How to Gain Weight for Wrestling

Gaining weight for wrestling is important for wrestlers looking to compete in a heavier weight class. However, make sure you are putting on quality muscle mass and not just extra body fat, as muscle mass weighs more than fat. Eating the right kinds and proper portions of foods--alongside proper strength training--enables wrestlers to healthily put on the additional pounds they desire.

Instructions

    • 1

      Eat more food. To gain any kind of weight you have to increase your total calorie intake. Try to eat 20 times your weight in calories. Choose lean proteins such as fish and chicken, whole grains, oatmeal, yams, fruits and vegetables, and drink lots of milk. Eat more frequently during the day. Aim to eat three full meals and three smaller meals throughout the day.

    • 2

      Do strength training three to four times per week. Strength training is very important in transforming the extra weight into muscle mass. Dead lifts, squats, bench presses and push-ups are all good strength-training exercises. Gradually add more weight to each workout. This will help you gain even more muscle mass.

    • 3

      Consider the use of nutritional supplements. Whey, soy or rice protein powders are often used to supplement the diet and increase protein consumption, which is key to gaining weight. Creatine and DHEA are also frequently used to aid in weight gain. Be sure to consult with a physician before taking nutritional supplements.

    • 4

      Drink eight glasses of water a day and get ample rest. Although often overlooked, resting your muscles actually helps builds muscle mass and restores your body.