Gaining weight may help your athletic performance, depending on your sport. The Drugs.com website explains that adding weight may increase your stamina and energy reserves during practices and games. The most common time to gain weight is during the off-season, when you have the opportunity to concentrate on building muscle and eating more food. Gaining weight the healthy way involves eating the right balance of nutrients and calories to ensure you do not increase your risk of health problems associated with excessive weight such as high cholesterol or type 2 diabetes.
Step 1
Consult with your trainer or doctor and set a new goal weight. Plan on gaining a maximum of 1 pound of weight per week. Weight gain beyond that will most likely mean you are gaining fat rather than adding muscle weight.
Step 2
Increase your caloric intake by no more than 1,000 calories each day. Avoid adding empty calories in the form of extra sodas, desserts, chips or fast-food meals, the University of Arizona instructs. These types of foods contain nutritionally empty refined sugars and unhealthy fats and do not contribute to your daily nutrient needs.
Step 3
Serve yourself slightly larger portions of food at each meal to spread your additional caloric intake throughout the day. Drink a glass of juice or 2-percent milk with each meal rather than drinking low-calorie beverages such as black coffee or diet drinks.
Step 4
Schedule regular, healthy snacks of about 200 to 300 calories each into your meal plan. Eat cheese or tuna salad on whole-grain crackers, a bagel with cream cheese, yogurt and cereal or a serving of trail mix with nuts and dried fruits. Nuts and seeds have both protein and healthy fats, while crackers and whole-wheat bagels provide your body with filling complex carbohydrates.
Step 5
Drink milk shakes, whey protein shakes and fruit smoothies made with ice cream to add calories and protein. Add extra beans to soup for the caloric, fiber and protein content. Top green salads with seeds, cottage cheese or grilled, skinless chicken. Avoid creamy dressings with high saturated-fat content.
Step 6
Supplement your dietary requirements with an energy bar that contains protein and carbohydrates. Look for a nutrient-dense bar to add calories if you have difficulty eating an adequate number of calories throughout the day, the International Society of Sports Nutrition advises.
Tips and Warnings
- Weigh yourself regularly to track your weight-gain progress. Exercise regularly to build muscle mass while eating more calories. Use a tape measure to monitor the changes in your body measurements.
- Consult your doctor before beginning a weight-gain program. Never take performance-enhancing drugs.
References
- Drugs.com: Weight Gain Tips for Athletes
- University of Arizona: Weight Gain Tips for Athletes
- University of Illinois McKinley Health Center: Smart Snacks
- University of California-Los Angeles: Eating Strategies to Gain Weight
- "Journal of the International Society of Sports Nutrition"; ISSN Exercise and Sport Nutrition Review: Research & Recommendations; R.B. Kreider et al.; February 2010
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