How to gain weight healthily?

by J.
(Cape Town, South Africa)

I need to gain weight as fast as possible, currently 90kg(2 metres), but still look lanky, need to get lean muscle to gym effectively.

Answer
It takes time and patience to gain weight. A good approach is to have several smaller,balance meals a day - this will help you to take in more calories. Include healthy proteins at each meal, like oily fish - tuna, herring, sardines - lean meat or poultry, eggs, nuts and seeds and pulses.

You should also eat plenty of healthy carbohydrates, including fresh fruit and vegetables, and whole grain cereals.

Protein drinks between meals could also help with weight gain. Do resistance exercises regularly to help build muscle.

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