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Weight Gain

Weight Gain



Looking to “bulk up” and put on few pounds before the start of the season?  If you need to gain weight, it is important that you eat a healthy and well balanced diet to ensure that you are gaining muscle mass and not body fat. 

Gaining and losing weight is a simple math equation. 

      Calories in > Calories out = Weight gain
      Calories in < Calories out = Weight loss

In order to gain weight, you need to eat more calories than you are using up each day through your physical activity.

 Tips for Gaining Weight:

1.   Start by adding an additional 300-500 calories a day above your current calorie needs by adding an extra snack or increasing portion sizes of meals.

 Here are a few “add-in” snack ideas that can help boost calories:

  • 2 tbsp. of peanut butter and 8 oz glass of low fat milk
  • Low fat yogurt and whole grain granola
  • Nut butter on whole grain bread
  • Shake:  Mix 8 oz low fat chocolate milk, 6 oz low fat vanilla or banana yogurt, banana, and ice – blend and serve
  • Low fat muffin
  • Whole grain bagel with reduced fat cream cheese or peanut butter and sliced apple

2. Be sure to eat every 3-4 hours to ensure you are supplying your body with enough calories to fuel your workouts and gain weight.

Destination Athlete carries an assortment of energy bars and shakes that can also help add extra calories to your diet. 

These changes won’t happen overnight.  Set realistic weight gain goals and be sure to talk to your parents or consult with a registered dietitian or your physician about your plan to gain weight.