Mass gaining means having a surplus of calories at the end of the day for future workouts. The idea is to provide our body with all the nutrients it needs to function and develop our muscle tissue.
The evening is the perfect time to refuel, so what should you eat when you take a mass? This article brings you the answers on this subject.
Foods recommended in the evening to take the mass
For effective weight gain, it is necessary to exceed the average amount of 1900 kcal per day . However, that does not mean that you are going to eat anything and everything. In fact, the only foods allowed are those rich in protein and carbohydrates to promote the development of your muscles . As such, eggs will be at the heart of your diet. An egg, whether made in omelette or on the dish, contains 6 g of protein and 1.1 g of carbohydrates.
The kebab is also your ally with 17.2g of protein and 77.1g of carbohydrates per 100g . Accompany these vegetable dishes for fiber and milk for calcium. It is clear that your diet must be balanced. Here is an easy recipe to prepare based on the ingredients listed above.
An example of a dish to eat at night
This is an omelette kebab way as delicious as good for the development of your muscles.
- 3 big eggs
- 125 g minced meat
- 1 onion
- 2 tomatoes
- 2 pinches of powdered cumin
- 3 tablespoons of olive oil
- 3 sprigs of coriander
Chop the onions and melt them for 2 minutes in a frying pan with 2 tablespoons of olive oil
Add the minced meat. For cooking, it will take 4 to 5 minutes, crushing it from time to time with a fork
Season with salt , pepper and cumin
Peel and remove the seeds from the tomatoes. Add them to the meat stuffing
Break the eggs in a bowl. Beat them with the milk and 1 tablespoon of oil. add salt and pepper
Heat oil in a frying pan on high heat and pour ¼ beaten eggs. Cook by bringing the edges to the center
As soon as the edges start to take off from the pan, divide the stuffing with the meat and tomato. Sprinkle with coriander. Slide on a plate
Practice intensive physical activity in parallel
To avoid gaining weight, regular physical activity is essential . Mass gain can not be achieved without playing sports. This discipline is reserved for the bravest given the sacrifices it implies.In summary, it is necessary to adopt a balanced diet while doing exercises intensively during a mass gain . The evening is the best time to eat in large quantities to give your body time to properly absorb the nutrients that are essential.