healthy diet to gain muscle mass



hey guys, dr. axe here. welcome to my nutritiontips for building muscle as part of our 30 day program. and when you're trying to packon muscle, my key tip, and by the way, i get this question all the time from people. iget emails in or facebook messages, and people say, "okay, dr. axe, i'm a hard gainer. icannot seem to put on muscle. what do i have to do?" the secret is getting a lot of calories inand doing it in liquid calories because it's really hard to sit down and eat six big mealsa day. and so if you can do, let's say, five meals a day and a few of them are what i callthe super human shake, really loading up on those liquid calories, it is absolutely goingto help you in packing on the muscle.

and so along with doing that super human shake,which you can see here on this page, the other thing you want to be doing is you want tobe getting a certain amount of fat, carbs, and protein. and i want to tell you your bestsources. number one, when it comes to protein, you need to be taking your body weight anddoing that in total grams of protein a day. so if you weigh 180 pounds, then you wantto be getting about 180 grams of protein a day. and you want to do it from quality food sources,like grass-fed beef, wild-caught salmon, organic chicken and turkey. also even doing high qualityprotein powders, like a grass-fed whey, is also fantastic. so, again, good quality protein,a gram per body weight is what you need to

do if you really want to pack on the muscle. the next thing is good quality fat. when you'reconsuming fat, i recommend fat in several categories. one would be getting omega-9 fattyacids. you're going to get omega-9 fats in avocados and olive oil and almonds. so thoseare three of the absolute best fats you can be getting. also some shorter chain fattyacids, you're going to be getting that in grass-fed butter as well as coconut oil. thoseare two of the top oils you can use to help pack on that lean muscle, and those fats won'tstore on your body as fat as typical as other fats. also some good quality omega-3 fattyacids. that's why consuming wild-caught salmon one to two times a week is great if you'rereally wanting to build some muscle.

and then, last but not least, if you wantto pack on muscle, you've also got to get some good quality carbohydrates. one of myfavorites are sweet potatoes. sweet potatoes and yams are a great source of beta carotene,a great source of carbohydrate. they're easy to digest for most people. so again, doingsome good sweet potatoes and really also going gluten-free when you're building muscle. sodoing a good quality rice, like a brown rice or a wild jasmine rice can also be good. and then, in general, fruit. getting bananasare amazing or mangoes or apples. get fruit in your diet as well. so those are some ofmy favorite sources of carbohydrates, and actually quinoa is another one, another greatgluten-free source of carbohydrates that are

going to help you pack on your muscle. and for pre and post workout nutrition, beforeyou go and work out, you actually want to be doing a little bit of fruit or, let's say,some sort of fruit juice. in fact, one of my favorites is coconut water. coconut wateris easy to digest, and so doing some coconut water before you work out along with a littlebit of protein powder, and your body can actually be utilizing that while you're working out.and then right when you're done working out, you absolutely want to be doing that superhuman shake and adding in all of those calories,

healthy diet to gain muscle mass,especially getting more of that protein inand carbohydrates right after your workout. if you can do that and follow these tips,i know that over the next 30 days you're going

to put on muscle faster than you ever thoughtpossible. hey guys, this has been dr. axe. i can't wait to see your results.