Below we will be discussing 5 diet tips to help you gain weight. I hope this can help!
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1)- Calorie Surplus. You need to consume more calories than you burn. Period. So make sure you are checking the ingredient label and nutrition facts of the foods you eat. And keep track of how many calories you burn on a daily basis. I recommend investing in some kind of fitness app or tool (Fitbit for example) that you can wear while you workout to track the calories you burn. Then you want to simply consume 20-30% more than what you burn on a daily basis.
2)- 1G of protein per pound of desired body weight (that’s reasonable) daily. Protein helps your muscles recover and will help you build muscle mass. So a good aiming point would be to try to consume 1G of protein per your desired weight goal. Your body can only consume so much protein so don’t think that consuming 200G of protein daily will get you to 200Lbs if you weigh 140. Try consuming 150-160G per day if you weigh 140lbs.
Now you can get all of your protein from food. But if you have a hard time making 5-6 meals per day or you are pressed for time, you want to take a protein shake at least twice a day. Below is a link to a great protein powder I recommend for athletes. It is very easy on the stomach/easy to digest and very light filling. If you use the promo code “First15” you can also get 15% off your 1st order on this website ⬇️⬇️
3)-Snack between passing periods at school. Something that helped me get to my daily calorie surplus intake is that between 1st & 2nd period 3rd & 4th period & then after school I would eat a peanut butter and jelly sandwich. Very high calorie and that helped me a ton with gaining weight.
4)- Try to healthy bulk so your gym workouts don’t suffer. What I mean by that is when it comes to carbohydrates- try to eat natural non processed carbs. Like white rice or sweat potatoes. You don’t want to eat a lot of fast food or processed things like chips or crackers. That’s not the best fuel to put in your body for performance purposes.
5)- If you don’t have the financial means to afford a calorie tracking tool- try this strategy. Protein shake after breakfast and then a protein shake after dinner. Stay consistent with that for 2 weeks- and if you don’t gain any weight- that tells you that you need to eat more.
