WEIGHT GAIN FOR ATHLETES

Cracking the code on weight gain for athletes may seem like a piece of cake—just consume more calories than you burn, right? Well, this seemingly simple task can turn into a real challenge for elite athletes expending substantial energy throughout the day. With a well-designed training plan and strategic nutrition strategies, athletes can achieve weight gain while building lean muscle mass to optimize their performance.

4 NUTRITION STRATEGIES FOR WEIGHT GAIN:

1 —

STIMULATE MUSCLE GROWTH

Promote muscle growth by combining three crucial elements: resistance training, increased calorie intake, and adequate protein. Pumping iron and smashing your workouts is crucial for any elite athlete. But let's face it, sometimes getting in enough calories and protein can be a tricky feat, especially when you're in the thick of training. Want to know the secret weapon? Research suggests opting for calorie-dense drinks instead of solid food is a strategy for athletes to stay fueled up without feeling overly stuffed. Aim for a protein intake of 15-25 grams for most meals and snacks throughout the day that include the muscle-building amino acid leucine found in meat, fish, poultry, dairy, and legumes.

2 —

PUMP UP THE PORTIONS

Time to supersize those servings! Forget the standard meal sizes—it's time to go big or go home! If you're used to slurping up 1 cup of cereal or granola, why not crank it up to 1.5-2 cups or pour yourself a larger glass of milk? When you're dining out, unleash your inner foodie by doubling up on protein servings. Say "no thanks" to just one meat option and opt for a delicious double dose. And hey, why not add an extra helping of grains or starch instead of piling on the veggies?

3 —

CHOOSE NUTRIENT-DENSE FOODS

Choose energy-dense snacks and beverages to increase your calorie intake without significantly increasing the volume of food consumed. Planning ahead and ensuring you have the right foods available at the right times is crucial for optimal muscle growth. To ace this game, keep your fueling game strong with strategic snacking. Always have healthy, nutrient-dense treats at your fingertips—in your gym bag, locker, car, you name it! Here are some easy food additions to aid in weight gain:

• Include cheese in your snacks, salads, or sandwiches.

• Add avocado to salads, sandwiches, or smoothies.

• Pair hummus with vegetables or incorporate it into sandwiches.

• Substitute whole milk for low-fat or skim milk.

• Blend cottage cheese into tomato or pesto sauces.

• Mix granola or muesli into yogurt or milk.

• Enjoy nut butter with apples, bananas, or whole-wheat bagels.

• Incorporate nuts, seeds, and dried fruit into salads or snacks.

• Use olive or avocado oil to enhance the flavor of vegetables, potatoes, or meat.

• Include smoothies in your nutrition plan.

4 —

COMMIT TO A BEDTIME SNACK

Guess what? Science has your back when it comes to late-night snacking! Studies have shown that munching on casein protein (found in milk and dairy products) before catching those Zzz's can amp up muscle protein synthesis and aid in recovery. Sounds like a dream come true, right? Here's a little nighttime ritual for you: about 45-60 minutes before hitting the pillow, pair 10-15 grams of protein with 20-30 grams of carbs. Need some snack-spiration? We've got you covered:

• Whip up a Greek yogurt and berry bonanza!

• Dive into a delightful mix of granola with Fairlife milk.

• Grab some trail mix and string cheese for a winning combo.

• Indulge in deli turkey with sliced cheese—it's a match made in flavor heaven.

• Dip that apple in nut butter and let your taste buds dance.

• Enjoy the creamy goodness of cottage cheese with a side of fruit—snack perfection!

• Blend a frozen banana with chocolate milk for a heavenly treat. It's like dessert in a glass!

Now, here's the scoop—weight gain involves a mix of factors like genetics, stage of development, training type, and even sleep quality. A healthy weight gain goal is about adding ½ to 1 pound each week. Slow and steady wins the race, my friend! And remember, a solid strength training program will be your secret weapon for gaining muscle weight. Don't be shy to seek guidance from a Sports Dietitian to navigate your unique weight gain journey. It's all about finding the perfect balance and having a reliable source that understands the nutritional needs of athletes cheering you on. Get ready to embrace the gain train, because with the right mindset and nutrition know-how, you'll reach your goals like a true champ!