How do I Gain Weight to Play Football?

According to the American Dietetic Association website EatRight.org, many amateur athletes turn to gaining weight as a path to greater strength and performance. The practice of staying in top shape extends beyond the football field and the weight room to each player's daily nutritional habits. While many may consider high-calorie meals and fast food an efficient method of adding weight, the A.D.A. and other prominent nutrition authorities lay out alternative methods for healthy weight gain.

Instructions

  1. Get The Facts

    • 1

      Talk to your doctor before starting any radical shift in diet. Your physician knows your body and will be able to advise you on healthy ways to gain weight in accordance with your body mass index, or BMI.

    • 2

      Speak to your coaches. Coaches at all levels should know the ideal, required and realistic weights of their players for each position, along with responsible ways to add weight without sacrificing your health.

    • 3

      Consult with peers and current teammates who have also had to gain weight to meet a requirement or recommendation.

    Map Out a Healthy Diet and Lifestyle

    • 4

      Maintain a well-balanced diet consisting of fruits, vegetables, lean meats, milks and nuts. Avoid foods, beverages and snacks that are high in sugars, salts, cholesterol and saturated fats.

    • 5

      Increase your daily intake of calories by 500 to 1,000 by adding more starches like pasta, and calorie-rich foods like fish, chicken and cheese.

    • 6

      Eat six moderately sized meals at consistent intervals throughout the day. Your ideal caloric intake per meal will vary based on the daily amount of calories you wish to consume. For example, to ingest 2,500 calories per day, consume about 415 calories per meal. For 3,000 calories, consume about 500 calories per meal.

    • 7

      Add food supplements such as protein shakes that contain milk and whey proteins to increase muscle mass and strength.

    • 8

      Eat healthy snacks packed with protein such as yogurt, nuts, vegetables, fruits, and peanut and almond butters throughout the day and before going to bed.

    • 9

      Consume calorie-rich foods such as avocado, olives and olive oil, breads, grated cheese and eggs to increase your caloric intake without the cholesterol of meats like ground beef or pork.

    • 10

      Lift weights three days per week. Follow each exercise session with at least 48 hours of rest to allow the muscle fibers to heal and grow stronger. Lifting weights not only builds lean muscle (and therefore adds weight), it increases your strength and energy.

    • 11
      Weigh yourself at least once a week and track your progress.

      Keep track of your progress. If you're not adding 1 to 3 pounds per week, consider adding another 250 calories per day to your diet.