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