In a world where discussions about dietary choices often revolve around losing weight, there’s a growing focus on the flip side – individuals aiming to gain weight, particularly high school football players, wrestlers, and those with speedy metabolisms. However, the approach is shifting from a mere “pig out” strategy to a more scientific and health-conscious perspective.
Sports nutritionists emphasize that healthy weight gain is a science, reinforcing the timeless adage “you are what you eat.” Here’s a closer look at their expert advice:
1. Frequency Matters: Eat Often
To build mass effectively, sports nutritionists recommend regular eating intervals, ideally every four hours. Consistency is key to providing a constant fuel source for your muscles. Keeping a food journal helps track eating patterns and aids in the muscle-building process.
2. Choose Nutrient-Dense Foods
Opt for nutrient-rich foods high in carbohydrates and protein. Small servings of fats are also beneficial. Examples include dried fruits without added sugar, rolled oats, vegetables, seafood, beans, and lean poultry – dense, power-packed choices that contribute to healthy weight gain.
3. Bump Up Calories Smartly
Enhance nutrient-dense options by adding smart, calorie-rich elements. For instance, sprinkle a little cheese on baked potatoes or scrambled eggs, or incorporate fat-free milk into soups and stews for additional fuel.
4. Mix Up Your Choices
Aim for a mix of food groups in each meal, incorporating at least three types simultaneously. This diverse approach provides a broader spectrum of nutrients, aiding in their conversion into energy and muscle.
5. Juice It Up
Liquids, particularly fruit juices, and smoothies, can be less filling than solid foods. Enhance your fuel intake without feeling overly full by incorporating wheat germ or protein powder. However, beware of additives in commercial juices.
6. Eat Before Bed
Capitalize on the body’s nighttime healing and muscle regeneration process by having a snack before bed. Options like a small bowl of pasta, nuts, or raisins replenish nutrients, keeping your body fueled during sleep.
7. Use Your Muscles
Recognizing that diet alone isn’t sufficient for healthy weight gain, sports nutritionists stress the importance of incorporating strength training, such as weightlifting or yoga. Activating your muscles not only contributes to muscle production but also boosts appetite, creating a positive cycle.
