My age is 13 and i am underweight
I have the height of 156 cm and 36 kg weight
I play basketball daily for least 1.5 hours
Please tell me what should i do to gain weight
Answers (9)
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Eat calorie-dense foods like nuts (almonds, cashews, walnuts) and seeds (chia, pumpkin, flax) as snacks or added to meals.
Include full-fat dairy like milk, paneer, yogurt, and cheese in your diet regularly.
Add whole grains like wheat, bajra, and makki to your meals for sustained energy and warmth.
Have homemade laddoos made with ingredients like sesame seeds, jaggery, and dry fruits for a healthy calorie boost.
Eat protein-rich foods like dals, chickpeas, kidney beans, and soy products (tofu, soy milk) in every meal.
Include seasonal vegetables like sweet potatoes, carrots, and spinach for nutrients and added calories.
Add ghee to your rotis, rice, or dal for healthy fats and warmth during winters.
Drink warm milk with a handful of dry fruits like dates and figs before bedtime.
Have fruits like bananas, avocados, and guavas regularly for energy and healthy fats.
Stay consistent with your meals and eat every 2-3 hours to meet your increased energy needs.
Stay hydrated with warm drinks like different varieties of soups to maintain energy levels.
Rest well to allow your body to recover and build muscle after physical activity.
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First check your BCA ( body composition analysis). Then you can understand what is the appropriate calorie for your need. Then according to that you can contact any dietician
Healthy evening,
Healthy weight gain strategies:
1. Eat a healthy nutritious breakfast
2. Eat balanced meals every 2-3 hours
3. Avoid running on empty stomach
4. Pump up the portion at each meal
5. Plan ahead and carry nutrients dense snacks
6. Includes a bedtime snacks
7. Add high - calorie foods to meals and snacks.
Health Tips
To increase muscle mass and strength through a basketball season , an athlete should consume 0.25 gm of leucine- rich protein per kilogram of body weight every 3-4 hours and within about first 30 minutes after training.
Protein such as milk , whey , eggs ,and meat are ideal for this purpose.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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