How to Gain Weight for Basketball

Purposefully trying to pack on pounds may sound ludicrous to people seeking to lose weight. Basketball is a vigorous activity that burns a lot of calories. It requires energy, strength and flexibility, and for optimal performance, athletes may need to gain weight. Gaining weight depends on proper nutrition and exercise, as well as eating more calories than you burn per day. Basketball players can also gain weight by increasing muscle mass with weightlifting. Consult with your doctor before engaging in a new diet or fitness regime.

Instructions

Nutrition

• 1

  Consume more calories. Eat foods that are healthy and rich in calories such as nuts, peanut butter, avocados and low-fat cheese. You can keep track of your calories and plan meals at the "My Pyramid" website.

• 2

  Eat more protein, which helps build and repair muscle. Healthy options include legumes, fish, skinless chicken, lean beef and pork. Twelve to 15 percent of your calories should come from proteins.

• 3

  Load up on carbohydrates for increased energy. Carbohydrates are an important fuel source and should represent 60 to 70 percent of your daily calories. Eat healthy carbohydrates such as whole grain breads and pasta, nuts, fruits and vegetables. Avoid unhealthy carbohydrates like white flour, baked goods, candy and sodas.

• 4

  Drink a minimum of 64 oz. of water per day. Do not wait until you are thirsty because a lack of water can lead to dehydration.

• 5

  Eat smaller meals throughout the day to consume more calories. Balance each meal with a carbohydrate, protein and fat. The preferred ratio is 60 percent carbohydrates, 20 percent fat and 20 percent protein.

Weight Lifting

• 6

  Engage in more strength training exercises. Lift weights at least two to three times a week. Allow a day of rest; do not lift weights on consecutive days.

• 7

  Perform exercises that work more than one muscle group. For example, for the legs, do squats, lunges and the leg press. Push-ups, pull-ups and the overhead press works the upper body.

• 8

  Gain more muscle. Lift a heavier weight load with six to eight repetitions to increase muscle strength and mass. Do at least three to four sets.