Are you training hard but finding it difficult to put on muscle? A lot of people have this problem and nine times out of ten, it comes down to the same reason:
To put on muscle mass you need a surplus of calories. So if you’re training hard and eating right, you’re probably not eating enough.
Snacks
Snacks are often frowned upon in the world of health and fitness. But that’s because we tend to associate snacks with sugary treats or salty crisps. But if you want to gain muscle and put heathy food into your body, then you should be eating snacks. The right ones.
Here are our top picks:
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Nuts
Whatever your favourite nuts, if you’re trying to gain muscle bulk, it’s OK to go nuts on nuts.
Unless they’re excessively salty. Try to get a good mixture, including peanuts, cashews, and almonds. The unsalted variety, if possible. Nuts are a great way to add protein and unsaturated fat into your diet. They’re also high in calories, with pistachios leading the way. You’ll also get a ton of fibre and B vitamins, which have been proven to boost energy. You can even make your own nut butter and control the ingredients that go in.
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Dried Fruit
Apply the same rule of thumb with dried fruits as you do with nuts, except invert it. Eat as many as you like but be careful about your sugar intake. Also, try to get a good blend, as different fruits have different benefits. Apricots, for example, include beta-carotene, which is a powerful antioxidant linked to improved brain functioning.
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Peanut Butter
Love it or hate it, peanut butter is a bodybuilder’s best friend. You don’t have to mix it with jelly (jam) if that turns your stomach, just spread it over whole-wheat toast. Peanut butter is packed with protein and potassium, which not only help to build your muscles, but also lowers your blood pressure and reduces your risk of stroke and heart disease.
So, here’s the takeaway:
You’re not going to build muscles if you burn more calories than you ingest.
The best way to ensure you’re getting all the calories you need is by mixing some dried fruits and nuts into a big bag and chomping on them throughout the day. Yummy and healthy. Now that’s a winning combo.
