Recently I started going to the gym to improve my appearance a bit. I weigh 45 kg, at 166 cm tall, and unfortunately, despite trying, I never managed to gain weight. I eat he althily. Mainly vegetables, I eat little meat - only poultry 2-3 times a week, lots of carbohydrates and dairy products. I have never followed any special diet. What meals should be introduced to enable muscle growth?
Increasing muscle mass in women is a bit more difficult than in men, due to the lower content of testosterone in the body. Before you gain muscle, you must increase your total body weight as this is an indication of malnutrition. In some people, low body weight is genetically programmed, and despite dieting, weight gain is very slow, or after gaining and neglecting diet and exercise, the body weight drops again. Take a look at your parents and ask them about gaining weight while growing up.
For muscle growth, you need a lot of calories, which the muscles will use during training; carbohydrates to regenerate glycogen, which is the primary source of energy. Protein is also very important because it builds muscle. Working on body contouring will take you several months. The first step is to gain total body weight. How to do it? Count how many calories you eat. You can use the calorie tables available on the internet. Then add 500 kcal to each day in the form of whole grain products. In the following weeks, add another 300 calories. You can buy ready-made supplements (e.g. Nutridrinks available in pharmacies).
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight". More at www.katarzynapryzmont.pl
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