Download Tips for Gaining Weight

Nutrition
Tips for Gaining Weight
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Eat at least two extra snacks every day. I have known people who set their alarm clock
for 3:00 a.m. to eat two peanut butter and jelly sandwiches and a glass of milk, and go
right back to bed.
Eat one of the above snacks before you go to bed.
Eat larger portions at mealtime. You may find that eating is a harder workout than the
actual lifting and running. If you already have a high metabolism and are lifting weights,
running, and playing your sport, you may need upwards of 6,000 calories per day.
Watch your fluid consumption after workouts and before meals. For example, if you
drink a big glass of water right after a workout before you eat lunch, you will feel full and
won’t eat much at lunch. It’s important to rehydrate yourself, but don’t let it interfere
with your food consumption.
Along these same lines, do not get filled up on soup or salad before a meal. If you
choose to eat these foods, have them after your main dish to ensure adequate calorie
consumption.
Eat high calorie foods. Dense foods such as wheat bread, granola, peanut butter, and
baked beans are better choices than white bread, corn flakes, and white rice.
Don’t underestimate the power of milk. It’s high in protein, calcium, and amino acids.
There is no need for you to spend hundreds of dollars at a health food store when you
have one of the best supplements available to you for $3.00 at the grocery store. Blend
milk with Nestle’s Quik, a banana, and two scoops of reduced fat ice cream for a healthy,
high calorie snack.
Eat dessert. Oatmeal cookies, fig newtons, and pudding not only nourish your body but
provide additional calories as well.
Eat breakfast. Some people say they eat at lot but neglect to eat breakfast. All they are
doing by eating a large lunch and a large dinner is making up for the calories lost by
skipping breakfast. If the last time you ate was at 10:00 p.m., and you don’t eat again
until 11:00 a.m. the next day, then thirteen hours have passed where you didn’t eat. You
cannot gain weight by skipping meals.
Lift weights. You cannot gain the type of weight that an athlete needs by simply eating
more food. Follow a sound strength and conditioning program to help increase your lean
muscle mass.
You don’t need huge amounts of protein, but you need to consume around 1 gram of
protein per pound of bodyweight. Your body can only process a certain amount of
protein per meal. Excess protein will simply be excreted from the body, and could be
harmful to the kidneys if taken to the extreme. Spread your protein consumption
throughout the day so your body is constantly being fed the muscle building materials it
needs.