How do thin people gain muscle and weight? What do they eat

Thin people can gain muscle and weight by eating moderate amounts of foods such as eggs, beef, oats, nuts, whey protein, etc., which can help supplement high-quality protein and healthy fats. Weight gain requires a combination of strength training and a scientific diet, avoiding relying solely on high calorie foods.

1. Eggs

Eggs are a typical source of high-quality protein, containing about 13 grams of protein per 100 grams, and their amino acid composition is close to the human body's needs. The lecithin and cholesterol in egg yolks promote hormone synthesis and are suitable as basic ingredients for muscle building. It is recommended to use boiling or frying methods, consume 1-2 whole eggs per day, and pair them with vegetables to improve nutrient absorption.

2. Beef

Lean beef is rich in creatine and heme iron, which can promote muscle synthesis and oxygen carrying capacity. Choose low-fat parts such as pork tenderloin or beef tenderloin, providing at least 20 grams of protein per 100 grams. When cooking, low temperature slow stewing can be used to retain nutrients. Eating 3-4 times a week, combined with vegetables rich in vitamin C, can help absorb iron elements.

3. Oats

Oats, as a composite source of carbohydrates, can delay blood sugar fluctuations and continuously provide the energy needed for muscle building with their β - glucan. Every 50 grams of dried oats contains about 5 grams of dietary fiber, which is suitable as an extra meal 2 hours before training. Can be paired with milk or yogurt to increase protein intake and avoid adding too much sugar.

4. Nuts

Almonds, walnuts, and other nuts contain healthy unsaturated fatty acids, providing 160-200 calories per 30 grams. The arginine in it can promote the secretion of growth hormone and is suitable as an additional snack. It is recommended to consume a small amount daily, choose authentic products to avoid excessive salt intake, chew thoroughly to reduce gastrointestinal burden.

5. Whey Protein

Whey protein powder has high raw material cost characteristics and can quickly supplement the amino acids needed for muscle repair after training. Within 30 minutes after each training session, consume 20-30 grams and rinse with warm water or milk. Pay attention to choosing products without added sugar, and those with abnormal kidney function should use them under the guidance of a doctor. During the muscle building period, it is necessary to ensure a daily calorie surplus of 300-500 kcal and a protein intake of 1.6-2.2 grams per kilogram of body weight. It is recommended to adopt a differentiated training mode, with 3-4 resistance training sessions per week, focusing on exercising large muscle groups such as chest, back, and legs. Sleep for no less than 7 hours to promote muscle repair, and regularly adjust the plan based on diet and training data. When weight gain is too fast, it is necessary to check for fat accumulation and consult a nutritionist if necessary to develop a personalized plan.