How to Add Bulk & Eat Healthy

Many athletes want to gain weight and strength without adding body fat or becoming unhealthy. Gaining weight may improve your performance at a sport, make it easier to gain strength or improve your body image. People who are medically underweight may also need to gain weight. However, several misconceptions exist about gaining lean muscle mass, such as the myths that athletes need excessive amounts of protein or expensive supplements to properly gain weight and bulk. In fact, adding 500 to 1000 daily calories to a balanced diet and maintaining a rigorous workout schedule will lead to weight gain.

Instructions

• 1

  Eat breakfast every day. If possible, eat a nutrient-dense, high-calorie breakfast, such as a bagel with peanut butter, yogurt and fruit juice.

• 2

  Eat larger portions at meals. When possible, choose high-calorie foods over low-calorie foods. For example, a spinach casserole has more calories than a fresh spinach salad. Increase your intake of all food groups, not just protein.

• 3

  Add two nutrient-dense snacks to your day, such as nuts, hummus or cheese. If you're having trouble adding enough calories, consider adding liquid snacks, such as fruit smoothies and low-fat milkshakes.

• 4

  Avoid nutrient supplements, such as protein shakes. These products aren't necessary to gain bulk. If you're concerned about getting enough nutrients, eat a variety of fruits and vegetables and take a multivitamin.

• 5

  Avoid empty calories, such as soda and candy. These products contain no nutrients.

• 6

  Work out regularly. If you don't work out, your excess calories will turn to fat. Perform a variety of strength-training exercises three to five times per week, making sure you exercise all major muscle groups. In addition, have at least two cardiovascular workouts per week.

• 7

  Get seven to eight hours of sleep per night. Your body needs rest to repair and build muscle.