Healthy Weight Gain Support
Struggling to gain weight or build lean muscle? We provide personalised nutrition strategies to help you gain weight healthily, build strength, and feel more confident in your body.
Caloric Surplus Planning
Gaining weight requires a carefully calculated caloric surplus tailored to your individual metabolism, activity level, and goals. Kristen works out exactly how much extra energy you need and builds a realistic plan to help you achieve it — without resorting to junk food or uncomfortable overeating.
Lean Muscle Building
Healthy weight gain is about building lean muscle mass, not just adding body fat. Kristen designs nutrition plans that support muscle protein synthesis with optimal protein timing and distribution, complementing your training for maximum results.
Nutrient-Dense Eating
Every calorie counts when you're trying to gain weight healthily. Kristen focuses on nutrient-dense whole foods that provide the vitamins, minerals, and macronutrients your body needs to build tissue, support recovery, and maintain overall health throughout the weight gain process.
Our Approach
At Hi Movement, healthy weight gain starts with a calculated caloric surplus based on your unique metabolism, body composition, and daily energy expenditure. Kristen uses evidence-based methods to determine exactly how much extra energy you need to gain weight at a steady, sustainable rate.
The emphasis is always on nutrient-dense whole foods — quality proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Strategic meal timing around training sessions ensures your body has the fuel it needs to build and recover.
Adequate protein intake is essential for muscle synthesis, and Kristen ensures your protein is distributed optimally across the day to maximise muscle protein synthesis. Regular progress monitoring and plan adjustments keep you on track, with your nutrition evolving as your body changes and your goals progress.
Who We Help
People recovering from illness who have lost weight and need structured nutritional support to rebuild their strength and body composition safely.
Athletes and active individuals who need to gain size for performance, whether it's a rugby player looking to add mass or a swimmer needing more power in the water.
Those with naturally high metabolisms who have always struggled to gain weight, despite eating what feels like a lot. Kristen identifies the gaps and builds a plan that actually delivers results.
People recovering from disordered eating who are working towards a healthier relationship with food and their body, with appropriate professional support and sensitivity throughout the process.
Older adults combating age-related muscle loss (sarcopenia) who need targeted nutrition and exercise strategies to maintain independence, strength, and quality of life as they age.