I am a sports person athlete Sprinter 100 meter runner I wanna to increase my weight and muscle.
How can I?

Question

Hye,
Thanks for the query.
If you want to gain some weight, you need to eat more calories than you burn.
1.��Eat 5 to 6 meals a day
In order to gain weight, you need to start eating 5-6 meals a day. However, it is important that you break these meals into parts, as eating a lot at once may result in indigestion. Also, be sure to�include healthy foods in your diet�for a healthy weight gain.
2.� Weight train at least 3 times a week
When you train with weights, your muscles grow.
3.��Consume�more calories than you burn.
Eating calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don?t do it just by overeating at once, but instead do it gradually over the whole day.�
4.� Work out your�entire body
A lot of gym goers usually train only the muscles on their arms, chest and shoulders and this is a grave error. Make sure you�workout your entire body�for a wholesome weight gain.
5.� Load up on protein
As informed earlier, you have to consume more calories than your normal intake every day. You can do this by�eating foods rich in protein�like dairy, meat, eggs, nuts, dry fruits, pulses, sprouts, smoothies, milk shakes etc.�
6.��Drink your calories
It may be tough to meet your calorie requirements by just eating. Drinking milk, lassi, milkshakes or fruit smoothies with little or no sugar can be a great way to load up on the required calories.
7.��Try and eat fast (but don?t choke on it)
Your body takes some time to give signals of satiety which is why eating fast can help you eat more.
8.� Focus on recovery after each workout
Stretching exercises, foods rich in carbohydrates can help recover your body significantly. Also, you should aim for�8 hours of sleep�as inadequate sleep can cause several problems.
9.� Be patient with yourself
Hoping to gain weight quickly in a healthy manner is unrealistic. Even if you follow all the advice that is there, you may end up gaining just 1-2 kilos�in a month. Every body is different, and just because you are not seeing results in terms of weight gain, you shouldn?t feel discouraged. Living healthy by�eating the right diet�will make you feel better and more positive about life and increase your strength.
10.� Believe in yourself.

Jennifer Dhuri · Accepted Answer

Hye,
Thanks for the query.
If you want to gain some weight, you need to eat more calories than you burn.
1.��Eat 5 to 6 meals a day
In order to gain weight, you need to start eating 5-6 meals a day. However, it is important that you break these meals into parts, as eating a lot at once may result in indigestion. Also, be sure to�include healthy foods in your diet�for a healthy weight gain.
2.� Weight train at least 3 times a week
When you train with weights, your muscles grow.
3.��Consume�more calories than you burn.
Eating calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don?t do it just by overeating at once, but instead do it gradually over the whole day.�
4.� Work out your�entire body
A lot of gym goers usually train only the muscles on their arms, chest and shoulders and this is a grave error. Make sure you�workout your entire body�for a wholesome weight gain.
5.� Load up on protein
As informed earlier, you have to consume more calories than your normal intake every day. You can do this by�eating foods rich in protein�like dairy, meat, eggs, nuts, dry fruits, pulses, sprouts, smoothies, milk shakes etc.�
6.��Drink your calories
It may be tough to meet your calorie requirements by just eating. Drinking milk, lassi, milkshakes or fruit smoothies with little or no sugar can be a great way to load up on the required calories.
7.��Try and eat fast (but don?t choke on it)
Your body takes some time to give signals of satiety which is why eating fast can help you eat more.
8.� Focus on recovery after each workout
Stretching exercises, foods rich in carbohydrates can help recover your body significantly. Also, you should aim for�8 hours of sleep�as inadequate sleep can cause several problems.
9.� Be patient with yourself
Hoping to gain weight quickly in a healthy manner is unrealistic. Even if you follow all the advice that is there, you may end up gaining just 1-2 kilos�in a month. Every body is different, and just because you are not seeing results in terms of weight gain, you shouldn?t feel discouraged. Living healthy by�eating the right diet�will make you feel better and more positive about life and increase your strength.
10.� Believe in yourself.

I am a sports person athlete Sprinter 100 meter runner I wanna to increase my weight and muscle. How can I?