Problem with weight as an athlete?

[Peace_on_earth]

I'm a basketball player and at 5'4 1/2 i weigh around 104

i'm considered pretty small and i'd like to know what's a good and fast way to bulk up in muscle mass, i exercise A LOT so i guess i need help with nutrition

I want to gain weight...not lose weight

[CranJuice711]

As an athlete you should be getting more calories than the average person. You should be getting at least 2000 calories a day. You might be thinking 2000 calories is the recommended daily intake, but that's not true for everyone. The more active you are, the more calories you need. Plus, (I'm assuming you're a teen) you need more calories because you are still growing.

In order to get more calories, you should be eating more carbohydrates, more protein, and more fat. This is where we get our calories from. For carbohydrates, you should make half your intake whole wheat/whole grain. They help your digestive system and your overall health. For protein, eat lean protein like chicken or turkey. Beef is also a good choice since it has iron in it. Normally I would suggest going for lean beef like steak or sirloin, but in your case ground beef wouldn't be so bad. Ground beef tends to have more fat in it, but you can afford the fat, even if it's saturated. Fat is a source of energy, so if you burn it off it's like you never consumed it. Sources of good fat are vegetable oils and nuts.

Some other suggestions are drinking milk during your meals (the daily recommendation is 3 glasses). It is a great source of Calcium and Vitamin D, which is good for your growing bones. Also, drink sports drinks like Gatorade when you exercise. It provides you with simple sugars which give you immediate energy, plus replenishes your electrolytes (Potassium, Sodium) that you lose while exercising.