If your goal is to increase your body size, you will need to consume more calories than your body burns through physical activity and daily functions. However, it is important to do this in a healthy way, by consuming a balanced diet that includes all of the necessary nutrients.
Here are some general guidelines for foods that can help support muscle growth:
- Protein-rich foods: Protein is essential for building muscle, so aim to consume protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds.
- Complex carbohydrates: Complex carbohydrates provide energy for physical activity and help replenish glycogen stores in the muscles. Good sources of complex carbohydrates include whole grains, fruits, vegetables, and legumes.
- Healthy fats: Healthy fats are important for overall health and can help support muscle growth by providing energy and aiding in the absorption of certain vitamins. Good sources of healthy fats include nuts, seeds, avocado, olive oil, and fatty fish.
- Water: Staying hydrated is important for muscle growth and overall health. Aim to drink plenty of water throughout the day, especially before and after physical activity.
Remember that gaining muscle mass takes time and effort, and it is important to pair a healthy diet with regular exercise and strength training in order to see results. Consulting with a nutritionist or personal trainer may also be helpful in developing a personalized plan to meet your goals.