• Eat nutrient dense foods. Keep junk food and processed food at a minimum. These contain calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best.
• Eat approximately every 3-4 hours to maintain insulin levels and aid in physical and neural recovery.
• Eat complex carbohydrates (starches). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
• Choose protein sources from turkey, chicken, eggs, fish, lean cuts of beef, tofu, low fat cottage cheese.
• Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-2 tablespoons/day).
• Keep drinking water or a sports drink to maintain hydration while training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
• Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
• Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
• Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
• Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
• Take a multivitamin/mineral supplement from a reputable brand.

The Muscle Mass Gaining Training Diet

During Your Weight Training

• Try consuming 20g whey protein 30-40g carbohydrates 30-40 minutes prior to exercise.
• Sip CHO-containing beverages during weight training (i.e. CytomaxTM).
• Immediately after, consume a protein shake with at least 20g whey-casein combo and 25-50 g carbohydrates, especially simple carbohydrates.
• Eat a whole food meal with the above ratios 1 hour later.

Supplements