If you’re growing or are very active in sports, it may be hard for you to keep up with the energy needs of your body and to keep on weight. If you want to gain weight, you have two choices: eat more calories or burn less of them.

For most guys, cutting back on sport or other activities isn’t a realistic option, so the solution lies in what you eat. Add a snack or two to what you usually having every day. Try to have something nutritious, but not low in calories, such as nuts or trail mix. Also make sure that you feel full and satisfied at the end of your meals. If you don’t, it could mean that you should be eating bigger portions. Since drinks are less filling than solid foods, try adding milk, juice, or smoothies to meals or snacks to help get in more calories without feeling too full.