Gain weight

If you are one of those people who fight for every extra gram on the scale, this post for you. Today I want to show you ways how to "make weight" properly. No matter if you want to get from a slight "underweight" to a "normal weight", if you want to reach the next higher weight class of your sport or if you have the goal to build up muscles, you will be able to take something for yourself in any case.

Actual analysis: Am I eating enough to gain weight??

To gain weight, you must supply more energy than your body actually consumes. Without "Energy surplus"weight gain will not work. Therefore, the first step is to find out how much you eat on average. To do this, arm yourself with a kitchen scale, pen and paper, or a tracking app to help you count calories.

You don’t have to do this forever, but at least once 3 to 5 days should give you an overview of what, how much, how often you are actually eating. Of course, not everything has to be measured meticulously to the gram, sometimes you have to use your sense of proportion, but that’s not what it’s all about in the first step. It is about learning, how much food energy is too little for you at the moment, to be able to gain weight.

Your building material for muscles, skin, connective tissue, and more: protein. Eat more of it.

If you don’t eat enough protein, your body will also have trouble building lean mass. After you have logged your food for several days, make the analysis: Are you eating 1.5 to 2 grams of protein per kilogram of body weight every day??

If you are well below this level, the first thing you should do is increase your protein intake. The most convenient way to do this is with a protein shake, which you can drink in addition to your usual meal. Of course you can also try to increase your protein intake with normal foods: Meat, fish, nuts, eggs, cottage cheese, tofu, lentils…just to name a few.

Eating more often: The right meal frequency

The more meals you plan, the easier it is to get to an energy surplus. 3 to 4 meals per day also seem to be the optimum to maximize the buildup of muscle proteins if you are strength training. Even an extra snack can make a difference. Here and there times briefly 100 grams of nuts bring you also already 600 kcal extra. You’ll also reach your protein goal more easily if it’s spread out over multiple occasions.

News from the blender: Liquid calories make it easier.

Whether on the go or as a dessert after a solid meal: Liquid calories are easy to consume and can make your life easier. Here is a simple recipe:

1 l milk of your choice (rice, coconut, soy milk), 1-2 bananas and 100g ground almonds in the blender. Et voila: 1200+ calories on the go. Of course, you can customize it with cocoa powder, cream, protein powder, flax oil, or berries.

When "clean eating" gets you nowhere…

"Clean Eating" I put rightly in quotes, because the term is totally fuzzy and moronic. What’s "clean" for one person is "the dirty cheat" for another. I think it’s more appropriate to describe foods as low in micronutrients but high in macronutrients.

What does it mean? Juices, Oreo cookies, pasta and the like give you lots of carbohydrates (macronutrient) but very little micronutrients (minerals, trace elements, vitamins, phytochemicals). This is why many people wrongly demonize these indulgent foods. As long as you get enough micronutrients from vegetables, eggs, etc. throughout the rest of the day, you’ll be fine. you can still eat a chocolate bar or a few cookies with a clear conscience.

Maybe the 400 calories from the ice cream sundae are exactly the amount you need to gain weight? Or the big apple spritzer after the workout? As long as you are 80 to 90 % "clean" resp. If you eat nutrient-rich food, you will most likely have no problems with the other 10 to 20%.

In addition, you do not make yourself a social outcast. When it’s coffee and cake at grandma’s again, be grateful to her for supporting you in gaining weight. &

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