Best Diet For Mass Gain. For the rest of us a scoop in our shakers right after our workouts can be very effective for muscle mass gains. However the trick is to get the right amount of calories and macro ratios so that you end up gaining more muscle than body fat.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. Eat protein foods fats and vegetables up until your workout each day. In order to put on mass youll need to eat more calories than you burn.
Additionally studies have found that milk or whey and casein combined can lead to greater mass gain than other protein sources 4.
Heres how it works. Aim to take 15-2 gm of protein for every kg of body weight. A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass 16. An acceptable safe rate of weight gain is 052 pounds 0209 kg per week.