How to gain weight with a fast metabolism? If you have a fast metabolism, it is a big challenge for someone that wants to gain weight or muscle. This seems to always apply to younger adults that are teenagers or in their 20s. To gain weight you need to consume more calories than you burn. You need to consume more calories than is needed to maintain your body weight. So, a good suggestion is to add an additional 500 to 1000 calories daily to your diet.
How to gain weight with a fast metabolism? iStock- photo credit: Svitlana Hruts
Some of the best foods to help you gain weight are high protein, complex carbs and healthy fat which are nutrient dense foods. Some good high protein foods are chicken, beef, steak, shrimp, fish, tofu, Greek yogurt, salmon, protein powder, etc.
Some good complex carb foods are brown rice, sweet potatoes, baked potatoes, beans, etc. Some good healthy fats are avocado, cashews, pistachios, olive oil, seeds, canola oil, sunflower oil, etc. Protein is essential for muscle growth and one of the best ways to gain weight is to consume up to 2 grams of protein per pound.
Carbs and protein provide 4 calories per gram and fats provide 9 calories per gram.
The best exercises to help you gain weight and muscle is incorporating strength training exercises. Lifting weights can help you build and maintain your muscle especially if you lift up to 3 to 4 days a week. Some good compound exercises to incorporate are squats, bench press, deadlifts, etc.
Cardiovascular is important for overall health but if you have a fast metabolism you may want to limit your cardio. If you do too much cardio it can make it difficult for you to gain weight or muscle. Some good calorie dense supplements to take to help with gaining weight are whey protein powder supplements, creatine, meal replacement shakes, protein bars, etc.
Research studies have shown that getting 7 to 9 hours of sleep is essential for muscle growth and recovery. Having a fast metabolism is great for fat loss or weight loss but it is not good if you want to gain weight or muscle.
To gain weight and muscle you are going to have to eat more calories than the average person. And about 40 to 50% of those calories should be protein because protein will help tremendously when it comes to muscle gain.
The Bottom Line is the best way to gain weight with a fast metabolism is consuming a high amount of protein and carbs in your diet that will help you put on weight. You need to add an additional 500 to 1000 calories to your daily diet to help you with putting on weight and muscle. Lifting weights up to 4 days a week will help you put on muscle along with the added protein calories in your diet.
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About Author- Obi Obadike
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References
- Lorem GF, Schirmer H, Emaus N. What is the impact of underweight on self-reported health trajectories and mortality rates: a cohort study. Health Qual Life Outcomes. 2017 Oct 2;15(1):191. doi: 10.1186/s12955-017-0766-x. PMID: 28969649; PMCID: PMC5625617.
