How to increase muscle mass and weight for thin people through dietary regulation

Thin people need to achieve muscle and weight gain through scientific dietary regulation combined with strength training, with the key being calorie surplus and sufficient protein intake, as well as regular sleep patterns. The main methods include adjusting dietary structure, increasing meal times, choosing high nutrient density foods, supplementing protein reasonably, and optimizing eating timing.

1. Adjust diet structure

The total daily calories should exceed the consumption, and the proportion of carbohydrates should reach more than 50% of the total calories. Choose compound carbohydrates such as brown rice and oats to maintain blood sugar stability. The intake of healthy fats can be appropriately increased to 30% of the total daily calories, and unsaturated fatty acids can be obtained through foods such as nuts and avocados. Vegetables and fruits provide vitamins and minerals, and it is recommended to consume no less than 500 grams per day.

2. Increase meal frequency

Adopt a eating pattern of 5-6 meals per day, adding 2-3 extra meals in addition to the three meals, to avoid gastrointestinal discomfort caused by excessive single intake. Additional meals can be made by combining Greek yogurt with bananas, whole wheat bread with peanut butter, and supplementing with casein slow-release foods such as cheese one hour before bedtime. 1.6-2.2 grams of protein should be supplemented daily for every kilogram of body weight, and 96-132 grams of protein should be supplemented daily for those weighing 60 kilograms.

3. Choose high nutrient foods

Prioritize animal proteins rich in leucine, such as salmon and lean beef, to promote muscle protein synthesis. Choose low glycemic index staple foods such as sweet potatoes and quinoa for carbohydrates to avoid excessive body fat growth. Cooking methods often involve steaming and stewing, with less use of deep frying. It is recommended to mix vegetables with olive oil to increase calorie intake. Dairy products, eggs, and beans should be frequently included as basic ingredients in the menu.

4. Protein Science supplementation

Within 30 minutes after training, supplement whey protein powder to accelerate muscle repair, with a recommended amount of 20-30 grams per session. Eggs, chicken breast, and fish should be evenly distributed among each meal in daily diet. Plant protein can be supplemented with tofu, chickpeas, etc., but attention should be paid to pairing with grains to increase absorption rate. Red lean meat should be consumed 3-4 times a week, supplemented with creatine and heme iron.

5. Optimize eating timing

Immediately replenish fast carbohydrates such as bananas after waking up in the morning to prevent muscle breakdown, and consume slow carbohydrates 2 hours before training to maintain training energy. Adding slow digesting proteins such as casein to dinner provides continuous energy supply during the nighttime muscle repair phase. On high-intensity training days, an additional 300-500 calories can be added, and on rest days, the basic intake should be maintained. Water intake is 40 milliliters per kilogram of body weight per day, and 500-800 milliliters are replenished per hour during exercise. During the muscle building period, resistance training should be performed 3-5 times a week, with a focus on training large muscle group compound movements such as squats and hard pulls. Ensure 7-9 hours of sleep to promote growth hormone secretion. Regularly record changes in body composition, with an ideal muscle growth rate of 0.5-1 kg per month. When indigestion occurs, temporarily reduce fat intake and switch to easily absorbable carbohydrates such as rice paste. The process of building muscle requires patience to avoid excessive fat accumulation caused by a significant increase in calories in the short term.