Weight Gain in Athletes: How to Do It the Right Way
For many athletes, weight gain is just as challenging as weight loss and often more misunderstood.
Athletes may be told they need to “get bigger,” “put on mass,” or “add strength,” yet very few are given clear guidance on how to do this in a healthy, effective way. The result is frustration, unnecessary fat gain, digestive issues, poor performance, or worse, a strained relationship with food.
The truth is this: healthy weight gain for athletes is not about eating everything in sight. It’s about fueling with intention.
Muscle Gain vs Fat Gain: Why the Difference Matters
Not all weight gain is created equal.
-
Muscle gain supports strength, power, speed, injury prevention, and long-term metabolic health.
-
Excess fat gain can impair performance, slow recovery, affect body composition confidence, and place additional stress on joints and hormones.
The goal for most athletes is lean mass gain, not simply seeing the number on the scale go up.
This requires:
-
Adequate energy intake
-
Strategic protein distribution
-
Sufficient carbohydrates to support training
-
Progressive strength training
-
Consistency over time
There are no shortcuts here, but there is a smart way to do it.
Why “Just Eat More” Doesn’t Work
Athletes are often told to simply “eat more food,” but that advice ignores several realities:
-
Appetite does not always match energy needs
-
Busy schedules limit meal opportunities
-
High training volumes suppress hunger
-
Digestive tolerance varies widely
-
Hormones and metabolism respond differently across athletes
Without structure, athletes may undereat unintentionally or rely heavily on low-nutrient foods that don’t support performance or muscle building.
Weight gain requires a plan, not guesswork.
The Foundation: Nutrition for Healthy Weight Gain
1. Total Energy Intake
You must be in a caloric surplus to gain weight. However, the size of that surplus matters.
Too small: no progress
Too large: unnecessary fat gain and inflammation
A gradual increase allows the body to adapt and prioritize muscle growth.
2. Protein Intake and Timing
Protein provides the building blocks for muscle tissue.
What matters most:
-
Total daily intake
-
Even distribution across meals
-
Pairing protein with resistance training
Consistently skipping meals or loading all protein into one meal limits progress.
3. Carbohydrates Are Non-Negotiable
Carbohydrates fuel training intensity, support recovery, and allow protein to be used for muscle repair rather than energy.
Low-carb approaches are one of the most common reasons athletes fail to gain quality weight.
4. Strength Training Is Essential
Nutrition alone does not build muscle.
Without progressive resistance training, additional calories are more likely to be stored as fat rather than muscle.
Supplements That Can Help (When Used Correctly)
Supplements should support a solid nutrition plan, not replace it. When used appropriately, they can make weight gain easier and more efficient for some athletes.
Protein Powders
Helpful for athletes who struggle to meet protein needs through food alone. Convenient, portable, and effective when used consistently.
Creatine Monohydrate
One of the most researched supplements available.
-
Supports strength and power
-
May increase lean mass over time
-
Safe and effective for many athletes when used appropriately
Carbohydrate-Based Supplements
Useful around training for athletes with very high energy demands or limited appetite. These can support performance and recovery without excessive fullness.
Omega-3 Fatty Acids
Support muscle recovery, reduce inflammation, and may enhance muscle protein synthesis when paired with resistance training.
Important note: supplements are not one-size-fits-all and should always be individualized based on age, sport, training load, and medical history.
Why Weight Gain MUST Be Individualized
This is the most important takeaway.
Every athlete brings a unique combination of:
-
Genetics and body type
-
Sport and position demands
-
Training volume and intensity
-
Current body composition
-
Hormonal status
-
Growth and development stage
-
Personal goals and timelines
What works for one athlete may not work for another and comparing strategies often leads to frustration or unhealthy behaviors.
A 16-year-old swimmer, a college soccer player, a junior hockey player and a strength athlete all require different approaches to weight gain.
There is no universal “best” plan. Chat GPT will not guide you properly.
The Bottom Line
Healthy weight gain in athletes is not about forcing food, chasing the scale, or copying what teammates are doing.
It is about:
-
Fueling enough to support training
-
Prioritizing muscle over fat gain
-
Using supplements strategically, not aggressively
-
Respecting individual differences
-
Playing the long game for performance and health
When done correctly, weight gain can improve strength, confidence, resilience, and athletic longevity.
And when done with guidance, it becomes far less stressful and far more effective.
A Great Place to Start:
Consider our signature program by applying here:
https://forms.gle/r3FVQgNSUx7f2egd8
Start tracking your body composition with my favorite body comp scale:
