The Ultimate Guide to Gaining Body Weight for Athletic Performance

Gaining Weight for athletic performance
Gaining Weight for Athletes

Introduction: Gaining Body Weight

Athletes step into our facility with a singular goal: to optimize their height and bodyweight ratio. Most need help gaining body weight. Why? Well, the reasons are as varied as the athletes themselves. For most, it’s about enhancing performance on the field, while for others, it’s about boosting self-esteem and confidence. We all know that feeling undersized against bigger opponents can chip away at confidence and hinder performance during crucial games and practices.

Are You Showcasing the Best Version of Yourself?

One of the biggest mistakes I find in athletes that play travel or showcase sports is that they don’t pay attention to the “product” they are putting out onto the field.  Is it a finished product?  By “product” I’m talking about the athlete.  Look at the photos of this sports car. 

Gaining body weight for athletic performance

This sports car is the same product unveiled at different time periods.  Which one would you rather have?  Do you think that coaches want a skinny undersized, underpowered athlete to add to their roster?  Or, do they want an athlete who’s height to bodyweight ratio is optimized and their relative strength (strength to bodyweight ratio) is really high as well?

Key Questions to Ask Yourself:

What are you REALLY showcasing?  I’m sorry but if you are 5’7” to 5’11” and 150-165lbs then you are not showcasing anything different than anything a coach can find on any field in new England.  So if that’s the case are you really ready for showcase level sports?  Females this goes for you too.  You can adjust those numbers to fit your particular frame. 

Think about the other players on your high school and travel team.  Are you the best player? 

Do you stand out physically and athletically than everyone else?

How big and how fast are you compared to the others on your team?

Crafting the Finished Product:

Coaches and scouts want to see finished products.  Prepare, train, AND THEN unveil a polished product to be evaluated by coaches, scouts, and recruiting coordinators.  If you don’t stand out, you don’t need more games or practices, you need to work on the areas that make you stand out- strength, speed, power, agility, and optimized height to bodyweight ratio.

 Of all the different uncontrollable factors in sports, optimizing your strength, speed, power, agility, nutrition, and bodyweight are all factors that are under your control. Gaining body weight and taking in the calories to do so is completely under your control.

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The Science of Weight Gain:

But here’s the truth: gaining body weight isn’t a haphazard process. It requires a well-thought-out plan and disciplined execution. Simply throwing anything and everything down your throat won’t cut it. You need to be strategic about what you eat, when you eat, and how much you eat.

Gaining muscle demands a surplus of energy, which translates to calories. And yes, you’re going to have to eat—a lot. But not just anything will do. Focus on good quality protein and carbohydrates to fuel your growth. A simple strategy is to aim for a surplus of 500 calories per day above your everyday athletic caloric needs.

Discipline and Consistency:

Let’s be real: gaining body weight is tough. It’s tougher than shedding pounds. You’ll often find yourself eating when you’re not even hungry, and that requires discipline. Picture this: it’s 8 pm, you’ve had a long day of school, practice, and weight training, and there’s still 600 calories to consume. You’re not eating because your stomach is rumbling; you’re eating because it’s time to fuel your body.

This philosophy may seem simple, but it’s the secret sauce behind the success of our athletes who consistently pack on 20, 30, even 40+ pounds of bodyweight.


In summary, optimizing body weight for athletic performance isn’t just about gaining pounds; it’s about crafting a finished product that stands out on the field. Athletes, especially those in travel or showcase sports, must pay attention to the image they project to coaches and scouts. Are you showcasing a polished, standout athlete, or blending into the crowd? Coaches and recruiters seek finished products—athletes with strength, speed, power, agility, and optimized height-to-bodyweight ratios. While uncontrollable factors exist in sports, gaining body weight to optimize your physical attributes and nutrition is within your control. So, remember, it’s not just about gaining weight; it’s about unveiling a meticulously prepared and standout product that sets you apart from the competition.

Now you have a choice…

You can go can keep following the model of playing more games, more practice, just working on skill in hopes of being noticed and getting to the next level. Which in most cases costs more money over time and leads to inferior results. Or you can take a more proactive approach and seek out some professional guidance that will not only improve your body composition but will also drastically increase your strength, speed, power, agility make you more injury resilient and lead to greater level of confidence on the field. All of which will have a major impact on your sports skill acquisition and on the field/court performance.

Which do you prefer? Need help setting athletic goals, increasing muscle mass, boosting strength & power, and making a real impact in 2024? Shoot us an email at We offer a comprehensive sports performance program tailored to your individual needs, starting with a personalized evaluation.  We can guide you in achieving your nutritional needs and get you that finished athletic product.

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