Making Gains

Plenty of athletes are interested in gaining weight and trying to increase muscle mass. This can be challenging for reasons tied to metabolism and hormone levels but also due to lack of awareness of when and how much to consume. Increased needs from training, busy schedules, and food preferences should all be taken into consideration and a solid fueling strategy must be paired with a consistent strength training regimen to reach your goals.

As we enter the start of the season for fall sports, it is important to note that weight gain is often more successfully addressed in the off-season so at this point in the year the goal may just be to minimize loss and focus on making gains in the off-season. Whether working to increase lean mass or to minimize loss, it is important to schedule 3 (or even 4) meals with snacks in between throughout the day, each and every day. Many athletes find themselves able to stick to their meal and snack timing during a training day but on game days, travel days or off-days it all goes out the window.

Start by breaking the overnight fast with Breakfast. Build a “3-Step Meal” with protein + carbs + color (fruit or vegetables) to start the day well-fueled. Need some ideas? Consider these:

• Avocado toast with eggs, and sliced melon on the side

• Greek yogurt, granola, berries

• Overnight oats with nuts, sliced banana and peanut butter
  

In between meals, “book-ending” workouts, and before you go to bed, develop a “snack strategy,” pairing protein with carbs and including healthy fat sources to help your body get the additional fuel it is looking for. Consider nuts and fruit, trail mix, veggies with hummus or guacamole, homemade energy bites, chocolate milk with a PB&J sandwich or a blended smoothie. Here is one of our favorite smoothie recipes that we like to call “The Cookie” but some of our athletes call it “FIRE!” :)

• 8 oz. milk or milk alternative, 1 scoop NSF certified vanilla whey protein isolate or 1 cup vanilla Greek yogurt, ¼ cup oats, 1 banana, 2 TBSP almond butter, 1 TBSP ground flaxseed, 1 TBSP chia seeds, 1 TBSP chocolate chips, 1 TBSP maple syrup or honey, ½ cup ice

Maximize meals with those 3-step performance plates (protein + carb + fruit/veg) to help the body fuel and recover. Here are some of our favorites:

• Teriyaki bowl: Chicken or tofu over brown rice with sautéed broccoli, carrots and snap peas

• Tacos: Ground beef, shrimp or chicken with peppers, onions, pico de gallo and guacamole in soft corn tortillas

• Sheet pan dinner: Roasted potatoes, veggies and chicken all on one pan

Increase the energy density of these meals with sauces, avocado, and plant-based oils and wash them down with a tall glass of milk.

With your performance nutrition pyramid all set up and dialed in for adequacy, balance, consistency and timing, you might consider which dietary supplements would make the most sense for your specific goals. Knowing that dietary supplements are not as tightly regulated as foods are, consider working with a sports dietitian to figure out what may make the most sense for you. Drug tested athletes need to be careful that they are not consuming products with banned substances in them, and all consumers want to be sure they are taking safe and effective products. Read more here!