Bodybuilders and other athletes often want to gain weight to build more muscle mass for sports performance or to simply fuel their grueling workouts. If you are underweight, you can also benefit from eating a balanced, high-calorie diet. Avoid consuming foods high in refined sugars, flours, salts or saturated fats. Doing so can increase your risk for diabetes, high blood pressure and certain cancers. Use the dietary guidelines outlined in a nutrition matrix called My Food Pyramid, designed by the U.S. Department of Agriculture (USDA).
Consume Several Meals Per Day to Increase Calorie Intake
Consume more calories per day by eating several smaller meals throughout the day. Doing this will provide calories pre- and postworkout and also maintain your blood sugar level. It is also easier to digest several smaller meals than two or three large meals. For example, instead of eating only three meals of 700 calories each for 2,100 calories, consider eating five meals of 500 calories for 2,500 calories. If you need more calories, add two to three snacks between these meals of another 200 calories each for 2,900 to 3,100 calories.
Eat a Varied Diet of Vegetables, Fruits, Whole Grain and Lean Proteins
Follow the sensible dietary guidelines created by the USDA. They recommend eating a wide variety of whole vegetables, fruits, whole grains, lean proteins, legumes, low- or nonfat dairy foods and nonsaturated fats. Saturated fats are solid at room temperature, and the USDA advises eating no more than 10 percent of daily calories from pork, beef, poultry, milk or coconut fats. Instead, eat nonsaturated fats such as olive, flax seed, canola, hemp seed, borage and fish oils. These nonsaturated fats are about 120 calories per tablespoon and heart healthy.
Select Nutrient-Dense Foods for Maximum Nutrition
Eat nutrient-dense, high-calorie foods to gain weight over time. Rather than bingeing to add muscle mass, plan to eat 200 to 500 more calories per day, as appropriate for your physical activity. For example, eat low-fat granola, roasted, unsalted nuts of all kinds, sweet potatoes, low-fat cheese and yogurt and nut butters (peanut, almond, soy or macadamia). These foods have fiber and vitamins and are high in calories. For example, 2 tbsp. of peanut butter have 190 calories. Spread that on two slices of multigrain bread to get 330 calories for a hearty snack.
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