Gaining weight for football is important for most linemen, linebackers and fullbacks. However, these players cannot just slop on extra pounds. Gaining weight for football means gaining muscle. It also means avoiding drugs and supplements, which could be illegal or dangerous. Instead, follow a special diet for four weeks, and you will gain the desired weight before football season.
Step 1
Eat more every day. A good way to do this is to eat more often. Instead of eating three meals a day, eat five or six. Healthy snacks also can help. Try a peanut butter sandwich with 8 ounces of milk as a snack between meals.
Step 2
Add toppings to salads. You should eat salad because the ingredients--tomatoes, red peppers, lettuce, cucumbers--will help you stay healthy and build muscle. Add healthy calories with canola oil, avocados, nuts and seeds.
Step 3
Drink milk shakes, smoothies and fruit juices. While you are working out, drink plenty of water. But at meal times, instead of drinking water, coffee or tea, include a milk shake, fruit smoothie or juice for the extra calories.
Step 4
Eat tuna, salmon and other fish as a main course. Both tuna and salmon contain omega-3 fatty acids, which aid brain function and overall health. Omega-3 fatty acids are considered healthy fats that help build muscle.
Step 5
Double your portion of protein every time you eat dinner. Instead of eating 4 ounces of lean meat, make it 8 ounces.
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