fair sex, stereotypes paint quite specific pictures in the minds of most ordinary people. Let's dispel the myths.

Myth No. 1: Strength training makes girls pumped up.

Having seen enough photographs of leading CrossFit athletes, the opinion spread among women that strength training restructures the figure according to the male type, and the muscles become pumped up. We break stereotypes: in order for muscles to increase in volume, growth hormone is needed, and the female body is not inclined to produce the required amount of natural steroid.

In addition, you should not try on the body shape of professional athletes because:

professional athletes live and earn their living through sports, so their training system is very different from amateur training;
Competition form is peak form that looks different between seasons.

In the hall you can see girls lifting iron. They look really big, but this is often due to excess weight, which is layered on muscle mass. To avoid looking too bulky, it is recommended to maintain 15-18% body fat.

Myth #2: Girls can't build muscle as effectively as guys.

It is true that the female body has 15-20 times less testosterone than the male body. And testosterone, as mentioned above, promotes muscle growth. But not only the male hormone is responsible for mass gain. The female hormone estrogen promotes:

increasing metabolism;
reducing catabolism (muscle breakdown).

Low testosterone levels will not help improve a girl’s body shape, but the physiological characteristics of the female body compensate for the deficiency. Women can be just as successful at building muscle mass as men, as evidenced by the numerous women's nominations in the field of fitness and bodybuilding.

Myth No. 3: Girls need to keep themselves in good shape, not build muscles.

Women's magazines, television programs and the Internet are replete with recommendations that a girl just needs to keep herself in good shape. Someone will perceive this information in their own way, going on a starvation diet and doing exclusively cardio training.

The point is that physical activity and proper nutrition change your figure. And 50 kg on mono-diet and 50 kg with weight training can look different. Muscle is heavier than fat.

It's time to make your choice.

Causes of weight gain in women

To complete the main topic, I will talk about what often leads to weight gain in most girls. I mean extra pounds in the form of fat. There are many reasons, but none of them are as significant as the next three.

Reason 1. Insufficient calorie intake.

Eating too low in calories has a negative impact on your figure. Initially, we can quickly lose extra pounds. But soon the body will stop losing weight and will even accumulate it. A striking example is American women who constantly diet and remain fat.

What to do . Even if you are losing weight, you should not reduce your daily caloric intake by more than 20%. Otherwise, over time, the body will adjust to a slow metabolism and begin to accumulate fat even from healthy foods. Moreover, even while losing weight, once a week, it is recommended to eat a little more than usual so as not to get a plateau effect (drying is not considered).

Reason 2. Eating low-fat foods.

Low-fat products are just another food marketing ploy. These foods often contain even more calories than regular ones. While fats are necessary for the normal functioning of the body. They transport nutrients from food and protect internal organs.

What to do . It has long been proven that eating butter does not cause cardiovascular diseases, but on the contrary, prevents them. A tablespoon of butter is the necessary amount for the health of the body. And avoid low-fat dairy products. Take milk no lower than 1.5%, and cottage cheese no lower than 5% fat content.

Reason 3. Lack of sleep.

Lack of sleep disrupts the production of hunger hormones (leptin and ghrelin), which leads to an increase in appetite. You've probably noticed that without enough sleep, you constantly feel the urge to eat something. In addition, with a lack of sleep, metabolism slows down and the body does not have time to burn calories.

What to do . Get into the habit of going to bed no later than 10 p.m. The next 2 hours are the most important for the body's recovery. There is even a reasonable opinion of valeologists (specialists passionate about health). It says that sleep from 22.00 to 23.00 is equal to 4 hours and decreases with each hour. And from two o'clock in the morning until the morning, 1 hour of sleep equals 15 minutes of rest.

Training programs for girls to gain muscle mass

The training program for girls is not much different from the men's training plan. Girls are afraid of weights and work out with light dumbbells in the gym, but still no results. The root of evil is lack of information.

Important: the same training process will not lead to a male-type figure! It is worth getting rid of stereotypes in order to achieve your goals and find the figure of your dreams.

For beginners, the following program is recommended for 2 workouts per day.

Folk remedies

In order to gain weight faster, women can also resort to folk remedies.
They not only increase appetite, but also have a positive effect on the digestion process. Nuts with honey. 100 g of peeled walnuts should be crushed to crumbs. Add 3 tablespoons of liquid honey to them and mix. Consume 3 of these servings per day. It is best to drink it with milk.

Amount of calories in
Pollen products. Flower pollen can be purchased at pharmacies or online stores.
1 teaspoon of this powder should be mixed with 1/3 cup of warm water and left for 10 minutes. Drink the infusion 30 minutes before each meal. Barberry. Pour 2 tablespoons of dried barberry into ½ liter of hot water, cover with a lid and leave for 2 hours. Strain and drink 1/3 glass half an hour before each meal.

Brewer's yeast. They are sold in any pharmacy - in the form of tablets. This biological supplement will help you recover much faster. Usually take 3 tablets a day 10-20 minutes before meals, but it is better to check the instructions on the package.

Interesting: Fiber-rich foods

Sometimes gaining weight is much more problematic than losing weight. But now you know how to quickly gain weight for a woman with a thin physique, and also not harm your health by gaining weight due to an unbalanced diet.

Do you find it easy to gain weight?