How To Gain Weight Healthily

Everyone has different goals and bodies. While some people are looking to lose weight, some people may find it hard to put on weight. If you're one of those people, this blog post is for you! 

Although being lean is the goal for some, being underweight can be a concern if it's the result of poor nutrition, or if you're pregnant, or if you have any other health concerns. You may have found yourself or others that are trying to gain weight eat as much food as you can (often even junk food!) to put on weight, however it feels it disappears into the empty void that is your stomach.

night court eating GIF by Laff

There are many reasons why people may be finding it hard to gain weight, which include: 

  • genetics
  • not eating enough
  • having a very physically active lifestyle or job
  • overexercise
  • health or medical conditions

Please note that you should consult with your doctor first before trying to gain weight to make sure that you don't have any underlying conditions that is hindering your weight gain, and to make sure you're doing it healthily! 

While the Australian recommended daily intake (RDI) is 2000 calories, this is different for everyone as everyone has different lifestyles, body types, diets, physical activity and more. It's recommended to look into a calorie calculator to see how much you need to maintain your weight. New York City nutritionist Brittany John, R.D., suggests:

“If you want to gain weight, the simple trick is to tack on 250 to 500 extra calories in healthy, whole foods per day. Every one to two weeks, you’ll have added a pound safely.”

To gain muscle without also gaining fat, it's recommend you increase your protein to 1.8 to 2 grams per kg of body weight everyday, so that the majority of your additional calories should come from protein, says registered dietician nutritionist Jonathan Valdez, R.D.N, C.D.N. 

Better Health Vic has some great tips on healthily gaining weight. 

Eat more for weight gain - quality first, quantity second

The secret to healthy weight gain is making sure that all your calories are nutrient-rich as possible. You can do this by using a calorie counter to check that you're making your recommended daily intake. You should also try and eat at least three good meals every day, with slightly larger serves if you can. If you're finding it hard to feel hungry, have five to six smaller meals instead so you're still getting the calories and nutrients your body needs. 

That's where Muscle Protein comes in! If you're wanting to gain weight healthily, we suggest you use our Whey Power to add on protein and calories. Our shakes are 100% natural and with quality ingredients, so what's going into your body has good nutritional value. You can use it on top of your regular meals to add extra, and can also substitute as something tasty instead of having soft drinks or other higher calorie beverages.

sassy eat me GIF by carmelacaldart


Resistance training for muscle gain

One of the ways to gain weight is to add muscle! Resistance training promotes muscle growth, so it makes sense to incorporate this into your routine to help gain weight. 

Examples of weight training can include free weights, weight machines, your own body weight, or Muscle Protein's resistance bands. Better Health Vic recommends that you train just two to three times per week to give your muscles time to rest and recover. Training more can be detrimental to getting progress, as muscle growth occurs during recovery. Try and also make your workouts short and intense rather than long and leisurely. If you need any help, seek out a PT, gym instructor, exercise physiologist or physiotherapist to help ensure that you're doing everything correctly and reduce the risk of injury. 

working out the fresh prince of bel air GIF


Lifestyle adjustments

Some suggestions that Better Health Vic have are to: 

  • Be prepared to eat when you are not hungry
  • Use a timer to remind yourself to eat every two hours
  • Have snacks that you enjoy having easily accessible
  • Have protein before or after your workout to help promote muscle growth
  • Be prepared to gain some fat as well

So are you feeling more prepared to get started on your weight gain? Get your Muscle Protein today and start tomorrow! 


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