Best ways to increase appetite
In addition to overeating, under-eating can also hinder muscle gain. A lack of appetite can result in inadequate calorie intake, which can impact training and muscle growth. Here are seven tips to boost appetite and create a nutrition plan that promotes muscle development:
ways to increase appetite
- Combat zinc deficiency as low zinc levels affect taste and reduce dopamine and testosterone, both of which impact appetite and training focus. Getting a red blood cell zinc test is the most accurate way to check zinc status. You need zinc to make HCI, the primary substance that regulates digestion of proteins.
- Ensure that folate and vitamin B12 levels are optimal as they stimulate appetite and low levels lead to nausea and fatigue, which affects appetite. The most effective way to achieve optimal levels is with methylated B vitamin complex. Cheaper B vitamins are not in their active form so your body can’t use them right away without processing it in the liver and kidneys that makes these nutrients bioavailable.
- Having low levels of HCI reduces the “I am hungry” message to your brain. It also decreases your appetite for protein because you are no longer able to digest amino acids in protein foods effectively. Restore HCL stomach acid, which helps in breaking down food and sending hunger signals to the brain. Digestive enzyme supplements can also help.
- Start the day with lime juice diluted in water, as the acidic solution can stimulate HCL production and increase appetite.
- Salt your food, especially protein and fat-rich meals, as salt enhances the flavor of food, making it more appetizing. Diets that are higher in protein or fat increase your need for sodium, making salt your best friend when you want to have a voracious appetite.
- Drink your calories, especially with high-fiber fruits and vegetables or protein as they can blunt appetite. A protein shake with fruit juice and leafy greens can provide energy without the hunger-killing effects of whole foods. Drinks have significantly lower satiety than whole foods, encouraging a positive energy balance.
- Eat frequent meals as frequent eating leads to a higher total energy intake and helps in protein synthesis, promoting an anabolic environment. Research shows frequent eating increases appetite and desire to eat.
By incorporating these strategies, it’s possible to increases your appetite and energy levels, and gain muscles mass more effectively.