The 15 Best Foods to Help You Gain Weight as a Footballer:
(If you want to improve your confidence on the pitch, make sure you read the full article)
Do you feel like you are “too skinny” and getting pushed off the ball too often?
If so, you are in the right place.
In this article, I am going to give you 15 of the best foods that you need to make a staple in your diet as a footballer to help you gain some weight.
But, before we get into this, you need to know that you don’t need to be big and bulky to play football. As you know, there are the Messi’s, Xavi’s and Iniesta’s of the world. Unfortunately many of us didn’t have the luxury of being brought up in the best professional academy youth systems, so we aren’t as technically and tactically brilliant like those guys.
Therefore, it is arguable that you should be a good size (especially in certain positions) because the modern game is becoming much more physical and there is a lot more shoulder-to-shoulder contact. Though, if you don’t believe being big and strong is part of your game or you don’t need to add it to your game, all power to you!
In reality, most footballers that you see are lean with muscular physiques.
All in all, I believe there is no “correct weight” for a footballer in a certain position. It is all based on how you feel on the pitch (too heavy or too light?)
You have to fully analyze yourself; what are your strengths? What are your weaknesses? Will gaining some weight help you or hurt you on the pitch?
If you’re not sure, test it out and experiment. But, most importantly, PLEASE DON’T RUSH! Be patient, do things the right way and take your time!
Football is such a cardiovascular sport, which means you burn A LOT of calories when you train and play matches. If you’re not properly refueling after your trainings and matches, you can definitely lose a lot of weight and become “skinny.”
Within this article, we will dive into 15 of the best foods to help you gain weight and help you pack on a couple of extra pounds to your physique.
How to Gain Weight:
The only way to gain weight is to be in a caloric surplus, which means you have to eat more calories than you burn.
This will result in “caloric excess” which over time will help you gain weight!
The Science:
Without going to out of the scope of this article, I will drop 5 key tips for you to start your weight gain journey.
If you are interested in counting calories and finding out how how large of a caloric surplus you need to be in to gain weight, here are a couple of steps:
- First of all, you need to write down what your weight gain goal is and the time frame you want to gain this amount of weight in.
For Example: “I want to gain 5 pounds of lean muscle in 6 months.” Reasonable goal, but definitely not easy!
3,500 calories is equal to one pound.
Therefore, if you want to gain about one pound per month (which is very reasonable), you need to be in a caloric surplus of 875 calories (125 calories per day x 7 days in the week = 875 caloric excess per week).
(875 calorie surplus per week x 4 (weeks in a month) = 3,500 calories)
If you hit this consistently, you will gain at least one pound per month, as long as you are calculating properly (adjust accordingly).
- Next, calculate your BMR; which is your basal metabolic rate. This is the number of calories you burn just living (not training, etc.)
- You will also want to roughly estimate how many calories you burn during training.
If you wear a fitness tracker, that’s a good start, but unfortunately, they aren’t the most accurate. Generally, the calories you burn during training are estimated higher than they actually are, so you can’t rely solely on that.
I recommend cutting off 30% of calories that you burned, so you can be a bit more accurate.
How do you do that?
If your fitness watches estimates that you burn 1,000 calories during training; your estimate would be about 700 calories burned during the session.
- Use MyFitness pal to track your calories throughout the day of all the food you eat.
5. Be Consistent and Patient with your caloric surplus.
The 15 Best Foods to Help You Gain Weight:
These foods will not instantly help you gain weight. Though, most foods that you will see included in this list are very high in good-quality fat; which is the most calorically dense macronutrient (9 calories/gram), which will make it easy to eat a lot of calories in one sitting.
These foods will allow you to eat more calories in a day allowing you to achieve a caloric surplus at the end of the day without having to be too full to train.
1.Avocados:
-Excellent source of potassium, high quality fats.
-Very high in antioxidants & in soluble fiber.
-Contains loads of Vitamin C, Vitamin K & Vitamin E.
-Bulletproofs your immune system.
100 Grams of Avocado:
About 160 Calories, 15 Grams of Fat, 9 Grams of Carbohydrates, 2 Grams of Protein, 7 Grams of Fiber.
2. Almonds:
-Reduces Bad Cholesterol.
-Beneficial for Gut Bacteria.
-Very good for the heart.
-Packed with tons of Vitamins and Minerals.
-Helpful to reduce blood sugar after a meal.
1 Ounce Serving (28 grams):
About 160 Calories, 14 Grams of Fat, 6 Grams of Protein, 6 Grams of Carbohydrate, 3.5 Grams of Fiber.
3. Eggs:
-They’ve been called the “healthiest food on the planet” by many and they sure are tasty and easy to cook.
-Eggs are very easy to eat a lot of in one sitting and mix them into your meals (rice, with meats, with veggies, etc.)
-When you buy eggs, buy organic, cage-free eggs and eat the whole egg! The yolk should be dark orange in color.
Eggs are super nutritious; besides a ton of protein and good quality fat, eggs have tons of micronutrients and amino acids (B Vitamins, Vitamin A, Selenium, Leucine, Lysine).
One Large Egg:
About 77 Calories, 7 Grams of Protein and 5 grams of fat.
4. Full Fat Greek/Turkish/Bulgarian Yogurt:
-Loaded with probiotics; which are very beneficial for your gut and immune health.
-All three yogurts taste very good and are all very similar. They have a smooth, tangy flavor. For those of you that are not into that, you can add some raw honey, couple of nuts and some berries to the mix to make yourself a delicious yogurt parfait,
-These yogurts are quick, convenient, very high in protein and contain a lot of good bacteria inside (which is essential for your gut and brain health).
If you live in the US, I’m a big Siggi’s, Fage or Oikos guy. Make sure you get the full fat without added sugars and all the other BS inside.
150 Grams of Greek Yogurt:
About 150 Calories, 16 Grams of Protein & 8 Grams of Fat
5. Pistachios:
-High in Fiber.
-Excellent Snack.
-Increases HDL (good cholesterol levels).
-Can help reduce blood pressure.
-Helpful to reduce blood sugar after a meal.
1 Ounce Serving (28 grams):
About 160 Calories, 12.5 Grams of Fat, 6 Grams of Protein, 8 Grams of Carbohydrate & 3 Grams of Fiber.
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6. Rice:
-Convenient, low-cost carbohydrate source that will help you gain weight.
-Rice is calorically dense, and can be eaten in large portions (you can eat more food in one sitting).
-Easy to consume and digest and an excellent carbohydrate source to fuel trainings’ and matches.
1 Cup (158 grams) of Cooked White Rice:
204 Calories, 44 Grams of Carbohydrates, very little fat.
7. Red Meats:
-Red meats are one of the best muscle-building foods.
-Very high in the amino acid L-Leucine, which is key to helping you build muscle.
6 Ounces (170 Grams) of Steak:
456 Calories, 49 Grams of Protein.
8. Salmon and Fatty Fish:
Loaded with Omega 3’s & tons of other vitamins and minerals.
-Linked to lower rates of heart disease and depression due to the power of Omega Fatty Acids.
100 Grams of Salmon:
About 200 Calories, 20 Grams of Protein & 13 Grams of Fat.
9. Walnuts:
-Excellent source of Omega 3 Fatty Acids that help reduce inflammation in your body.
-High in Vitamin E & Magnesium (essential for sport performance & recovery).
1 Ounce Serving (28 grams):
About 180 Calories, 18 Grams of Fat, 5 Grams of Protein. 4 Grams of Carbohydrates & 3 Grams of Fiber.
10. Dried Fruit:
-Dried Fruit are a high calorie snack option that provide micronutrients, antioxidants and quick energy to your body.
-When you buy dry fruit, make sure you always select the “freshest dry fruit” possible and make sure there is no added sugar.
-Dates are an excellent snack and energy source that are full of fiber and high in antioxidants.
-I recommend these to all of my athletes as an excellent pre-game snack.
2 Medjool Dates:
About 120 Calories, 21 Grams of Carbohydrates
11. Dark Chocolate:
-Dark Chocolate is an excellent snack and a great treat when you need it post-meal to curb your sweet tooth. If you buy high quality dark chocolate, 1 or 2 pieces should be enough.
-Dark Chocolate provides a ton of benefits for your brain and your heart (due to its high antioxidant content).
-It is also calorically dense, so you can eat a lot of it in one sitting.
-Make sure the Dark Chocolate you buy consists of at least 70% Cacao.
100 Grams of Dark Chocolate (Over 70% Cacao):
Around 550 Calories, 42 Grams of Fat & 36 Grams of Carbohydrates.
12. Potatoes:
-Potatoes are also an excellent source of fiber and good quality complex carbohydrates.
-They are also cost-effective and easy to prepare.
-Potatoes will help you refill your glycogen stores which is essential for you to perform well on the pitch and in the gym.
-Go for sweet potatoes or regular potatoes. They are both very good for you and provide different unique benefits to your body.
1 Medium Potato:
About 160 Calories, 38 grams of Carbohydrates 5 grams of fiber, and 5 Grams of Protein.
13. Extra Virgin Olive Oil:
-One of (if not) the healthiest foods on the planet.
-Loaded with powerful antioxidants to help fight inflammation.
-Improves your heart health.
-You can cook with it or drizzle it on your salads’. Make sure to measure out your portions and not use too much, otherwise you’ll be gaining weight much quicker than you intended to.
2 Tablespoons:
About 240 Calories, 28 Grams of Fat
14. Sardines
-I know, I know, I know. I’ve heard it all. You think they’re gross; but have you tried them or do you just believe they’re gross?
-Put them on some high-quality toast and I guarantee you’ll love them!
-Excellent source of Omega 3 Fatty Acids.
-Very convenient as a snack or a meal.
-Excellent source of B Vitamins & Calcium.
5 Sardines:
About 125 Calories, 15 Grams of Protein & 7 Grams of Fat.
15. Quinoa
-Nutrient and calorically dense gluten-free carbohydrate that can help fuel your matches and trainings!
-Packed with Fiber, Vitamin B, Zinc, Phosphorus and Magnesium.
-Contains flavonoids, including quercetin and kaempferol, which have tons of quality antioxidants and anti-inflammatory effects in the body.
1 Cup (185 Grams) of Quinoa:
About 220 Calories, 39 Grams of Carbohydrates, 5 Grams of Fiber, 4 Grams of Fat and 8 Grams of Protein.
Those are the 15 of the best foods that will help you gain weight!
I know it may get annoying but please take your time with gaining weight. You need to be patient and consistent to achieve your goal. There is no need to rush. The last thing you want to do is try to gain a lot of weight (which will most likely be fat, if it’s done quickly) that will slow you down on the pitch and have a huge impact on your performance.
I hope this article has helped you out and you can take out the advice I’ve laid out in put it into practice immediately.
If you need something more specific and you want me to take a look at your nutrition and set you up a program individualized for you and your goals, I would be glad to do that.
Here are a couple of my clients who had the goal of gaining muscle without gaining fat in the process:
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