how to gain mass in a healthy way

How To Gain Mass In A Healthy Way?

Author: Anne Jonson

Diet & Nutrition Expert

Eat a lot without gaining weight- a blessing for some, a curse for others We’ll show you how to gain weight in a healthy way!

If you want to gain weight, it is important to keep an eye on your calorie balance. If you eat more calories than you burn in a day, you gain weight. If you eat fewer calories than you burn, you lose weight. If the calorie intake and consumption are the same, then your weight remains unchanged. You can find out your individual calorie requirement with the help of our free calorie calculator.

How to gain weight in a healthy way

Generating excess calories can mean eating between 3000-4000kcal a day. Of course, these can be reached more quickly by reaching for pizza, burgers and the like. However, to ensure that you get enough vitamins and minerals, we recommend a healthy and balanced diet. A lot of fruit and vegetables should be firmly integrated in your diet, despite the increase in mass. In order to build up muscles, the muscles have to be fed properly.


Nuts are full of good fats. And 1g of fat has 9.3 kcal. Accordingly, nuts are ideal for quickly absorbing a lot of calories. In addition, monounsaturated fatty acids ensure normal blood pressure. With a handful of nuts you not only get your necessary calories, but also support your health. However, with nut mixes you should make sure that not so much dried fruit is mixed in.


Go for the carbs! Oatmeal is great for getting plenty of calories right in the morning. Either in muesli or as porridge. Later in the shake again. Simply mix a few fine oat flakes into your shake. Finished!


Just like nuts, avocado is rich in monounsaturated fatty acids. Here, too, the motto applies: Lots of good fat = lots of good calories. Avocado, for example, tastes great on our protein bread or as a small snack on wholemeal toast.


You can easily secure a few extra calories with a tablespoon of oil in your meal. Especially in the shake, this is not noticed at all. Make sure that you are using high quality oil, Linseed oil, use.

Protein Shakes

Proteins are important for your muscles. Because only if you consume enough protein, your gains can grow really well. A protein shake can be prepared in no time. Fits in every pocket and you can drink anywhere.

Peanut Butter

Peanut butter is a concentrated load of good fats. It supplies your body with important fatty acids. Many calories. Small effort.


To gain mass, it is important to have excess calories. That means you are eating more calories than you are consuming. Try to get your calories in as healthy as possible. High calorie shakes help you to absorb the calories you need quickly and easily.

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