To gain weight, athletes need to consume more calories
than they use. This weight gain will include water, fat, and
protein in muscle. To limit the amount of fat gain and increase
muscle gains, athletes need to use effective exercise training
and nutrition programs.
A common misconception among athletes is that the best
way to build muscle or “bulk up” is to eat a high-protein
diet. Adequate protein intake is essential when you are
increasing muscle mass, but most of the energy needed to
fuel muscle growth comes from an adequate calorie intake
from carbohydrates and fats.
Weight gainer supplements are marketed to athletes with
claims that these supplements will aid in the gain of muscle
mass. Although these supplements may help increase daily
calorie and protein intake, they have no benefits over food
choices that provide the same amount of calories and protein.
than they use. This weight gain will include water, fat, and
protein in muscle. To limit the amount of fat gain and increase
muscle gains, athletes need to use effective exercise training
and nutrition programs.
A common misconception among athletes is that the best
way to build muscle or “bulk up” is to eat a high-protein
diet. Adequate protein intake is essential when you are
increasing muscle mass, but most of the energy needed to
fuel muscle growth comes from an adequate calorie intake
from carbohydrates and fats.
Weight gainer supplements are marketed to athletes with
claims that these supplements will aid in the gain of muscle
mass. Although these supplements may help increase daily
calorie and protein intake, they have no benefits over food
choices that provide the same amount of calories and protein.
Weight Gain Plan :
Breakfast 1
- 1 scoop vanilla whey protein
- 8 oz orange juice
Mix whey in OJ to make an orange Julius
- 1 scoop vanilla whey protein
- 8 oz orange juice
Mix whey in OJ to make an orange Julius
Breakfast 2
- 3 whole eggs
- 3 egg whites
Scramble eggs together
- 1 cup cooked oatmeal
- 1 tbsp honey
Sweeten oatmeal with honey
- 3 whole eggs
- 3 egg whites
Scramble eggs together
- 1 cup cooked oatmeal
- 1 tbsp honey
Sweeten oatmeal with honey
Morning Snack
- 1 cup reduced-fat Greek yogurt
- 1 tsp honey
Sweeten yogurt with honey
- 2 slices whole-wheat bread
- 1 tbsp natural peanut butter
- 1 tbsp jelly
Spread peanut butter and jelly on bread
- 1 cup reduced-fat Greek yogurt
- 1 tsp honey
Sweeten yogurt with honey
- 2 slices whole-wheat bread
- 1 tbsp natural peanut butter
- 1 tbsp jelly
Spread peanut butter and jelly on bread
Lunch
- 5 oz can albacore tuna in water
- 1 tbsp light mayonnaise
- 2 slices whole-wheat bread
Mix mayo in tuna and make sandwich
- 2 cups mixed green salad (include spinach and other vegetables)
- 2 tbsp olive oil and vinegar dressing
Top salad with dressing
- 5 oz can albacore tuna in water
- 1 tbsp light mayonnaise
- 2 slices whole-wheat bread
Mix mayo in tuna and make sandwich
- 2 cups mixed green salad (include spinach and other vegetables)
- 2 tbsp olive oil and vinegar dressing
Top salad with dressing
Sample Day of Meals – 2nd Half of the Day
Afternoon Snack
- 1 cup low-fat or reduced-fat cottage cheese
- 1 cup sliced pineapple
Mix pineapple in cottage cheese
- 6 whole-wheat crackers
- 2 tbsp natural peanut butter
Spread PB on crackers
- 1 cup low-fat or reduced-fat cottage cheese
- 1 cup sliced pineapple
Mix pineapple in cottage cheese
- 6 whole-wheat crackers
- 2 tbsp natural peanut butter
Spread PB on crackers
Dinner
- 8 oz top sirloin steak
- 1 cup cooked brown rice
- 1 cup black beans
Mix rice and beans
- 1 cup steamed chopped broccoli
- 8 oz top sirloin steak
- 1 cup cooked brown rice
- 1 cup black beans
Mix rice and beans
- 1 cup steamed chopped broccoli
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