If you want to gain muscle mass, increase the number of meals and the amount of food consumed . So, you need to eat 5-6 times a day , and increase the calorie intake by about 20%.
Many people find it difficult to eat that much food and cook often, so think about buying gainer . They can replace 2 meals. If you are very thin , take a high carbohydrate food, it has more calories, it saturates the body well and does not allow ectomorphs (thin people) to lose weight even more. If weight is generally normal , it is better to take a high protein gainer , it is more protein and complex, rather than simple carbohydrates, it is less caloric.
Food should be correct despite the fact that you are gaining weight, not losing weight.
The diet should be:
To gain muscle, not fat, you need physical activity, balanced nutrition and rest (everything is important!).
It is better to eat, like in a sanatorium, 5 times a day.
Each meal should contain 20-25 grams of high-quality protein (after exercise, 25-30 grams of protein is better).
Be sure to eat vegetables (especially from the green group) and drink water (about 30-35 g per 1 kg of body per day).
You can add good vitamin complexes.
You read it on the Internet. If it's simple - eat more protein, you can also drink protein (this is not chemistry, but pure protein, which is better absorbed by the body, especially it is better to drink it after exercise). Yes. If you need to gain muscle mass, then food is not enough here, I think everyone understands this. Trainings and trainings! In general, in the morning carbohydrates - porridge, rice, buckwheat, durum pasta, for lunch you add proteins, such as chicken breast, eggs, and for dinner it would be nice to have cottage cheese before bedtime. Happy training!
The most important thing is calorie intake. Use the excellent bodyExpert calculator to figure out how many calories you need. But I would start at 35-40 kcal per kg of body. Your diet should be based on high-quality protein-rich foods. Don't overdo it on carbs, even complex ones. Eat best according to the scheme - morning-carbohydrates, afternoon - carbohydrates + proteins, evening - proteins. Best of all 4-6 times a day. You don't need to consume protein and gainers if you are getting enough protein and calories from food. For example, the best option I think is about the following menu: breakfast - oatmeal / buckwheat / rice + eggs / low-fat ham / chicken breast, snack - bread / banana / whole grain flour bread + low-fat ham / chicken breast, lunch - buckwheat / rice / pasta hard varieties + eggs / lean ham / chicken breast, snack - the same, dinner - lean ham / chicken breast + boiled or raw vegetables. But there is no specific menu. Best of all, I would advise using the IIFYM (If It Fits to Your Macros) system, that is, a system where you can consume any products based on the importance of the BJU needs, that is, in the morning you can eat pizza, for example, but at lunch and dinner only protein and vegetables, that is, to eat so as to write off proteins, fats and carbohydrates in their norm. For weight gain, I would recommend 2-3 grams of protein per kg of body, that is, for example, if you weigh 60 kg, then you need 120-180 grams of protein per day, this is the equivalent of 600-900 grams of chicken breast.