How to Gain Weight Muscle: 7 Golden Tips for Healthy Weight Gain

How to Gain Weight Muscle: 7 Golden Tips for Healthy Weight Gain

 Weight Gain

Are you wondering how to gain weight muscle at home! There are a few tips that will help you gain weight in a healthy and safe way, and these are the 7 Golden Tips for Healthy Weight Gain


1 Eat Protein

Protein is one of the most important nutrients for healthy weight gain, although it can lead to feelings of fullness, which can reduce feelings of hunger. This leads to a significant decrease in appetite, which makes it difficult to eat in large amounts, but a study published in the Journal of the American Medical Association in 2012 indicated that people who eat more than a daily requirement.


high protein diet or a system containing protein Natural, they have more muscle mass than those who ate a little protein. It is recommended to consume between 1.5 and 2.2 grams of protein per kilogram of body weight and to prepare meat, fish, eggs, many dairy products, legumes, and nuts are considered among the foods higher in protein, and protein supplements like whey protein can also be helpful if a person cannot eat enough protein from food to gain weight.


2 Eat Frequently

People with low weight often feel fuller than others, so they should eat between 5 and 6 small meals during the day instead of one or two large meals.


3 Avoid drinking any kind of liquids before meals

Almost most people find that drinking liquids before meals decreases their desire to eat too much, so it is better to drink high-calorie drinks, with a main or light meal, or to drink about half an hour after meals.

Choose Nutritional Foods

Instead of eating fast food and near-zero calorie foods, eat foods that are high in nutrients: meat that is high in protein, which helps build muscle, or carbohydrates like brown rice and other whole grains and this also applies to drinks. For example, you can choose milk and juices, which have good calories, instead of tea, coffee, and other drinks.

5 Add Healthy Calories

This addition does not require a major change in diet and can be accomplished by decorating a dish with nuts or seeds, such as almonds, sunflower seeds, or adding cheese, fruit, or whole grains.


6 Strength training

it is mandatory to perform strength training exercises three times a week, as it is essential for healthy weight gain, it helps to gain and maintain lean muscle mass, and people who perform these exercises continuously are advised to pay attention to the calories consumed to ensure that the body is endowed with sufficient energy needed to build muscles.

7 Get enough sleep

Getting enough sleep gives the body enough time to properly rebuild muscles, rather than just converting food into fat.