Weight gain diet

Who is this diet for?

This nutritional approach is perfect for people who struggle to gain weight. Often referred to as ectomorphs, these individuals have a "fast metabolism," meaning they eat relatively large portions and are frequently hungry, yet their body weight remains the same. This diet is also beneficial for those looking to tone their physique or those involved in strength-based sports.

Key principles

The fundamental principle of this meal plan is a caloric surplus (consuming more energy than you expend). Providing the body with protein is equally important, as it serves primarily as a building block and enables muscle mass growth. However, a balanced diet is only half the battle. To achieve your goals, you must engage in physical activity that stimulates tissue growth. What else should you keep in mind?

• Proper caloric intake – this is a crucial aspect, as the goal of this diet is to increase muscle mass, not body fat. An excessive caloric surplus can have the opposite effect of what is intended. Adding 200-300 kcal to your daily energy requirements seems to be the most optimal approach, allowing for effective muscle growth. However, this is a long-term process that requires patience. It also depends on many variables, including your starting body fat percentage—it is generally easier to build muscle mass when starting from a lower body fat level.
• Meal frequency – when building mass, it is important to provide a regular supply of energy and nutrients (e.g., 4-6 meals spaced 3-4 hours apart). To reach your goal, avoid long gaps between meals, which can, among other things, impair muscle tissue recovery. For those training intensely, the caloric requirements can be very high, which usually translates to a larger volume of food. This can lead to digestive strain, making it necessary to eat more frequent, smaller meals throughout the day.
• High-quality protein – protein serves primarily as a building block. In a mass-building diet, both the quantity and quality of protein are important. To enable muscle growth, protein intake should be 1.6-2.2 g / kg of body weight / day. It is worth sticking to this range, as research shows that higher intake does not lead to faster muscle growth. For the process to be effective, the diet should include protein sources such as: meat (especially lean cuts, e.g., skinless poultry), fish, milk and dairy products (up to 2% fat, e.g., cottage cheese, yogurt, kefir, buttermilk, cheese), eggs, as well as plant-based sources, including dried legumes and their products, such as tofu. 
• Quality of carbohydrates and fats – non-protein energy sources enable the effective synthesis of new muscle structures. Carbohydrates are used directly for energy, so they should account for about half of your total caloric needs. Adequate intake can support greater effort (e.g., higher intensity and longer duration) and delay the onset of fatigue. Sources of carbohydrates include: root vegetables, fruits, legumes, bread, pasta, as well as rice and groats.

When it comes to fats, the type is what matters most. Your diet should primarily include mono- and polyunsaturated fatty acids, which are essential for building cell membranes, hormones, and myelin sheaths, among other things. For those looking to gain mass, omega-3 fatty acids are particularly important due to their role in stimulating muscle hypertrophy and reducing inflammation. You can find them in oils (e.g., rapeseed, flaxseed), olive oil, nuts, seeds, avocado, and fatty sea fish.  

• Strength training – this is a type of training where muscles primarily derive energy under anaerobic conditions. Resistance exercises strengthen skeletal muscles and enable them to grow, provided there is an adequate supply of nutrients. Naturally, the weight, number of repetitions and sets, recovery, and even hormonal balance all play a role. Due to higher testosterone levels in men, building muscle mass is generally easier for them.

What kind of meals are included in the diet?

The meals in the MultiLife mass-gain diet are very diverse, so you don't have to worry about getting bored! Breakfasts include combinations of omelets, sandwiches, cottage cheese dishes, oatmeal, or scrambled eggs. Lunches are mainly meat or fish-based dishes. Since workouts are usually done in the afternoon, dinners are balanced to serve as a great post-workout meal.

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Bibliography:

1. Bean A.: Sport Nutrition. Poznań. Zysk i S-ka Wydawnictwo; 2008
2. Jeukendrup AE, Gleeson M.: Sport Nutrition: An introduction to energy production and performance. Human Kinetics, 2010
3. 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