Not forgetting those hard gainers! :-)
Very often the emphasis on health and wellbeing can be ‘weight loss’, or fat loss. But what about weight gain? I had a request recently to give some tips and ideas on how to increase weight.
So I guess the obvious answer would be to eat more and train better, but you need more calories and nutrition from healthy wholesome foods.
Like with anyone, the main focus with your nutrition is health and all your meals should be balanced with protein, healthy fats, vegetables and fruit, so sorry to disappoint but gorging on junk food and takeout’s is not the answer.
To increase weight, you’re going to need to look at increasing muscle through a good weight training program. As your muscle increases and also your weight you’ll start to see some great gains in body shape
To ensure you’re eating a healthy, balanced, nutritious diet to support your muscle growth make sure you consume plenty of protein in addition to carbohydrates, vegetables, fruit and healthy fats.
For those who struggle to add weight, then you’ll need to ensure you include more calorie dense foods such as nut butter, avocado, seeds and coconut oil. In addition, include some clean carbohydrate sources to your meals, like oats, sweet potato, bananas, brown rice and quinoa.
As long as you’re eating a good breakfast, lunch and dinner you can make some additions to your day with healthy snacks or home-made shakes.
Aim to start off slowly and up your calorie intake by 200-300 kCals per day. Do this on a weekly basis until you start to see the gains you want. Keep a record of your food intake so you can see any progress and what works for you.
Try this home-made shake in addition to your meals:
2 scoops of whey protein
250ml coconut milk
Handful or two of spinach
1.5 tbs peanut butter
Place all the above ingredients into a blender and blitz until smooth (1-2 minutes). You can change the ingredients to your taste; you could add a banana instead of oats for your carb source.
You could use different nut butters like cashew, almond or hazelnut. If you don’t like nut butters, you could also add coconut oil, flaxseed or chia seeds (the seeds are also an amazing source of fibre) for your fat source.
I hope these tips help!
Keep fit & fab