Weight Gain

Does your athlete want to “bulk up” or put on a few pounds before the start of the season?  Gaining weight may seem like an easy task, but for an athlete that’s burning lots of calories each day, it might not be so easy. 

Here are some ways you can help your athlete gain weight, the healthy way.

It is important that your athlete is eating a healthy and well balanced diet to ensure they are gaining muscle mass and not body fat. 

Gaining and losing weight is a simple math equation. 

      Calories in > Calories out = Weight gain
      Calories in < Calories out = Weight loss

In order to gain weight, they need to eat more calories each day then they are expending in their physical activity and exercise.

To gain weight, they can start with adding an additional 300-500 calories a day above their current calorie needs by adding an extra snack or increasing portion sizes of meals.

  They should be eating every 3-4 hours, especially before and after exercising, to ensure they are getting enough fuel.

Here are a few healthy meal staples you can include in their diet to be sure they are getting enough calories each day.

Peanut butter – calorie dense, high in protein and contains healthy fats
Whole grain bread, pasta, and brown rice
Low fat milk (regular or flavored) and yogurt
Granola bars and whole grain cereal (hot or cold)
Fruits (fresh, frozen, canned, or dried)

Destination Athlete carries an assortment of energy bars and shakes that can also help add extra calories to your athlete's diet. 

Talk to your physician or a registered dietitian to make them aware of your athlete’s goals.  Be sure to encourage your athlete to set realistic weight gain goals since changes will not happen overnight.