The article acknowledges that gain weight for athletes can be a challenge as weight gain comes from consuming more calories than are burned through activity. However, it is stressed that meeting this challenge can be done by increasing the energy intake by focusing on a variety of healthy foods.
Here are some of the author's suggestions to increase calorie intake for "healthy" weight gain:
- Plan ahead. Eat at least three meals daily with snacks in between. Planning ahead will help you keep track of total calories of consumption in relation to the energy burned in training/competition
- Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches)
- Drink fluids with calories (100% fruit/vegetable juice, 2% milk or chocolate milk). Try a smoothie or milkshake.
- Try more starchy vegetables (corn, potatoes, peas) which contain more calories.
- Add nuts, raisins, dates and other fruits to cereal and yogurts.
- Include protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) to every meal
- Eat snacks after workouts (fruit, fruit juice, low-fat milk, cereal, peanut butter on toast, bagels or crackers) to replace calories burned in training
- Increase muscle by including strength training sessions in your training
- Get plenty of sleep. Rest helps build muscle.
- Be careful of supplements advertising weight gain and/or increase muscle size, to avoid risk of doping infractions, unsafe ingredients and questionable effectiveness. Most of the same benefits can be found through food options.
Resource from the SIRC Collection:
Woolf, K. (2012). Weight Gain Tips. Splash, 20(2), 12.
Other online resources:
Weight Gain Tips for Athletes
Gaining Weight for Athletes: Nutrition Plan to Put Weight On
Weight Gain in Junior Athletes
1 comment:
Great article, thanks!
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