Sometimes gaining weight becomes a real challenge for some people. Body mainly made up of 4 things i.e., percentage fat, bones, muscles and water. Everybody looks different, even people of same age and same gender may look different. This is due to different body composition. Metabolism plays important role in body composition. So basically metabolism is the process of body where body converts food into energy. In this process body converts the things which you eat or drink into energy. The calories in the food combine with oxygen, in this process the energy is released, this energy is used by your body to function.
The metabolism is classified in two types depending on the body type, i.e. Fast metabolism and slow metabolism. Fast metabolism is like a space rocket that requires gallons of fuel which burns quickly. Here, the fuel which body requires is calories. On the other hand a slow metabolism needs less fuel to keep body functional.
You must have heard the term “Hard gainers”. These are the people who go to gym and do different sets of workout until they get a nice pump, but when it comes to nutrition the amount of food they take to meet the daily nutrition needs is not sufficient. They often complain about their body that “it is hard to put on weight”, this is due to their metabolism rate. The rate of metabolism higher so the amount of calories they eat burn quickly.
If you want to put on some weight then the first important thing you need to do is track your daily calorie intake. Tracking your calories helps you to know your daily calorie requirement. The average amount of calories required for a male to maintain his weight is around 2500, and that for women it is 2000 depending on the rate of metabolism. If you want to put on weight, then you need to consume 500 calories more than your daily requirement. This will eventually help you to put on some weight.
Protein is a key component in building muscles. Muscles are made up of elastic tissue. Each muscle consists of thousands or ten thousands of musculus fibers. So if you consume sufficient amount of protein, it will help you to maintain your muscle mass and will promote muscle growth. If you are wondering how the muscles are built, the you need to read this…
Muscle hypertrophy occurs when the fibers of the muscles undergo injury or damage. The body repairs damaged muscles by fusing them which increases the size and mass of the muscles. To repair the damaged muscles Protein plays an important role. Daily recommended amount of protein ranges from 0.8-1.2 grams per kilogram of body weight. And if you want to add some muscle mass, then you should consume more protein than the daily requirement.
The hormone testosterone primarily know as growth hormone, also plays vital role in muscle growth and repair. On an average male body produces 250-950 ng/dl (nanograms per decilitre) of testosterone.
So the basic science behind gaining weight is to consume essential nutrients required by the body in a balanced manner.