The first thing that probably comes to mind when you think about asking someone for help related to nutrition is weight loss. That is true, I can definitely help if you need to shed some extra pounds, however, my skill set expands much further than that. On the other end of the spectrum, there are those that wish to GAIN weight and have trouble doing so. I’m going to assume that when it comes to weight gain, most of us would like to gain muscle over anything, and there are specific strategies to do just that.
The most obvious, way to promote weight gain is to simply eat continuously. Unfortunately, that has the potential to make us feel incredibly uncomfortable and probably leads to more fat than muscle gain. We should be shooting for at least 500 calories more than we’re burning each day. This can provide a modest calorie increase without making us feel too miserable.
Calories can be added to meals through additional toppings, sauces, and other condiments. Cheese can be added to casseroles, salads, sandwiches, and other dishes. Nut butter can accompany fruit, bread products, and even some vegetables. Hummus is another great side to veggies that can add calories. Avocado is a healthful plant-based fat that can be added to many dishes.
Add in snacks. Schedule them if you have to. Easy snacks to carry around with you include PB&J sandwiches, trail mix, nuts, and protein bars. If you find yourself forgetting to snack or you don’t think about it because you’re not hungry, set a timer on your phone to eat a small snack at certain times between meals.
If you’re finding it difficult to eat more solid foods, smoothies can be a great option. Most people find drinking calories easier than eating them. You can include nutrient-dense (high calorie, high vitamins and minerals) ingredients in smoothies like milk, yogurt, nut butter, avocado, and seeds.
As I mentioned, an important component of weight gain is the ideal scenario of our weight gain coming from muscle. This is where resistance training and post-exercise nutrition are crucial. Resistance training stimulates the generation of new muscle tissue. Carbohydrate and protein intake after resistance training further stimulates this process. To get some ideas for snack ideas post-workout, check out this post.
Just because you’re trying to gain weight doesn’t mean you should go crazy with what you’re eating. There is a strategy to create the ideal type of weight gain and still have a healthful diet. Our diet quality should not be affected even though we’re trying to add in calories. We should simply add in a few more calories of the high-quality foods we normally eat. In other words, cookies, cakes, and other desserts are not the answer!
Are you trying to gain weight? Let me help you increase your muscle mass and make your journey a little easier!
