| If you're struggling to build muscle and gain quality | | | | For example, a banana has around 80 calories. Mix |
| weight, then try adding one or two large protein | | | | three bananas and three servings of whey protein |
| shakes to your bodybuilding diet. A mass gain nutrition | | | | powder into a shake and that's immediately, 600 |
| diet must contain a surplus of calories to be effective | | | | calories. Add in a cup of pineapple yogurt and that |
| at bulking you up. You need at least 500 calories of | | | | makes up another 120 calories. Now throw in a glass |
| quality calories from a variety of macronutrients and | | | | of milk. That's 150 calories. Add the calories together. |
| food sources. | | | | Now we have about 770 calories with just this simple |
| Common bodybuilding foods include lean red meats, | | | | shake |
| chicken, eggs, tuna, cottage cheese, milk, yogurt, nuts, | | | | Protein shakes are high in calories if you make it so. |
| and whole wheat bread. If you can' eat a lot, then | | | | Just pour whatever contents and ingredients you see |
| protein shakes are your best solution. Mix a few | | | | fit. they will all add extra calories to the drink. This |
| scoops or servings of whey protein powder or casein | | | | benefits those with very high metabolisms. Make it |
| powder into milk and yogurt. Blend it well and you have | | | | very tasty by mixing a lot of fruits. Top it off with |
| a shake that adds up to a total of 500-800 calories. | | | | some artificial sweetener or sugar if you choose. |
| The shake can contain even more calories if you mix | | | | Achieve that calorie surplus easily with protein |
| in other ingredients. | | | | supplements. |