What To Eat When Working Out To Gain Weight

Are you struggling to gain weight, even when you're working out regularly? It could be because you're not eating the right foods. In this article, we'll go over what to eat when working out to gain weight, so you can start seeing results.

Table of Contents:

• How to Gain Weight
• Step-by-Step Guide
• Tips for Gaining Weight
• The Solution
• FAQs
• Pros and Cons of Gaining Weight

How to Gain Weight

When it comes to gaining weight, it's all about consuming more calories than you burn. This means you need to eat more food than your body needs to maintain its current weight. But it's not just about eating anything and everything – you need to eat the right types of foods to ensure you're putting on healthy weight.

It's also important to note that gaining weight isn't just about increasing your calorie intake. You also need to be doing strength training exercises to build muscle mass. This will help ensure that the weight you're gaining is muscle, not just fat.

How Many Calories Should You Be Eating?

The number of calories you should be consuming each day to gain weight depends on your current weight, height, and activity level. As a general rule, you should be consuming around 500 to 1,000 more calories than your body needs to maintain its current weight.

For example, if your body needs 2,000 calories a day to maintain your current weight, you should be consuming 2,500 to 3,000 calories a day to gain weight.

Step-by-Step Guide

Here's a step-by-step guide to what to eat when working out to gain weight:

Step 1: Calculate Your Calorie Needs

Use an online calorie calculator to determine how many calories you need to consume each day to gain weight. Remember, you should be consuming around 500 to 1,000 more calories than your body needs to maintain its current weight.

Step 2: Choose the Right Foods

Focus on eating nutrient-dense foods that are high in protein, healthy fats, and complex carbohydrates. Examples include:

• Lean meats, such as chicken, turkey, and beef
• Fatty fish, such as salmon and tuna
• Eggs
• Nuts and nut butter
• Legumes, such as beans and lentils
• Whole grains, such as brown rice and quinoa
• Dairy, such as milk, cheese, and yogurt
• Fruits and vegetables

Step 3: Plan Your Meals

Plan your meals ahead of time to ensure you're consuming enough calories and nutrients. Aim to eat three main meals and three snacks each day.

Step 4: Drink Plenty of Water

Staying hydrated is important for overall health and can also help with weight gain. Aim to drink at least eight glasses of water each day.

Tips for Gaining Weight

Here are some additional tips to help you gain weight:

• Eat larger portions
• Add healthy fats to your meals, such as avocado or olive oil
• Snack on high-calorie foods, such as nuts or dried fruit
• Consider using a weight gain supplement, such as protein powder
• Be patient – gaining weight can take time

The Solution

By following the steps above and incorporating healthy, nutrient-dense foods into your diet, you can start gaining weight and building muscle mass. Remember, it's important to be patient and consistent with your diet and exercise routine.

FAQs

What if I'm not seeing results?

If you're not seeing results, it could be because you're not consuming enough calories or you're not doing enough strength training exercises. Try increasing your calorie intake or adding more weight to your strength training exercises.

Can I still eat junk food?

While it's okay to indulge in junk food every once in a while, it's not the best choice for gaining weight. Focus on consuming nutrient-dense foods that are high in protein, healthy fats, and complex carbohydrates.

Pros and Cons of Gaining Weight

Pros

• Increased muscle mass
• Improved athletic performance
• Improved overall health

Cons

• Potential for weight gain to turn into fat gain if not done properly
• Can be challenging and time-consuming
• May require changes to your current lifestyle and diet

In conclusion, gaining weight requires a combination of consuming more calories than your body needs and doing strength training exercises. By incorporating nutrient-dense foods into your diet and following the steps outlined in this article, you can start seeing results and building muscle mass.