The best thing to do in order to gain weight and build muscles is to eat much food as possible. This may be true, but one thing that you need to keep in mind is that you have to eat right by choosing the appropriate foods for muscle building and gaining weight. So the answer to your question of how to gain weight and muscle is to eat these three types of foods – proteins, carbohydrates and fats.

Protein-rich Foods

Remember that protein is very important in your diet if you are trying to build muscles, so make sure that you include protein rich foods in your daily diet. Proteins are the building blocks of muscles, and therefore, you cannot expect to gain muscles if you are not eating any proteins at all. Examples of high protein foods are meat, poultry, fish, eggs, dairy products, beans and nuts, lentils, seeds and grains like wheat, rice, barley and corn, and soy products.

Carbohydrate Enriched Foods

As you probably knew, carbohydrates help in providing energy in the body which will give us enough strength to do our workouts regularly so as to develop your muscles and gain more weight. In fact, medical experts would highly recommend having about 60 percent of total daily calorie intake from carbohydrates. These are then converted into glucose which will be used directly to provide the energy to our body, or store them on our liver for future use.

The most common examples of foods that are rich in carbohydrates are whole grains, radish, potatoes, pasta, oranges, oatmeal, mangoes, honey and grapes. If you want to know how to gain weight and muscle, you must be able to tell which type of carbohydrate enriched foods to eat because not all of them are essential for our health because some can be harmful. Bad carbohydrates will just cause your insulin secretion to increase and thus, will result to diabetes, heart diseases and overweight, which would later lead to obesity.

Good Fats

One of the most important foods that one must include in their daily diet in order to gain weight and build muscles is good fats. But take note that it is emphasized that you must only eat good fats, and not the bad ones, and these foods should not be eaten in large quantity unlike protein and carbohydrate enriched foods. Consuming too much fat can lead to obesity, which is the number one cause of many serious diseases.

Aside from consuming protein, fats and carbohydrates, it is important that you also eat foods that are rich in calories, minerals and vitamins. In fact, you must consume more of the vitamin-enriched foods, than that of fats. And if you really want to know how to gain weight and muscle, the key is to practice a good eating habit, by eating all three meals in a day – breakfast, lunch and dinner.

Now that you know what type of foods you should include in your diet, check out a good 1 day example on mass gain diet. Good diet without proper exercise will goes in vain. See body workout for men to find out an excellent workout routine example.

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