When your coach told you to gain some weight, your first instinct may have been to load up on the foods most people avoid when they're trying to lose weight. This is a mistake. Chips, candy and soda will make you gain fat, but your coach probably wants you to gain muscle to make you a more powerful player. Besides, junk food doesn't have the nutrients you need to do your best on the field. You still need to eat healthy foods when you're trying to gain weight -- you just need more of them.
Protein
Protein is the No. 1 nutrient you should look for, and it should be part of every meal. Diet is only part of the weight-gain equation -- you must lift weights, as well. Eating enough protein ensures that your body can accommodate muscle growth and repair, and you may bulk up a little faster than otherwise. Choose lean proteins like fish, poultry and lean beef, because you don't want to get too much saturated fat. But aim for about 0.63 to 0.77 g of protein per pound of body weight per day.
Whole Grains
Carbohydrates are good at packing on the pounds, but the familiar ones like white bread, pasta and bagels are made from refined grains that are nutritionally lacking and don't provide sustained energy. Instead, eat plenty of whole grains like oatmeal, brown rice, barley and quinoa. These types of grains don't affect your blood sugar as dramatically and provide you with the slow-burn type of energy that will keep you going in the middle of a game. Get about 3.5 g per pound of body weight per day during season, but cut back to about 2.5 g per pound if you find yourself gaining too much weight during the off-season.
Healthy Fats
Fat has twice as many calories per gram than carbs and protein, so it comes in handy when you're trying to gain weight. The catch is to choose only the good fats -- from fish, nuts and nut oils, vegetable oils and seeds. Try to include a little fat at every meal except your pre-practice snack -- it can slow digestion and slow you down on the field. Cook your food in canola oil, spread peanut butter on whole-grain toast, snack on trail mix, and melt cheese over vegetables. As long as you avoid too many saturated and trans fats, you are doing your body good.
Packing It in
It may seem like you need to eat an awful lot of food to add pounds, but certain tricks can make it easier. If you have a small appetite, eat a small meal every couple of hours. This can increase your overall daily intake. Drink weight-gainer protein shakes to pack more calories into a small package. Look for ways to increase the calories of every food you eat. For example, add a scoop of protein powder and milk to your morning oatmeal, and garnish with dried fruit. Drink enough fluids to stay hydrated, but don't drink too much at meals -- it saves more room for food.
Member Comments