University of Georgia Athletics
Basics For Weight Gain
August 09, 2006 | General
In order to gain weight, you have to eat more calories than you burn. Adding lean body mass or fat free mass with little increase in body fat takes weight training and more calories. Consult with the sports nutritionist before you try this on your own.
Muscle building needs:
1. enough food, including carbohydrate. Carbohydrates such as juice, bananas, raisins, and pastas will fuel your muscles and enhance your ability to do muscle-building exercise.
2. enough protein many people who want to bulk up think a high protein diet will help them gain weight. FALSE. Extra exercise and strength training builds muscle, NOT extra protein! Although you may need a little extra protein to help build muscle, your normal diet likely offers plenty. You do not need to spend your money on protein pills, powders or special supplements. Instead spend your money on wholesome carbohydrates ex (whole grain breads, pastas, rices, and cereals) and lean proteins (chicken, turkey, fish, roast beef).
3. strength training- resistance training equals weight gain.
Easy Ways to Boost Your Calories
- Eat 3 meals a day consistently never skip breakfast!
- Eat larger than normal portions at each meal.
- Eat snacks in between meals. Ex: milkshakes, Carnation instant breakfast, muffins, granola, bread with jam, fruit, peanuts/sunflower seeds, veggie pizzas, sandwiches, and cereal.
- Drink juices, milk, and Powerade in place of plain water.
- Limit intake of high-fat foods such as french fries, cheeseburgers, soft drinks, sweets, potato chips, ice cream (try frozen yogurt!).
- Increase intake of carbohydrates such as pasta, potatoes, rice, beans, breads, and cereals.
- MOST IMPORTANTLY - LIFT WEIGHTS! If you don’t, all those extra calories will not help build any muscle and may turn into fat.
Prepared by The University of Georgia Athletic Association Sports Nutrition Office
