How to Gain weight for Athletes

Today those who are athletes for them a eating plan is most important. But this meal plan also should be perfect otherwise it won't work.Today i will post here some meal plan and experts recommended food,
The purpose of a high-calorie meal plan is typically to help an athlete gain weight and/or help maintain weight for those who expend large numbers of calories via exercise. One main goal of  this meal plan is to increase the nutrient density per meal without  adding lots of extra food. Thus, making high-calorie food exchanges is important.

Here are some meal eating plans which experts also follow :

Meal Planning Tips

Eat every 2-3 hours and within 30 minutes after a workout

Include whole grain carbohydrate and lean protein with every meal and snack

Add 2 Tbsp peanut butter to items like toast, bagels, waffles, oatmeal, crackers, shakes,etc.

Add whole wheat bread, rolls, or cheese toast to meals

Add granola to cereal, trail mix, yogurt, oatmeal, and ice cream

Add avocado to salads, sandwiches, wraps, lean burgers, chips, crackers, dips

 Eat sandwiches on wheat buns, subs, or bagels instead of on bread or a thin wrap

Choose high-calorie cereals, energy bars, granola bars, yogurts, etc.

Cook vegetables and meat in extra virgin olive oil

Make shakes with high-calorie shake powder and add ingredients like peanut butter,honey, chocolate syrup, ice cream, etc.

Add nuts to cereal, granola, trail mix, oatmeal, yogurt, parfaits, ice cream, and salads, andeat plain as a snack

Drink 2% milk, low-fat chocolate milk, meal-replacement shake, and/or 100% juice with meals and snacks

Eat a snack right before you go to bed, 7 days a week

If you skip breakfast, eat an extra snack/smoothie sometime throughout the day

You have already got the meal plan now see the food list that you should have :

1. Recommended Foods
2. Choose high-calorie, nutrient-dense foods instead of low-fat, low-calorie options. Examples
3. include the following:
4. Whole wheat bagels
5. Whole wheat hoagie buns
6. Oatmeal with granola
7. Granola
8. Cereals that contain nuts and granola (1 serving = 200 calories or more)
9. Whole grain chips
10. Pasta dishes
11. Muffins
12. Nut-based granola bars
13. Trail mix
14. Peanut butter
15. Nuts/seeds/flaxseed
16. Avocado
17. Olive oil
18. 2% milk/chocolate milk
19. Full-fat yogurts
20. Cheese
21. 100% juice
22. High-calorie protein powders
23. Lean cuts of red meat
24. Salmon

There are also some food which are not advised to have for Athletes.Although the goal is to gain/maintain weight with a high-calorie meal plan, try to eat quality nutrients the majority of the time and limit foods such as fried food, processed foods, sugary/packaged pastries, alcohol, etc.  

Examples of low-calorie foods to limit include the following: 

• Thin bread/tortillas/wraps 

• Low-calorie cereals (1 serving = less than 150 calories) 

• Low-fat granola bars 

• Low-calorie crackers 

• White flour, processed foods/snacks 

• Skim milk 

• Fat-free/lite yogurt 

• Fat-free foods 

• Sugar-free foods 

Hope you will get benefits from this lists.Try to maintain a routine for better result.