what foods should i eat to gain muscle?

Question

i've been working out alot and lifting....i drink 7 bottles of water each day, i eat veggies and fruits...not alot of meat...i get my protein from nuts and tuna....but what should i eat to speed everything up?

Answer 1

Contrary to what one of the answers said there, you CAN gain muscle quickly and healthily.

As a guy who's been doing martial arts, weight training, etc for almost 20yrs.. i can tell you that some of the info there was right too.

Take a look at the Muscle and Fitness website (or google 'womens fitness weight-training'), as there are plenty of muscle-gaining articles there, even for women.

But basically, you need anywhere from 1.5g--2g's of lean protein per kg of bodyweight to gain pure muscle,.. so if you weigh 10stone (63.6kg) that equates to approx 92g--127g's/day... and if you eat 5 small meals/day (as you should be doing, ..well, 5-6 really).. this is 18g--25g protein per meal.
You could even have 3 small meals plus 2 protein shakes for example.
But everything will depend on the type and regularity of your training etc, and what types of foods you eat too... obviously.

Top Round/Serloin steaks are the leanest, as are skinless turkey/chicken breasts, fish, egg-whites (the fat's in the yolks, so you can use one plus 2-3 whites?!), protein powders (Whey is the best), etc.

Water,.. use as much as your body requires, as theres no set amount you have to have, as your body tells you most of the time.. but do drink plenty to keep yourself hydrated during exercise sessions.

Most importantly, to help your muscle gains, ensure you take in the healthy proteins within half an hour of you finishing your weight sessions!!

Answer 2

1

Answer 3

There is no healthy way to speed up muscle mass growth. Keep on working out, develop your diet to the best it can be for your life-long goals, and be patient. Impatience is the cause for many of life's failures, especially in diet and exercise.

Extra: know how much water to drink a day -take your weight, divide by 2, drink that many ounces of water a day.

Answer 4

You could eat more protein like lean chicken or turkey.

I personally like a good steak every so often.

You could use the protein body builder powders. I did that for a while and it seemed to help.

Answer 5

Well, it sound like you eat the foods, just eat the calories you need now.
http://www.mypyramid.gov/
I going for a Ribeye and Fresh Steamed Green Beans tonight.
The link say I need 3,000 calories a day and that not easy, it a lot of food when you eat correct. I could eat at McDonalds and get this, but, IT NOT work that way!!!!!