If you want to increase your muscle mass to look stronger and healthier, you will know that having a well-toned body is not an easy task. In addition to constantly exercising that is well focused on gaining body mass, to achieve the perfect balance. It is also necessary to have a proper diet because, as you well know, physical exercise is of little use without a good diet.
But that’s not all, because to learn how to gain muscle mass for skinny females, certain tricks can be of great help. Next, we explain everything you need to know about this process and we give you some tips so that you can achieve better results in less time.
How to gain muscle mass for skinny females?
The female metabolism does not have the ability to gain muscle mass as easily as the male. However, this does not prevent them from gaining muscle mass rather quickly, as you will see below.
So that you learn how to gain muscle mass in women quickly, we present a diet that will help you find your ideal weight. Also, you can generate fat-free muscle tissue so that you can achieve your goals. In addition, we present you with a training routine designed so that you can tone your body without complications. Let’s go there!
Diet to gain muscle mass
Before presenting the diet designed to gain muscle mass in women, you should consider some aspects:
Natural food: bet on 100% natural food. While it is true that many people tend to opt for supplements to increase muscle mass, not all solutions work well for all types of people. That is why natural foods are a safe and efficient option.
Quality proteins and carbohydrates: to gain muscle mass in a short time, you must consume plenty of quality proteins and carbohydrates. Lean meats, chicken, fish, and turkey are great options to nourish yourself properly. Fruits, vegetables, tubers, and rice cannot be missing from your menu either.
Organize your diet: that is, comply with the five recommended daily meals and do not skip any of them. We also advise you to eat well half an hour after exercising, as this way you can quickly regain energy.
Monday
Breakfast: 1 cup of oatmeal with skim milk and an apple, as this will start the week gaining a good amount of fiber and carbohydrates.
Mid-morning: if you feel hungry in the middle of the morning, you can eat a banana and a small yogurt.
Food: Grilled pork tenderloin (no more than two pieces), rice (a small pile), half an avocado, and half a cup of vegetables. Fry the pork tenderloin with olive oil and, if you can, prepare the rice with coconut oil, as both oils are rich sources of natural fats.
Snack: a cup of nuts with two glasses of water.
Dinner: a whole grain tuna toast and a cup of mixed vegetables.
Tuesday
Breakfast: 2 raw eggs dissolved in a glass and ½ cup of mixed berries. The egg contains albumin and essential amino acids to increase muscle mass.
Mid-morning: brighten up your morning with a strawberry smoothie.
Food: prepare a beef steak with vegetables and some pasta al dente, as it will be time to eat more carbs.
Snack: prepare a delicious plate of chopped apple and papaya.
Dinner: 1 cup of chicken broth and spinach salad.
Wednesday
Breakfast: a couple of whole-wheat toast with turkey breast or ham and butter.
Mid-morning: make a smoothie or a banana smoothie (if you want, you can mix it with any other fruit you like).
Food: bluefish, brown rice, and root vegetables fried in olive oil (potato, cassava, etc.)
Snack: two boiled eggs and a glass of natural yogurt (avoid sugary foods at all times).
Dinner: a cup of natural cereals with milk. Try to avoid cereal prepared from supermarkets, as these contain large amounts of added sugars and dyes that will hinder your diet.
Thursday
Breakfast: 2 turkey breast sandwiches and a glass of apple juice.
Mid-morning: a piece of fruit (an apple, a banana, an orange, etc.)
Food: a small pile of brown rice, another small pile of lentils, cod consommé, and lettuce and tomato salad. Lentils are an excellent supplement to gain protein, so they will enrich your diet enormously.
Snack: 1 glass of natural fruit cocktail.
Dinner: Grilled beef tenderloin, steamed vegetables, and 1 cup of mashed sweet potatoes, as it is a great source of carbohydrates.
Friday
Breakfast: a couple of whole-grain toast with scrambled eggs and sliced pineapple.
Mid-morning: 1 glass of yogurt.
Lunch: pasta with prawns and spinach salad.
Snack: a cup of nuts with two glasses of papaya or orange juice.
Dinner: a small pile of brown rice, grilled chicken breast, and grated broccoli.
Through these foods, you can combine a well-balanced diet to gain muscle mass. We recommend you exercise during the morning, if possible between 9 a.m. and 10.30 a.m. In this way, you can help yourself from the menu that we have proposed to recharge you with energy.
You may also like to read, How to choose the perfect bra for breast?
