Gain Weight by Building Muscle

Many athletes strive to gain muscle to improve their performance and body composition. Muscle can improve speed, strength, and power, but it is important to avoid adding fat, which can weigh you down and slow your movements. These tips will help you gain safely and healthfully.

Nutrition Goals for Building Muscle Mass

• Eat balanced meals rich in carbohydrate and moderate in lean protein and fat to supply your body with the energy and nutrients needed to build lean tissue.
• Include and extra 300-500 calories a day above current calorie needs by adding snacks or increasing your portion sizes.
• Fuel strength training sessions with foods containing carbohydrate and protein to provide energy for muscle contraction, spare protein from use for energy, and supply amino acids for building and repair.
• Eat every 3 to 4 hours to ensure optimal nutrient availability.
• Have your body composition assessed by a professional before weight gain to ensure that the added weight is muscle mass, not body fat.

Snack Ideas to Add Calories and Protein

• Chocolate milk
• Nut butters and crackers
• Granola or muesli
• Cottage cheese
• Trail mix with dried fruit and nuts
• Post-workout shakes
• Yogurt
• Cheese and crackers
• Sports bars

Extra Tips

• Excess protein will not build muscle. Training hard and adding extra calories are keys to muscle growth.
• Proper timing of meals and stacks fuel recovery from training sessions and promote muscle growth.
• Eat a snack rich in carbohydrate with 10-20 grams of protein before and immediately after strength training sessions.
• Set realistic weight gain goals.

Eating Healthfully on the Road

Traveling can make eating healthfully very difficult – time away from home means easier access to “junk” food from convenience stores, fast food, and high-calorie restaurant meals. For athletes, travel is part of the sport, and it is important to make good choices on the road to help you stay fueled and energized.

Nutrients to Remember

o Carbs: Eat complex carbohydrates at each meal and before and after exercise to fuel your muscles and help them store energy.

o Protein: Eat lean protein at each meal to help keep you feeling full, and eat small amounts before and after exercise to speed recovery and repair muscles.

o Fluid: Drink plenty of water to stay hydrated and replace fluid lost through sweat. Remember that the air that is recirculated on airplanes is very drying and can easily dehydrate you, so bring an empty water bottle to the airport and refill at a water fountain after going through security.

Fast Food Ideas

o Mexican: Burrito or soft tacos with grilled veggies and lean meat

o Fast Food: Grilled chicken sandwich, hamburger, or grilled chicken salad with low-fat dressing

o Italian: Whole wheat pasta with tomato sauce and minestrone soup

o Café: Vegetable soup and turkey sandwich on whole wheat bread

Throw-in-a-Bag Snack Ideas

o Trail mix with nuts and dried fruit

o Orange segments

o Carrot and celery sticks

o Dry cereal like Cheerios or corn flakes

o String cheese

o Yogurt