Diet Plan To Gain weight Faster

If you want to maximize the resulting of gain weight that you experience from your workouts, then you need to be optimizing your nutrition because your workouts are what provide the damage and stimulus for your muscles to grow. But the food you then eat throughout the day is what provides the fuel for your muscles to recover and come back stronger, bigger. And if you're seeking to pack on more sides with your diet, then you need to make sure that you're accomplishing three things.

How to Gain More Weight with your diet? :

1. eating at a slight calorie:

    a surplus that enables you to gain roughly one to two percent of your body weight per month.
   

eat an adequate protein every day

not even complete crap

Now, this on its own will account for, let's say, 90 percent of the Gain weight that you experience from your diet.

But if you guys know me, I'm all about optimization. So how can we get that extra 10 percent? Well, going beyond what I previously mentioned, there are a few additional things that we can do with our diet that can help speed up the muscle-building process. And in this Blog, I'll show you exactly how to do just that and provide you with a meal plan that puts this all together for you. The first thing you want to do is:

Optimize your twenty four hour protein synthesis levels:





Every single meal is an opportunity to kick start the growth and recovery process within your muscles by elevating your protein synthesis levels. And we want to take advantage of that as best as possible. And to do so, we first need to start with the distribution of our protein. So we know based on past research, that at least 20 grams of high-quality protein is required to give a new maximal increase in muscle protein synthesis, which then lasts for roughly a few hours, depending on the components of that meal, meaning that ideally we want to ensure that we're having at least 20 grams of high-quality protein in each of our meals and having them at a frequency that enables us to keep our protein synthesis levels elevated throughout the day, 

rather than having some meals that undershoot the protein synthesis response and then having some meals with an excess of protein that would not further increase muscle protein synthesis pass the maximum that we're already reaching.





And in fact, the recent twenty research has finally tested this theory from growth and compared the effects of evenly spread in one's daily protein intake into three meals throughout the day, as opposed to skewing most of the protein into just two meals. They found that after 12 weeks of this, combined with resistance training, the evenly distributed protein group gained 30 percent more lean muscle mass as opposed to the unevenly distributed group, which the researchers attributed to the better twenty four hour muscle protein synthesis levels in the evenly distributed group. 

So to apply this into your diet, take your daily protein intake and spread that out into ideally four to five meals throughout the day with each of those meals having a minimum of 20 grams of protein, as this will best enable you to keep your protein synthesis levels optimized throughout the day. However, even with this accomplished, there's still another thing we can do to optimize our twenty four hour protein synthesis because although we have optimized it throughout the day, we need to keep in mind that the muscle building and recovery process still goes on overnight as you're sleeping.
Therefore, it makes sense to ingest an adequate amount of protein shortly before you go to bed since that's the longest period that you'll go without food. And for this reason, I actually argue that you want to also buy a little bit more of your daily protein towards this pricy meal and ideally with a slow digestion protein source to extend that muscle protein synthesis response as much as possible overnight. In fact, research seems to agree with this and has shown that while 20 grams of protein gets a new maximal increase in protein synthesis during the day, it appears that you need at least 40 grams of protein to get a significant increase in overnight muscle protein synthesis, which can be done with an adequate amount of ideally a slow digestion protein such as Kaseem protein powder, cottage cheese or eggs, for example, to further sustain that protein synthesis response overnight.