To gain weight while working out you need to find out how many calories, and how much protein you need per day in order for your body cells to multiply properly. Gaining weight in a healthy and sustainable manner requires a combination of proper nutrition, consistent exercise, and adequate rest. Again, to gain weight while working out you need to eat enough protein and calories while resistance training consistently. When it comes to working out, there are several strategies that can help you achieve your weight gain goals. In this article, we will discuss the benefits of eating before or after a workout, protein shakes to gain weight, proper sleep, and the benefits of doing home workouts with Sweatph when you are unable to make it to the gym.

Eating Before or After a Workout

Eating before or after a workout is crucial for weight gain. Consuming a meal or snack that is high in protein and complex carbohydrates about an hour before your workout can help provide energy and support muscle growth. Some examples of pre-workout meals include oatmeal with banana and almond butter, whole-grain toast with avocado and eggs, or Greek yogurt with berries and honey.

Eating after a workout is also important, as it helps to replenish energy stores and support muscle recovery. Aim to consume a meal or snack that is high in protein and complex carbohydrates within 30-60 minutes after your workout. Some examples of post-workout meals include a protein smoothie with banana and spinach, grilled chicken with sweet potato and broccoli, or a bowl of chicken and rice with steamed vegetables.

Some Raw Truth

A few eggs, three cups of rice, and a glass of milk for breakfast is not enough to put on size, my standard breakfast as a former skinny kid is three slices of whole wheat bread, 4 to 5 eggs, a cup of coffee, and a protein shake. My standard lunch is half a kilo of chicken breast, 3 cups of rice, and spinach. My weekly cheat meal is usually a whole medium pizza and mocha.

Some main things I tell my clients who are trying to gain is to try to eat before they get hungry, to eat real meals not just snacks, and to prepare meals for the day in case it’s hard to get decent food later. Two PB&J or PB and honey sandwiches and pre-shelled hard-boiled eggs will make a legit meal. Plus if no one is helping you cook at home then focus on high-calorie, high-protein, high-starch meals, that you don’t mind eating frequently. Learn to cook quality fast meals guys…

Easy to Cook Weight Gainer Meal!

gain weight while working out — Three Chicken Breasts, **3 Cups of Brown Rice**, **One Bulb of Bok Choy**, and **Two Medium Sweet Potatoes**:
Total Nutrients for Weight Gainer Meal (You can cook all this together in a rice cooker; in a rice cooker place rice, then chicken, then potatoes, then your vegies at the top, add enough water to cover the potatoes, and let the cooker do its thing.)
Calories:
~1,230 kcal
**Macronutrients**:
Protein: ~174g
Carbohydrates: ~236gDietary
**Fiber**: ~22g
**Sugar**: ~26g
**Fat**: ~19gSaturated Fat: ~3g
**Vitamins**:
**Vitamin A**: ~39,000 IU
**Vitamin C**: ~205 mg
**Vitamin K**: ~150 mcg
**Folate**: ~170 mcg
**Niacin (B3)**: ~105 mg
**Vitamin B6**: ~9 mg
**Vitamin E**: ~5 mg
**Minerals**:
**Calcium**: ~230 mg
**Iron**: ~12 mg
**Magnesium**: ~320 mg
**Phosphorus**: ~1,800 mg
**Potassium**: ~4,600 mg
**Sodium**: ~400 mg
**Zinc**: ~12 mg

This combined nutrient profile provides a balanced mix of high-quality protein, complex carbohydrates, essential vitamins, and minerals, making it a nutrient-dense meal.

Protein Shakes to Gain Weight

Protein shakes can be a convenient and effective way to increase your protein intake and support muscle growth. When choosing a protein shake, look for one that is high in protein (at least 20-30 grams per serving) and low in sugar and artificial ingredients. Some popular protein shake options include whey protein, casein protein, and plant-based proteins such as pea or rice protein.

We’ve already talked about how many times you should drink protein shakes in a day. And again it’s always best to add something to your protein shakes to prevent gas, add things like peanut butter or oatmeal which will help make it a bit less gasy.

To gain weight while working out, aim to consume a protein shake within 30-60 minutes after your workout, and consider adding other calorie-dense ingredients such as peanut butter, banana, or honey to increase the calorie content. You can also consume a protein shake as a snack or meal replacement throughout the day to help increase your overall calorie intake, but make sure that your primary source of nutrition is real food, and that your supplements are used as to supplement an already good, solid, meal plan.

Proper Sleep

Proper sleep is essential for muscle recovery and growth, and is often overlooked as a critical component to gain weight while working out. Aim to get at least 7-9 hours of sleep per night, and prioritize a consistent sleep schedule to help regulate your body’s natural rhythms.

During sleep, your body repairs and rebuilds muscle tissue, and releases hormones that help to stimulate muscle growth. Additionally, sleep deprivation can lead to decreased muscle mass and strength, making it more difficult to gain weight.

Home Workouts with Sweatph

When you are unable to make it to the gym, home workouts with Sweatph can be a convenient and effective way to stay on track with your fitness goals. Sweatph is a fitness app that offers a variety of workouts that can be done at home, including strength training, cardio, and yoga.

The benefits of doing home workouts with Sweatph include:

Convenience: You can do your workouts from the comfort of your own home, at any time of day.
Cost-effective: You don’t need to pay for a gym membership or expensive equipment.
Time-efficient: You can complete a full workout in as little as 20-30 minutes.
Customizable: You can choose from a variety of workouts and modify them to suit your fitness level and goals.

Some examples of home workouts you can do with Sweatph include:

Additional Tips To Gain Weight While Working Out

In addition to the strategies discussed above, here are some additional tips for gaining weight:

Eat more frequently: Aim to eat 5-6 meals per day, spaced out every 2-3 hours.
Increase your calorie intake: Aim to consume an additional 250-500 calories per day above your maintenance level.
Focus on protein-rich foods: Aim to consume 1-1.5 grams of protein per kilogram of body weight per day.
Incorporate strength training: Focus on exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench press.
Be patient: Gaining weight takes time, so be patient and consistent with your training and nutrition program.

In conclusion, gaining weight in a healthy and sustainable manner requires a combination of proper nutrition, consistent exercise, and adequate rest. By incorporating the strategies discussed above, including eating before or after a workout, protein shakes to gain weight, proper sleep, and home workouts with Sweatph, you can achieve your weight gain goals and gain weight while working out while improvimg your overall health and fitness.