Weight Gaining Diet for Bodybuilding, Part 2

Let’s look at the other two nutrients you need in your weight gaining diet besides protein.

You need to include low glycemic, hi-fiber carbohydrates. What is so important about carbohydrates? They provide your muscles and your brains with energy. Carbs also help maintain the optimum hormone balance throughout the body. You need the slow release of low glycemic carbohydrates to provide a steady stream of sugars throughout the day.

Good carbohydrates:

Oatmeal
Yams
Brown rice
Whole wheat products
Certain fruits
Beans

Fats are also important to the bodybuilder. You can increase your testosterone levels and improve your metabolism by eating them. They also work to volumize muscle cells – so you get bigger muscles. Unsaturated fats give you all these benefits and help you gain muscle (not fat) and should come from EPA(essential fatty acids).

Unsaturated fats:

Fatty fish
Nuts
Seeds
Avocados
Olive oil
Flax seed oil

You should plan to have 5 – 7 small meals every day and make them a balance of the three important nutrients, protein, good carbohydrates and unsaturated fats. If you can make that a habit you will have a balanced weight gaining diet that will work for the long haul.

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