- Eat a well-balanced vegetarian diet that provides approximately 500 calories per day more than you need in combination with an intense strength or resistance training program.
- Ensure adequate protein intake. Intake beyond this, however, will not promote muscle growth.
- Increase energy intake by selecting larger portion sizes of healthy foods or by adding one or two 250-calorie snacks to your current eating regimen.
- Spread food intake throughout the day and don’t skip meals. Eating three meals a day plus two to four snacks is typically needed.
- Consume a high-carbohydrate, protein-containing snack or liquid meal 20 to 30 minutes after exercise.
- Sneak in additional calories by consuming liquids, including smoothies, shakes,and fruit juice. Grape and cranberry juice typically have more calories per cup than other juices.
- Add healthy fats to your diet by snacking on peanuts, nuts, and seeds. Dipping bread in olive oil; spreading peanut butter, other nut butters, or no-trans-fat margarine on crackers, toast or bagels; and adding avocado slices to salads and sandwiches or as a topping on crackers are all great options.
- Keep bulky low-calorie foods such as whole-grain cereal, salads, and soup to a minimum. They are too filling in relation to the calories they provide.
- Do not go overboard. Consuming more than 1,000 calories per day in excess of your normal required intake will lead to fat deposition.
- Strength train, strength train, strength train.
- Remember that muscle can only be gained through intense strength or resistance training several times a week, coupled with the consumption of additional calories.
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