For many people, gaining weight is a real challenge. Far from the simple idea of “eating more”, healthy weight gain is based on strategic nutritional choices and appropriate training. The principle is clear: to gain weight, your body needs a constant calorie surplus. In other words, the energy you consume must be greater than the energy you burn. Here’s how to achieve this effectively.
Tip No. 1: Gainer, your strategic ally
If, despite your best efforts, you’re struggling to reach your daily calorie quota, a gainer is a practical and effective solution. These high-calorie supplements, rich in carbohydrates and proteins, allow you to add a ‘liquid meal’ to bridge the gap between what you eat and what your body needs.
Tip No. 2: prioritise calorie-dense foods
Rather than increasing the volume of your meals with low-calorie foods, concentrate on those that provide a lot of energy in a small volume. Add nut butters, avocados, healthy oils or dried fruit to your meals and snacks. They’re rich in nutrients and easy to incorporate.
Tip 3: use liquid calories
Drinks don’t fill your stomach as much as solid food. Take advantage of this by drinking smoothies or fortified milks between meals. A simple smoothie with banana, peanut butter, oats and protein powder can provide several hundred calories effortlessly.
Exercise: an essential partner
Eating more without exercising will mainly lead to weight gain in the form of fat. To ensure that excess calories are transformed into muscle, resistance training is the key. Lift weights, do bodyweight exercises and design 3 to 4 sessions per week. This sends a clear signal to your body to use the extra energy to build muscle, promoting quality mass gain.
Follow us on Instagram