Bigger Meals, Bigger Gains

Bigger Meals, Bigger Gains

Personal goals come in all shapes and sizes – from wanting to see a different number on the scale to finally achieving the ideal beach body. When it comes to eating healthy meals, rarely do you hear the words "bigger is better.” However, for anyone looking to gain weight or muscle mass this saying is a personal mantra. There are a multitude of different reasons as to gain weight (link to previous post), but the challenge is gaining the right kind of weight.

Increasing calories is not as simple as adding a donut and soda to your daily routine. This may help you hit your daily caloric intake but will result in gaining fat, which can increase other health risks such as diabetes. Eating a sufficient amount of calories to gain weight is certainly important, but it isn’t everything when it comes to gaining the right type of weight.

So how do you eat bigger meals to achieve your gain goals? The key is in the nutritional density of the meal itself.

Tips for gaining weight:

  • When looking to start eating bigger meals, start off slow. You do not want to stress out your metabolism by packing as much as your stomach can hold.
  • Protein is key when it comes to gaining weight as it supports muscle development and growth. Distributing protein evenly throughout the day at every meal will ensure optimal protein synthesis and as a result more efficient muscle gain.
  • Eat frequently (every 2-3 hours) if you have a tough time getting all the calories in.
  • Choose healthy, calorie dense foods such as nuts, lean red meat, dried fruit, and oatmeal.
  • Eating off of bigger plates is a great tool to increase your portions naturally, just like how eating off smaller plates aids in weight loss.
  • Drink lots of water to allow your body to stay hydrated and help to flush out unwanted toxins. This will also help to avoid dehydration and muscle cramping when working out.

Remember, nutrition is just as important as the size of the meal. Eating more doesn’t necessarily get you to your goals healthfully. “Bigger” implies both the nutritional value of the food as well as the amount. 

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