Athletic Question: What is some good foods to gain more calories/weight?

Question

I do swimming almost every single day. (Swim Team Stuff).

I've been issues with keeping my weight up it keeps going down slightly.

For breakfast I eat eggs for lunch I usually have a travel pack of tuna, for dinner I have grilled chicken and broccoli.

I don't want to overdue food, I also need to stop my weight from going even farther down.

Is there any ideas or any meals that you guys eat that maybe I should try?

My weight is 45.8kg right now, sorry I don't know what that is in pounds.

RingOfFire · Accepted Answer

I'm also blessed with high metabolism and have always had difficulty not losing weight. I weigh the same as I did in high school 50 years ago. I guess it's a blessing in some ways because the vast majority of people have trouble losing weight not gaining it. Fortunately I usually don't drop weight really fast either. It tends to be pretty stable.

But the one thing I've decided is that I'm certainly not going to pursue a diet that's high and fat in calories to try to gain weight. That would be sacrificing your health.

Muscle weighs more than fat by volume so one way you could increase your weight is by adding muscle which would mean weight training.

I used to weight lift competitively many years ago and that was the only time that I ever gained any weight. It was all added muscle. I still lift, but not competitively. But it helps me maintain my weight.

I didn't read your post very carefully and I'm not clear about what you're involvement is with the swimming. If it's competitive then I can understand why you may not want to do any weight training because it's not necessarily compatible with the swimming.

But it sounds like that may be the only healthy way for you to gain weight.

HawkPerception · Accepted Answer

Protein rich foods: chicken, turkey, lean beef, fish and seafood, eggs, milk, yogurt, cheese, beans lentils, chickpeas, almonds, chia seeds, sunflower seeds, protein shakes and smoothies

Healthy fats: avocados, peanut butter, almond butter, flax seeds, chia seeds, olive oil, coconut oil, salmon, mackerel, sardines

Carbs: oats, brown rice, quinoa, whole wheat bread, sweet potatoes, potatoes, corn, bananas, berries, apples, oranges, peas, carrots

Calorie dense snacks: trail mix (dried fruits and nuts), smoothies (with added protein powder, nut butter, and fruits), whole grain granola and granola bars, DARK chocolate (the higher percentage of dark chocolate, the healthier it will be)

CrazyGirl2 · Accepted Answer

Haley, you really need to speak with your physician, or other health care provider about this. Gaining or losing weight, can be dangerous to your health, and I would caution you, or anyone against taking the advice or mere stranger’s on the internet when your overall health is at issue. Make an appointment with your health care provider, and speak with them. If you are having issues maintaining your current weight, it might be a symptom of a serious medical issue.

Good luck, and I hope this helps.
Sincerely, Laura. 🤗 🥰

osmanthus · Accepted Answer

Carbs, fat, and calcium. Meat, potatoes, and cheese. Slow digestion. Low fibre. Eating lots, like, up to 6 times a day with medium to large meals or just larger portions. Higher calories. Sedentary lifestyle. Fast fried food. Junk food. Take a hint from the typical American and you'll fatten up in no time but you'll probably never swim again. The above three foods can help you gain weight, easily.

PBandJ_Nerd · Answer

I know I tried quite a few things to get my weight up. Things like peanut butter, raw vegetables, fresh fruits, protein powders, dried fruits, nuts, seeds, etc. can help gain weight. I drank bottled smoothies that were Carb Master brand and I'd drink one after I had a salad for lunch or a pb sandwich. Getting your body healthy fats is also a very good thing, it's the reason why I used to eat peanut butter every day. Making healthy snacks can also help too. I'd make cucumber sticks, eat raw baby carrots, thinly sliced apple slices with cinnamon & whipped cream, peanut butter cracker sandwiches, ants/bugs on a log (celery, pb, and raisins if you aren't familiar with it), apple "donuts" (apple sliced into rings with pb on top and then cereal), cheese cubes & grapes, yogurt banana splits (not frozen yogurt, but plain vanilla yogurt).

Staximus · Answer

Swimming burns more calories than almost any form of exercise. The daily diet you mentioned as an example is low calorie, like a diet somebody who is trying to lose weight would eat. I would suggest eating more healthy fats and carbs. Stuff like nuts, salmon, avocados, sweet potatoes, brown rice, rolled oats or oatmeal, chicken thighs, beef, pork. Bread, white rice, pasta, and potatoes will also work.

Bricealan · Answer

At 16, and being active, as you are, weight can fluctuate wildly, as the same happened to me... don't be overly concerned at this point unless you see some really drastic weight loss that continues. Then consult an MD.

Sonorous · Answer

Incorporate any healthy fats into your diet that your digestive system can handle well. Make sure they're easily palatable so that you'll actually want to eat them.

RebelinSteel · Answer

I would have a chat to your team coach or a sports nutritionist.  it is really important to have a good healthy and balanced diet that fits in with your sport and training levels.

b_lova · Answer

Beef up on your protein if you want to gain muscle. Eggs, Tuna or jerky (dried meats) are a good inexpensive low fat options. I will also do a vegan protein shake not whey my stomach can't handle it.

You have to be careful with adding carbs for calories as your body will start craving them. Occasionally I eat oatmeal, peanut butter and jelly sandwiches or ice cream to increase calories when bulking.

normalice · Answer

Pizza and mountain dew did it for me and I wasn't even trying.

jamesgoldman · Answer

Protein heavy stuff and carbs, that worked for me in my restaurant days where I was burning 5,000 calories a day

SotiCoto · Answer

Firstly... stop eating chicken. It is fucking disgusting.

Secondly... Garlic Spaghetti with Cheese. That is what I suggest. Super easy to make. Just boil up spaghetti in a minimum amount of water with some chopped up garlic thrown in... then once it is cooked enough, put it on a plate and grate cheese over it. Such a good low-effort food.

patois · Answer

Grains, roots, pulses, seeds, nuts, meat, dairy, and so on...

exitseven · Answer

I do not know how tall you are but tyou weigh about 95 pounds. That is not much. You seem to have a good diet. Not eating a lot of junk food is key. Stick with eggs chicken , lean beef and whole grains, Drink a protein shake ever moring too.

Anonymous · Answer

As long as you don't have a nut allergy, i recommend nuts, peanut butter and peanut butter infused recipes. It satisfies hunger, it's almost all protein and it's packed with energy. Just know your body can only handle so much at one time.

BetaBucks · Answer

Cashews, almonds, peanuts, etc... find the flavor that you like, and buy in bulk.

Pohjolan · Answer

Salmon and venison is high on protein and low on fat. Avocado has good fats and maybe add some full corn pasta/bread.

DrPepper12 · Answer

Peanut butter. Lots of protein and fat.

HighValue · Answer

Drink 2% milk.

Athletic Question: What is some good foods to gain more calories/weight?

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What diet should someone with a fast metabolism consume to gain more bulk?

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