Safe Ways to Gain Weight

7. Eat Before and After Exercise

Eating properly before and after exercise is also important for safely gaining weight. Eat a big calorie- and nutritionally-dense meal about three hours before you plan to work out, then have a small snack about an hour before, like a smoothie or protein shake. Immediately before you exercise, eat or drink something with fast-acting carbs, like applesauce or a sports drink, to ensure you have enough fuel to get you through your workout.

How you eat after exercise is important, too. Your body needs to replenish the energy you burned and rebuild muscle tissue; it needs the right fuel to do that. Have a high-protein, high-carb snack, like whole grain toast with peanut butter or Greek yogurt with granola and fruit, right after your workout and a balanced meal within two hours for proper recovery.