What to Eat to Gain Weight for Football

To build muscle for playing football, a healthy, balanced diet and exercise are essential. Eating the right foods gives you the energy to make it through football practice and provides the necessary nutrients that your body requires to build muscle. Fad diets are not long-term solutions, can be dangerous to health and do not provide optimum energy levels and results.

Instructions

• 1

  Stay away from sugary foods, simple carbohydrates (such as white bread and white rice) and processed foods. These foods cause quick energy spikes followed by a downward spiral of energy loss. In addition, they fill your body up with worthless calories that are devoid of the nutrition your body needs to build muscle.

• 2

  Eat as much (healthy foods) as you need to satisfy your hunger. Your hunger level will increase when you workout to build muscle. Hunger is your body's way of telling you that it needs more energy. Do not skip meals. Eat 3 large meals a day and at least 2 snacks a day. Skipping meals causes blood sugar levels to drop, which causes a decrease in energy.

• 3

  Include high quality proteins and complex carbohydrates in each meal. High quality protein sources include skinless chicken breast, egg whites, grilled fish and nuts. Your body needs protein to build muscle. Complex carbohydrates include whole grain wheat bread, brown rice and oatmeal. Complex carbohydrates provide your body with the energy that it needs to complete your workouts.

• 4

  Eat fresh fruits and vegetables everyday to give your body the necessary nutrients it needs to build muscle.

• 5

  Snack on slices of cheese, nuts and fruit when you are hungry between meals. These snacks are packed with vitamins and minerals for strong bones, muscles and other body tissues.

• 6

  Drink plenty of fluids throughout the day to keep your body hydrated. The body needs water to function well. When exercising your need for fluids increases. Water is the best drink. Unsweetened fruit and vegetable juices are good choices as well.