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WEIGHT GAIN
TIPS
To gain weight, athletes need to consume
more calories than they expend. This weight gain will include fat, muscle, and
water. To limit the amount of fat gain and increase muscle gains, athletes need
to follow a good training program supported by a sound nutrition program.
Supplements, like Weight Gainer 2000, are marketed to athletes that want to gain
weight, claiming they will aid in the gain of muscle mass. Although these
supplements may help increase daily caloric intake, they have no benefits over
good food choices. One common misconception among athletes is that the best way
to build muscle or "bulk up" is to eat a high-protein diet. Adequate
protein intake is essential for muscle growth; however, most of the calories
needed to fuel muscle growth come from carbohydrates and fat.
Follow these tips
for a healthy weight gain:
1. It takes time to increase muscle
weight.
Most athletes can successfully gain ½
to 1 pound per week if they eat enough food to meet their calorie needs and
train properly. Increasing calorie intake by 500 to 1000 calories per day can
help supply the extra calories needed to gain lean weight.
2. Choose higher calorie foods from
all the groups in the Food Guide Pyramid.
For example, choose a multigrain bread
over white bread, or juices and milk over water.
3. Eat larger food portions.
Increasing the amount of food that you
eat at one time will supply the calories needed to gain muscle weight.
4. Eat five or more meals a day.
Eat plenty of high calorie snacks
throughout the day.
5. Drink plenty of fluids that supply
calories like juice, milk, milkshakes, and sports beverages.
For example, drinking 1 ½ quarts of
grape or cranberry juice supplies 1000 calories. 1 ½ quarts of 2% milk
supplies 720 calories.
6. Set realistic goals.
Hereditary factors can play a large role
in physique. You are not going to look like Arnold if your parents look like
Pee Wee Herman.
The following are some
examples of high calorie snacks:
- A soft pretzel with cream cheese or
peanut butter
- Milkshakes made with whole milk and
ice cream plus powdered milk
- Dried fruit
- Bean and cheese burritos
- Bagel and cream cheese or peanut
butter
- Baked potatoes with sour cream,
cheese, or chili
- Granola and yogurt
- Muffins
- Peanut butter and jelly sandwich
- Cheese and crackers
- Blender drinks with fruit, milk, ice
cream, or protein powders or powdered milk
- High calorie granola bars or energy
bars
UNIVERSITY OF ARIZONA;
HEPTATHLETE DEVELOPMENT PROJECT
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Gain Tips
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