Many athletes want to gain weight and strength without adding fat or in a healthy way. Weight gain can improve your performance in a sport and improve your body image. People who are underweight may also need a raise.
However, there are several misconceptions about gaining lean muscle mass, such as the myth that athletes need excessive amounts of protein or expensive supplements to gain weight and volume correctly. You will be able to maintain 500 to 1000 calories a day with a balanced diet and maintain a rigorous training program to gain weight.
Never Skip Breakfast
Eat breakfast every day. If possible, have a nutrient-dense, calorie-dense breakfast, such as peanut butter bread, yogurt, and fruit juice. This will help you gain weight.
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Eat larger portions at meals. When possible, choose high-calorie foods over low-calorie foods. For example, a spinach stew has more calories than a fresh spinach salad. Increase your intake of all food groups, not just protein.
Incorporate in Snacks
Add two nutrient snacks to your day, like nuts, hummus, or cheese. If you have trouble adding enough calories, consider consuming liquid snacks, such as fruit shakes and low-fat milkshakes, to increase your body weight.
Avoid nutrient supplements, such as protein shakes. These products are not necessary to gain volume. If you are concerned about getting enough nutrients, eat a variety of fruits and vegetables, and take a multivitamin.
Avoid Empty Calories
Avoid empty calories like sodas and candy. These products do not contain nutrients.
Get regular exercise. If it doesn’t work, the excess calories will turn into fat. Perform a series of strength training exercises three to five times a week, so you will be exercising all the major muscle groups. Also, have at least two cardiovascular exercises per week.
Get seven to eight hours of sleep per night. Your body needs rest to repair and build muscle.
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- Consult a doctor who will advise you what foods to eat.
- Don’t take steroids or other supplements. These products are dangerous to your health and are not allowed in most athletic competitions.
- Make sure your goals are realistic. Your genetics and body type can limit the amount of weight you can gain.
Adapted and translated by The Cop Cart Staff