To put on weight you need a high protein, high energy diet. Contrary to popuar belief it is more difficult to put on weight than it is to lose it. Some of my tips include:
- Eat frequent, regular meals + snacks (need to consume 5-6 meals every day)
- Increase your energy intake (a positive energy balance needs to be achieved to put weight on)
- Get enought high quality protein (from foods such as red meat, fish, chicken, lamb, pork, and dairy foods such as milk, yoghurt and cheese)
- If your exercise regularly it is important to include a pre-workout snack (carbohydrate based) and a post-workout snack (carbohydrate + protein based) to help support muscle growth
- Be consistent. You need to be committed and try not to skip meals.
I might add that you must get your diet right first before considering taking a supplement (such as the protein supplement you mentioned). My recommendations for supplementation are to include a supplement that contains both carbohydrate and protein. Body Science WHEY protein isolate or Fuel series recovery protein (post workout) and Mushashi BULK are good brands.
When taking supplements I recommend that you take no more than 2 a day on top of your healthy eating regime. Best time to take these supplements is before and after a workout. Most supplements these days are fortified with vitamins and minerals and you can get too much of a good thing.
For more individualised dietary advice, seek the expert help of an Accredited Practising Dietitian (APD) or an Accredited Sports Dietitian. You can find one at www.daa.asn.au or www.sportsdietitians.com.au
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