Football players frequently wish to gain to weight to better prepare themselves for competition. However, many are unsure of the best and safest way to go about the weight gaining process. Especially when a player moves up in competition level or intensity, it may be difficult to consume the number of calories, or the proper food sources, necessary for successful and safe weight gain.
Timing
It is essential that football players choose the proper time of year to begin their weight gain journey. Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center, cautions against attempting to gain weight during the preseason or competitive season. The preseason and competitive season are a time to concentrate on fueling your body for optimal performance, rather than weight gain. Bonci recommends that athletes begin their weight gain journey directly after the conclusion of the season and continue for approximately six months before returning to preparation for the preseason once again.
Proper Food Choices
When you are eating to gain weight for competition, it is important to be aware of which food sources will best fuel your body for training. The University of Arizona Cooperative Extension encourages an increase in caloric intake through properly balanced meals over an increase in one nutrient source, such as fats or protein. This strategy will minimize your risk of gaining fat mass, which will slow you down and cause excessive fatigue during training sessions, and maximize your chances of gaining weight through a more healthy increase in lean body mass.
Meal Frequency
It is important to increase your caloric intake through an increase in the number of meals you eat per day, rather than packing excess calories into fewer meals, says the University of Arizona Cooperative Extension. For example, eating five average-sized meals per day is easier on your body than eating three large meals per day, as you are better able to fit your meals into your stomach while avoiding discomfort from overeating or indigestion. This also avoids dips and spikes in blood insulin levels, which contribute to increases in fat mass and the likelihood of diseases, such as diabetes.
Meal Planning Options
Increasing your caloric intake can be a daunting task, but it can be easily done through switching your regular food choices for higher calorie food items, says Bonci. You should consume fluids, such as 2 percent milk, fruit juices and sports drinks, rather than water or non-fat milk. This can add a surprising number of calories to your diet. You can also follow the rule of thumb that foods lighter in weight contain fewer calories than foods heavier in weight. For example, you will get more calories from a toasted bagel than you will from two slices of whole wheat toast. Snack foods, such as nuts and dried fruits, also have more calories than options, such as crackers and corn chips.
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