As a young athlete, gaining weight can be a challenge. It's important to understand that gaining weight healthily requires more than just consuming high-calorie junk food. It involves incorporating the right nutrients, exercises, and rest into your routine. In this article, we'll take a look at 10 ways that young athletes between the ages of 13-18 can healthily gain weight and build lean muscle mass.

1. Increase Your Caloric Intake: The first step in gaining weight is to increase your caloric intake. You should aim to consume an additional 500-1000 calories per day. This can be done by adding healthy sources of protein, carbs, and fats to your diet.

2. Eat More Protein: Protein is essential for building and repairing muscles. Aim to consume 1.2-1.5 grams of protein per pound of body weight. Sources of protein include chicken, fish, lean beef, tofu, and beans.

3. Incorporate Carbohydrates: Carbohydrates are an essential energy source for athletes. Whole grain bread, pasta, rice, and sweet potatoes are all great sources of carbohydrates.

4. Focus on Healthy Fats: Healthy fats are essential for hormone production and nutrient absorption. Avocados, nuts, seeds, and olive oil are all great sources of healthy fats.

5. Stay Hydrated: Drinking plenty of water is essential for building muscle and maintaining athletic performance.

6. Lift Weights: Strength training is essential for building lean muscle mass. Focus on compound exercises such as squats, deadlifts, and bench presses.

7. Get Enough Sleep: Your muscles grow and repair while you sleep. Aim to get at least 8 hours of sleep each night.

8. Eat Often: Eating frequent, smaller meals throughout the day can help you consume more calories and nutrients.

9. Add Supplements: Protein shakes, creatine, and other supplements can help you reach your daily nutrient and calorie goals.

10. Work with a Trainer or Nutritionist: Working with a trainer or nutritionist can help you create a personalized plan that's tailored to your body type and athletic goals.

Here is a recipe for a high-protein smoothie that can help you gain weight healthily:

Ingredients:

• 1 cup Greek yogurt

• 1 banana

• 1/2 cup frozen berries

• 1 scoop protein powder

• 1 tbsp almond butter

• 1 cup unsweetened almond milk

Directions:

1. Add all ingredients to a blender and blend until smooth.

2. Enjoy as a meal or snack.

It's important to note that every body type is different, and it's essential to check with your doctor before making any significant changes to your diet or exercise routine. By incorporating these 10 tips into your routine, you can healthily gain weight and build lean muscle mass for improved athletic performance.