Maintaining a healthy weight is more than just aesthetics and outer appearance. Your body weight is related to a range of health factors. As per medical surveys, your body weight can often impact significant physical and mental health factors such as heart health, respiratory system energy levels, anxiety, mood, and much more. Excessively less or more weight can negatively impact your body and mind, and this factor is even more significantly applicable for athletes or sports enthusiasts.
Less bone density, lack of body balance, weakness, and low immunity are some of the issues underweight athletes experience. Therefore, athletes pay a whole different level of attention when it comes to weight maintenance. This content will discuss some of the most feasible and effective ways for underweight athletes to gain weight to the perfect extent.
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Add Healthy Sources of Protein
Protein is among the most vital components to build and keep cells intact in different human body parts. People involved in sports and athletic activities must provide them with the right amount of strength, energy, and stamina they need.
The right amount of protein can also help you gain weight, produce different hormones, repair and build muscle, and enhanced immunity. If you are an endurance athlete, eating 1.2 - 1.4 g of protein per kg of body weight daily is necessary.
On the other hand, athletes in strength training need 1.2 - 1.7 g of protein every day for each kg of their body weight. Thus, to attain the apt result, you must add all vegetarian, dairy, and non-vegetarian protein sources to your diet and follow a balanced diet. Eat fruits like apples, strawberries, berries, pears, lean meat, eggs, fish, chicken, soybeans and leafy vegetables.
Go For Weight Training
Many budding athletes still assume that food intake is the only source of weight gain! But, that is not true. There are a variety of workouts and exercises that can help you build solid masses like bench press, pull-ups and push-ups, lunges. Start with simple weight workouts such as squats and push-ups.
The next step is to use stationary weight machines to cope with heavy weight lifting practices. Weight lifting is one of the best ways to develop muscles and mass. Make sure that you get professional assistance if you are not well-versed with it. Stay away from cardio and aerobic workouts, as these will help you tone down by losing the calories.
Gradually Increase Portions of Healthy Fats
Many athletes get away from the idea of eating greasy or fatty food as fatty cuisines can do more harm to the body than benefitting it. What they fail to understand is the significance of healthy fats in the body. Adding healthy fats such as nuts, seeds, olive oil, fish oil, avocados to your everyday meal on a moderate amount can back your hard work to build muscles and gain more weight.
Another option you can try to put on weight is gradually increasing the portions of your usual meals, as these can significantly impact your body weight. Make sure not to overfeed yourself, as that can result in negative consequences.
Consume Beverages High in Calories
Nearly three-fourths of the human body weight is made up of water. Hence, apart from exercise and diet, be careful about the liquid you intake throughout the day. The type of fluid you intake every hour can impact your present weight in a significant way. Different types of high-calorie drinks are there that you can make at home and even purchase. Fruit juices, smoothies, chocolate milk, and cocoa milk are examples that you can use to make delicious high-calorie beverages to enjoy. Adding high-calorie beverages to our diet daily might not directly add to your weight but create solid and weight-friendly muscles.
The Bottom Line
You might find a range of weight gain options for athletes in the modern market. From protein powders, weight gain supplements to medical solutions, a handful of options are available easily. Keep in mind that the long-term impacts of these solutions might not be suitable for your health as they can bring about many unwanted side effects. As per research, sticking to natural weight gain solutions can keep you on the safe side and bestow you with the difference that you want to see in yourself. So, follow the tips mentioned above and increase your weight slowly but naturally!
