Eat To Grow! Easy Ways To Increase Calories

Some people find it easy to eat enough (lots find it far too easy!) This post is for you if you struggle. Small appetite? Save this post!

Simple tips for increasing calories without stuffing yourself...

I’m a tall guy, I know the struggle of eating enough! When I was a pro footballer it would be a constant battle. Those days taught me some valuable lessons about eating enough without stuffing myself with junk.

Go for calorie dense foods!

This is an easy way to get calories in without forcing in huge volumes of food. Go for calorie dense foods that contain a lot of calories per 100g. High fat foods are great for this. Other options are dried fruits, energy bars, pasta, nuts or nut butter – you get the idea. Keep it healthy – you don’t need to eat rubbish to get calories in.

Meal frequency

If you only eat 2-3 times a day, you will struggle to get your calories in. You’re going to need to eat more often. This takes some getting used to, but will soon become habit. You don’t need to eat huge meals every time. Add an energy bar, flapjack, a couple of slices of peanut butter on toast, a mass-gainer shake… Don’t forget to eat!

High fats

Fats contain 9 kcals per gram compared to 4 kcals per gram in protein and carbs. This means fats are a very easy way to get extra calories in without more food volume. Add healthy fat choices to your diet – think nut butter, oily fish, egg yolks, oils, or higher fat choices of meat and dairy. Drop me a DM if you need help balancing your macros.

Tag your skinny mates!