“Protein is most easily converted into lean muscle mass,” Nolan says. Healthy, protein-rich foods that will help you gain weight include low-fat dairy, lean meats, and nuts or seeds. Make sure to have some form of protein at every meal. You should eat 1.5 grams of protein per kilogram of body weight, which is equal to about 94 grams for a 125-pound person. “If you gain weight, you’ll have more muscle to which your heart needs to circulate oxygen and nutrients.”Ĩ. “Don’t neglect cardiovascular exercise like jogging, bicycling, or swimming because the heart is a muscle that needs to be worked out, too,” adds Nolan. Be certain to do at least one to two strength training exercises per muscle group. You should do resistance training at least two to three days a week.
#How to gain weight how to#
Resistance training is how to gain muscle - it builds muscle tissue that helps ensure healthy weight gain, Nolan explains. “Your body has to have time to rebuild muscle and store it in a healthy way versus just turning food into fat,” Nolan says.ħ. By eating later or having a snack before bedtime, you’re allowing your body to draw from your day’s worth of calories,” says Nolan.Ħ. Our cells are regenerating and repairing and healing.
“At nighttime our bodies are really active. “You can add a tablespoon or two of protein powder or plain whey powder to bump up the calories and protein content.” Even if you are trying to gain weight, Nolan warns, “be cautious when using just protein powders to make shakes or smoothies because they can be jam-packed with artificial stuff.”ĥ. Make a smoothie with 1 percent to 2 percent milk or low-fat yogurt, strawberries or bananas, and peanut butter. Drinking 100 percent fruit juices and smoothies can provide calories along with vitamins and minerals, advises Nolan. Good choices for calorie-rich weight-gain foods include nuts, seeds, and nut butters such as peanut butter and almond butter.Ĥ. Avoid coconut and palm oil because they contain saturated fats. But stick to the unsaturated, heart-healthy fats found mainly in vegetable oils, nuts, seeds, olives, and avocados. Fat typically has more than twice as many calories as the same amount of protein or carbohydrates. “When we think high-calorie foods, we think fat,” Nolan explains. “Trail mix is also an excellent snack choice because it has everything in it,” adds Nolan.ģ.
“That way you’re getting different nutrients to build muscle with.” Good snacks for weight gain, for instance, might be yogurt with fruit and peanut butter with crackers. “You probably eat a protein, a starch, and a fruit or vegetable.” But you want to be sure to include at least three different foods when you’re eating snacks as well. Eat at least three different foods at every meal and snack. “When you eat every couple of hours, you’ll eat more calories and prevent your body from losing lean body mass.”Ģ. “If you go for too long without eating, you metabolically start to slow down, which is unhealthy as well,” Nolan says. One of the first steps toward healthy weight gain is eating every three hours. “You want to eat right so that you’re gaining muscle and not fat,” Nolan explains.įollow these 10 steps to smartly gain muscle - and weight:ġ. If you need to gain healthy weight, overeating, especially empty-calorie foods, isn’t the answer. A poor diet can lead to health complications, whether you’re thin or fat. “Depending on how underweight you are, it could be just as unhealthy as being overweight,” she says. Believe it or not, weight gain is just as hard for some people as weight loss is for others, especially men, notes Marjorie Nolan, MS, RD, a spokeswoman for the American Dietetic Association.
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