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What’s some healthy foods to gain weight for football

I play football and I’m under weight

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Wayne’s Answer

Hi Deandre,

Before we begin to talk about specific foods and meal plans, let’s discuss some general rules for gaining weight and healthy dieting.

1. Don’t Just Eat Everything in Sight. When you think about gaining weight, your first instinct may just be to begin eating everything haphazardly, in hopes it will help you bulk up. You’ll certainly gain weight this way, but it won’t be the right kind of weight.
Instead of eating two or three large meals a day, instead try to spread your caloric intake out over multiple, smaller meals throughout the day. And instead of eating without discretion, focus on calorie-dense foods, especially if your metabolism runs particularly high.

2. Eat Lots of Proteins. Foods that are high in protein should be one of the mainstays of your diet anytime you try to gain weight. A general rule of thumb is that you should eat a gram of protein for every pound of body weight. So if you weigh 180 pounds, you should strive to eat 180 grams of protein every day. However, try to space these servings of protein out over the course of the day, since eating more than 30-40 grams at once can make you feel sluggish. This is where eating lots of smaller meals throughout the day comes in handy.
Also, be aware that not all protein sources are equally good for you. Try to focus on lean and low-fat sources. Some good examples are turkey, chicken, 93 percent lean red meats, egg whites, tuna, top sirloin steak, tilapia, salmon, mackerel and shrimp.

3. Add Some Carbohydrates. Carbohydrates give you energy, so you’ll need to eat foods rich in them to fuel all your workouts. Not only that, but carbohydrates are also a crucial part of the process by which the amino acids from your proteins travel to your muscles. Because carbs are so important, it’s a good idea to consume one and a half to three grams of carbs for every pound of bodyweight. Some foods that make ideal sources of carbohydrates are brown rice, oatmeal, whole-grain pasta, potatoes, rice cakes, cream of rice, whole-wheat bread, veggies and fruits. In addition to these carbs, you should also consume about 30 grams of fibrous carbohydrates each day, preferably split between lunch and dinner. This helps keep your digestive tract running smoothly and maximizes nutrient use in the body. Some examples of these carbohydrates are broccoli and green beans.

4. Increase Your Intake of Good Fats. You’ll often hear there are “good” and “bad” fats. What this means is that some natural fats are not only healthy for you, but they are necessary for your body to function correctly. Not all fats fall into the “good” category. Unfortunately, no matter how delicious cookies are, they will never be good for you. Rather, good fats are things like peanut butter, avocado, fish oils, flaxseed oil and extra-virgin olive oil. These healthy fats work to produce hormones, ensure steady muscle growth, help you recover from injury and properly distribute nutrients throughout your body. Because your body has no way of producing these healthy fats for itself, it’s essential you eat a healthy supply of them.

5. Always Carry Some Snacks With You. We mentioned earlier that it’s a good idea to eat many small meals throughout the day. When you’re trying to gain weight, you shouldn’t let more than three hours go by without having a snack or meal of some kind. Carrying small and convenient foods with you is one of the best ways to keep your nutrition and energy levels up throughout the day. The best foods to carry around with you are both healthy and easily transportable. Some great options are:
• Protein bars — Individually packaged and packed with protein, these are one of the best choices for a quick snack. Try one of the many varieties available today to find a taste that appeals to you.
• Peanut butter and jelly sandwiches — Peanut butter contains a good dose of healthy fats, making one of these childhood favorites a great choice. Make it even healthier by putting it on whole-grain bread for extra fiber and carbohydrates.
• Protein drinks — These shakes are terrific sources of protein, although you’ll also need to eat a piece of fruit to get their full nutritional value.
• Weight-gain powders — Mix a helping of weight-gain powder with water, milk or fruit juice, and you have a great, portable source of body-building material.
• Yogurt — Yogurt is a smart choice because it is a source of both protein and carbohydrates. Eat it by itself, or add a protein bar for extra nutritional value.
• Nuts — These are one of the easiest foods to pack and snack on as you’re out and about. They make a perfect source of healthy fats.
• Fruits — These are best consumed with a side of protein, but fruits like bananas will make a perfect, portable source of carbohydrates as you snack throughout the day.
• Low-fat cottage cheese — This is a little trickier to carry around with you, since you’ll need a cooler. However, it is an excellent supply of carbs and good proteins, whether you eat it by itself or mix in some fruit.

6. Drink Lots of Water. As much as we all love soda, coffee and other drinks, water is unquestionably the healthiest thing for you to drink, especially when you’re trying to get into shape. There are so many reasons to drink water, such as its ability to control your appetite, its positive effects on your metabolism and its crucial role in muscle building and energy production.
Not only is drinking water beneficial in its own right, but it’s also an excellent way to keep yourself from craving other, less healthy beverages. Whenever you feel thirsty, reach for a glass of water, not a can of soda.


Good luck!
Thank you comment icon Thank you for sharing this response, it’s very helpful. Deandre