What is the general recommendation for weight gain per week to avoid negative side effects?

The general recommendation for weight gain is typically set at a range of 0.5 to 1 kg per week, which is crucial for minimizing the risk of adverse health effects. This gradual approach allows for an increase in lean body mass rather than excess fat gain, which can occur with more rapid weight gain. Aiming for a more moderate pace also helps to ensure that the additional weight is sustainable and not associated with significant changes in metabolism or body composition.

In the context of sports nutrition, this steady weight gain can help athletes meet their energy needs while allowing the body to adapt to new training loads. It helps to foster muscle growth and recovery without overwhelming the body's systems. Furthermore, rapid weight gain can lead to other complications, such as increased fat storage and stress on the cardiovascular system, which can be detrimental to overall performance and health.

Choosing a weight gain target within this range reinforces the importance of a balanced approach to nutrition and the need to monitor body composition changes, ensuring that increases are primarily in muscle rather than fat.