Nutrition Tips for Adding Mass
Nutrition Tips for Adding Mass
Want to look like a football player? Eat like a football player.
Let’s recap: You know how to get the explosive power and strength needed to dominate on the gridiron. You know the right way to condition your body to be as explosive in the 4th quarter as you were in the 1st quarter. Now it’s time to figure out how to get as big and jacked as possible, which won’t be a problem, for that’s what this article is all about.
Football is a punishing collision sport. The bigger you are, the more punishment you can deliver. But to get as big as possible, you NEED to dial in your nutrition. To get big, you must eat big. It’s early June, which means you’ve 2 solid months to gain mass. Here then are 5 tips (with a bonus) to use to get jacked this summer:
1. Eat this for breakfast!
Most people tell you eat breakfast, any breakfast, and be done with it. I’m going to take it one step farther. If you eat sugary breakfast cereals every day, you’re going nowhere fast. Try eating this calorie dense breakfast. Mix raw oatmeal (or the packets of instant oatmeal) with a scoop of protein and a tablespoon of peanut butter. This breakfast is packed with calories, and has a ton of protein and slow-digesting carbs. You can also use whole milk to mix your oatmeal to add even more calories.
2. Peanut Butter & Jelly sandwiches are your best friend.
PB&J’s are one of the best mass gaining foods out there. They taste great, are inexpensive, they’re packed with protein, and they’re filled with calories. You can’t go wrong with PB&Js, but if you want the best results, you have to make the most out of this snack. Opt for the more nutrient-dense options like whole wheat bread and natural peanut butter. White bread strips all the nutrients out of the grain, and regular peanut butter is loaded with sugar and hydrogenated oils.
Start by adding one or two PB&J’s to your regular day of eating. After a couple days, add in more to your day. Pack 4 sandwiches with you before leaving home in the morning, and eat them between meals. The goal is to finish all 4 before bed – eat them at any time during the day. By the end of day, after four sandwiches, you’ll have added over 1200 calories and over 30 grams of protein!
3. Take Creatine
Creatine is one of the most misunderstood supplements out there. Parents and coaches think it’s like a steroid; athletes think they need to cycle the doses up and down. Let’s just stop the confusion right now.
Creatine is a great supplement to add to your diet. It will increase the ATP (energy) available to you, allowing you to train harder and possibly longer – both good things when trying to get big. Stick to these guidelines when taking creatine:
- Stick to creatine monohydrate. You don’t need creatine products with a ton of other ingredients in them.
- Take 5g (about a tablespoon) of creatine per day. You don’t need to cycle on and off of it, or start by taking 30g per day.
- Drink plenty of water to stay hydrated. You muscles will retain water when using creatine, which can dehydrate you.
4. Have this mass-gaining shake before bed!
When you see this shake, you’re probably going to say, “If I drink this, I’m going to get fat.” But, if you’re skinny and trying to get big, you need drastic measures. Remember, you have 2 months. Drink this mass gaining shake after dinner, about 1 or 2 hours before bed.
- A couple scoops of your favorite ice cream – don’t skimp out on this.
- 1 or 2 scoops of protein powder
- Peanut butter
- Chocolate syrup
That’s a whopping 1500 calorie shake with a ton of protein. Have it a couple nights per week and it’ll do wonders for getting you big.
5. Eat fast
A ton of studies have correlated eating fast to weight gain. It could be your body doesn’t have enough time to send the signal that it’s full, or you eat less when you take your time because you’re not concentrated on the food. Whatever the reason, you eat more when you eat fast. Don’t talk and socialize when you eat. Concentrate on your food, and chow it down.
6. Bonus Round: Take a greens supplement.
You need vitamins, minerals, and nutrients to keep you healthy and help you recover from hard training sessions. Without proper recovery, training will suffer, affecting your quest for huge-ness. In all honesty, veggies aren’t the best food to eat when trying to get big. They’ll make you full because of the volume of food, but they’re not calorically dense. But, you need to get your nutrients in somewhere, which is why a greens supplement is a great option to get the benefit of fruits/veggies without eating having to eat them.
Get explosive by using this. Get in the best shape of your life by using this. Then use these simple nutrition tips to get as big as possible. It is a fool-proof, proven system. Please let me help if you have any questions. You can contact me at email@example.com.ShareThis
About the Author
Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. He is a certified high school strength and conditioning specialist through the IYCA. He played football at the D-I level while earning his bachelor's degree in exercise science at Northern Illinois University. Visit his website at flahivetraining.com and check F.A.S.T. on Facebook at https://www.facebook.com/FlahiveFanPage
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