Nutrition and weight gain for beginners: 15 tips

Getting started in bodybuilding and trying to build muscle mass can be a hazardous experience for some athletes. Without mastering the basic exercises and understanding the fundamentals of sports nutrition, it can be difficult to achieve your goals. 

Mass gain is a complex process that requires time, effort and determination.

If you approach it in a structured way, you'll discover that it's an extremely rewarding journey that will lead you to significant improvements not only in physical strength and muscle mass, but also in overall health and well-being.

In this article, we're going to share with you 15 key tips that will help you successfully move forward on the road to mass gain. To help you understand every aspect of these different stages, we'll develop the tips in depth and give practical tips. 

Gradually increase your calorie intake

To build muscle mass, you first need to increase your calorie intake. It's considered necessary to reach 45 to 55 kcal/kg/d for mass gain. But be careful, a high calorie intake doesn't mean you have to gorge yourself on everything and anything. The type of food you eat is just as important as the quantity. In other words, for the same number of calories, choose a tasty homemade gainer rather than a Macdo...

If you need to increase your calorie intake, it should be done in a controlled and gradual way, so as not to overload your digestive system, by adding around 500 calories per 1-week period.

This gradual approach allows your body to adapt to eating more food, minimizing the risk of overloading your digestive system and limiting the amount of fat you can accumulate.

For example, if your daily calorie requirement is 3000 calories and you usually consume a total of 2000 calories over the course of a day, aim initially for a total intake of 2500 calories per day. But even if a calorie is technically a calorie, it must come from healthy, nutritious food, not from fast food or sweets.

Get enough protein

Protein is key to mass gain. They are essential for muscle growth and repair, and are therefore indispensable for supporting your training program and promoting mass gain.

For optimal mass gain, it is generally recommended to consume between 1.8 and 2 grams of protein per kilogram of body weight, per day. So, if you weigh 70 kg, you should consume between 126 and 140 grams of protein per day.

It's important to focus on high-quality protein sources, such as meat, poultry, fish, eggs and dairy products. Protein supplements for mass gain, such as whey, can also be a good option, especially to supplement basic dietary intake. Check out this guide to the best whey for beginners for more information.

Don't forget carbohydrates

Carbohydrates are your body's main source of energy and play an essential role in sustaining your intensive workouts. Without sufficient carbohydrates, your body will start to use protein for energy, which can be detrimental to muscle growth. These macronutrients (carbohydrates) should represent 45 to 65% of the calories you ingest. 

The quality of the carbohydrates you eat is crucial. Whole grains, fruits, vegetables and legumes are excellent sources of carbohydrates. These foods provide not only energy, but also a significant amount of vitamins, minerals and fiber, all of which are essential for your overall health.

Include the right fats

Many people associate fat with weight gain and poor health, but this view is far from the truth. Some fats, particularly those found in foods such as olive oil, fish oil, avocados, nuts, seeds and oily fish, are highly beneficial to your health. They areexcellent sources of energy and help the absorption of certain vitamins.

Lipids are also essential for mass gain. They are higher in calories than proteins and carbohydrates (9 kcal per gram vs. 4 kcal), which makes them useful for increasing your total calorie intake. However, it's important to consume healthy fats in moderate quantities and to include them in a balanced way in your diet (between 20 and 40% of total intake, depending on your objectives).

Prepare several balanced meals

Instead of sticking to the classic three-meals-a-day routine, you can try eating 5-6 smaller meals throughout the day. This approach allows you to maintain a constant flow of nutrients to your muscles, sustain your energy levels throughout the day and make it easier to reach your daily calorie target, if the latter is complicated to achieve in 3 meals.

Think about your snacks

Snacks are a great way to boost your calorie intake and provide your body with a steady stream of nutrients. They're also convenient and can be taken anywhere, so you can grab your gainer when you need it most.

Choose snacks rich in protein and carbohydrates, such as a protein shake with a banana, Greek yogurt with berries, or a slice of wholemeal bread with peanut butter.

A protein-rich snack can be particularly useful after training, as it helps support muscle recovery and growth. This is where protein supplements like whey or other sports supplements can be very useful. Check out this guide to whey for mass gain to find out more.

Eat before and after training

Your body needs fuel to function during training and nutrients for post-workout recovery and muscle growth. That's why it's essential to eat before and after your workout.

• Before training, energy intake should be mainly via the classic diet. Try eating a banana and a handful of almonds, for example, if your meal is too far away.
• After training, a protein shaker, simple with water, or with almond milk and fruit could be a good option. Protein shakers are convenient and easy to digest, making them ideal for post-workout consumption.

What's more, they can deliver a rapid dose of protein to your muscles, which is essential for recovery and mass gain. If necessary, we'll take an in-depth look at the criteria for choosing your whey protein.

Monitor your progress

You need to keep track of your progress to know whether your mass gain diet and training program are working. This means weighing yourself regularly, possibly taking body measurements and, above all, tracking your performance.

If you don't see progress after several weeks, you may need to adjust your plan. This may mean increasing your calorie intake, adjusting your macronutrient distribution, modifying your training program or even taking supplements. For experienced athletes, if you're going through a period of stagnation, creatine can be an interesting way of turning a corner.

Adjust your diet according to your progress

Each individual is unique and what works for one person may not work for another. If you're not seeing progress with your current diet, you may need to adjust it. This could mean further increasing your calorie intake, changing the distribution of your macronutrients or even trying a different diet.

Don't neglect hydration

Water plays a crucial role in all our body functions, including digestion, absorption and transport of nutrients, and regulation of body temperature. That's why it's so important to drink enough water during your workout.

Insufficient hydration can affect your training performance, recovery and even muscle growth. Make sure you drink enough water throughout the day, especially around your workouts.

According to 2015 research published in Humankinetics, performance during exercise declines as soon as someone experiences dehydration corresponding to just 2% of body weight. When losses reach more than 5% of body weight, this can reduce physical and mental capacity by around 30%.

Don't skip meals

To reach your daily calorie target, it's essential not to skip meals, and sometimes even toincrease the frequency of meals.

If you find it difficult to eat enough throughout the day, consider preparing your whey shaker and meals in advance or taking nutritious snacks with you.

Pay attention to dietary supplements

Dietary supplements can be useful in achieving your nutritional goals, especially if you're struggling to get all the nutrients you need from your diet.

However, they should never replace a healthy, balanced diet. Before taking any nutritional supplements, you should take a close look at the composition of these products, as well as where they come from.

Don't forget to rest

Rest and recovery are just as important as training and diet for mass gain.

During rest, your body repairs and strengthens muscles, leading to muscle growth.

Make sure you get enough sleep every night and take rest days between your training sessions.

Be patient and persevering

Mass gain is a slow process that requires patience and consistency. Don't expect to see changes overnight.

It's important to stay focused on your goals and follow your long-term plan.

Ask for help

If you're having trouble navigating the world of mass gain, don't hesitate to ask for help. A personal sports coach or nutritionist can provide valuable advice and help you develop a plan tailored to your needs and goals.

In short, mass gain for a beginner athlete is a delicate but necessary evolution. With the right tools and the right approach, you can succeed in increasing your muscle mass and improving your athletic performance.

Remember that every experience is unique, so feel free to adjust these tips to suit your individual needs and objectives.