Eating more protein can help you gain weight even though it is considered a lean and low-fat food source. Protein helps you build muscle when lifting weights. Since muscle weighs more than fat, as you start to replace the fat on your body with muscle you will gain weight in the process.

Using protein to gain muscle mass is effective because protein contains amino acids which help your body build big strong muscles. Protein is also low in fat so eating a lot of it won’t put unwanted fat on your body. There are many protein sources to choose from so read the following tips to find out which sources are best for you.

Increase the amount of protein you eat with protein-rich foods. Eating foods like eggs, poultry, dairy, fish and lean meat will supply your body with the amino acids it needs to help repair muscle fibers after a workout and build them up. Get this extra protein by consuming fish two to tree times a week and eating other sources of protein each day.

Drink protein shakes every day.Protein shakes are made from small packets of protein powder mixed into water or milk. The shakes are an easy way to get extra protein because you can bring the packets wherever you go so you always have a supply of protein with you.

Lift weights at least three days a week. Every time you lift heavy weights you rip the tiny fibers in your muscle. After a work out, you body heals itself by repairing the tiny fibers and building them up bigger and stronger than before. This is what adds bulk and mass to the muscle.

Take a day off in between work outs. Your body can only repair and rebuild muscle when it is resting, not when you are working out. That is why it is important to take at least one day off in between workout sessions so your muscles can repair themselves. If you fail to give your body the time or the protein it needs to rebuild and repair your muscles will never heal and will never get bigger.

Consume more calories. As your muscle builds and your body grows, so does your daily calorie requirements. If you don’t supply your body with the amount of calories it needs it will burn of fat and muscle to find it. This will undo all of the hard work you have done so remember to eat more calories so your body has the fuel it needs to get stronger.

Plan out your meals so that you are always eating a steady supply of protein throughout the day, such as morning, noon and at night before going to sleep. You can only consume a certain amount of protein at one time so eating a lot of protein in the morning and then none at night will just be a waste of protein and won’t give you the constant supply that your body needs to build muscle over the course of the day.

Sources:

Dave Tuttle, 50 Ways to Build Muscle Fast

Food To Gain Weight: Protein, The Build Muscle and Gain Weight Fast Guide

How to Gain Weight and Bulk Up, Chet Day’s

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