Sports Nut

	Buckeye Sports Nutrition Weight Gain Gaining Muscle Many athletes strive to build lean muscle mass. To gain lean body mass, you need to consume more calories than your body burns. These calories must be chosen wisely and combined with strength training. If you consume extra calories without adequate strength training, these calories will be converted directly into fat. Bulking up too fast can also put more fat on the body instead of muscle. Gaining one pound of muscle takes an extra 2500 calories per week. This means introducing 400-500 additional calories per day. A healthy weight gain goal would be one to two pounds per week. A slow gain means that you are building lean muscle. Remember to incorporate the ratio of 60% total calories from carbohydrates, 20-25% from fat, and 15-20% from protein. There is a common misconception that muscle gainers need to dramatically increase protein intake. In reality, while protein needs are increased for strength trainers, carbohydrates are the main fuel for muscle building. Carbohydrates are stored in muscles as glycogen, which is crucial for "feeding" the muscles. An athlete needs .7 to .8 gm protein per pound of body weight per day. This protein is used to repair and build new muscle mass. However, if more protein is consumed then needed by the body, most excess protein will be excreted through urine, and not stored in muscle. Therefore, the majority of calories should come from carbohydrates. You should not have to worry about fat intake if you concentrate on the majority of your foods coming from carbohydrates to meet your energy needs. Tips to Gain Muscle Determine energy needs (for desired and healthy weight). Please refer to "Figuring your energy needs" under the weight balance button. Write down what you eat, time you eat, and amount eaten. This is an excellent way to analyze certain eating patterns that need modified. Keep accurate records of every food/drink consumed in three days. Make sure to include one weekend day. Also, write down serving size of food. If you do not know the exact serving size, compare the serving to the size of a known object (i.e. baseball, deck of cards, computer mouse). Do not skip meals. Skipping even one meal per day will throw your weight gain plan off. Eat your Breakfast. Eat at least three meals and two snacks in between these meals (including one before bedtime). By eating every couple hours, you will be able to consume extra calories without feeling stuffed. Increase portion sizes. Add more cereal to your breakfast bowl, serve yourself a nice portion of potatoes at lunch, combine foods together (add fruit to cereal, or add jelly to peanut butter sandwich). Choose higher caloric snacks: dried fruit, fig bars, power bars, carbohydrate sport drinks, low fat granola and nuts. Have patience! Some thin athletes struggle to gain weight even with the best programs. Inherited genes can cause a major barrier to weight gain. However, you should be able to see some results in five to seven weeks after implementing this food plan with consistent strength training.

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Many athletes strive to build lean muscle mass. To gain lean body mass, you need to consume more calories than your body burns. These calories must be chosen wisely and combined with strength training. If you consume extra calories without adequate strength training, these calories will be converted directly into fat. Bulking up too fast can also put more fat on the body instead of muscle. Gaining one pound of muscle takes an extra 2500 calories per week. This means introducing 400-500 additional calories per day. A healthy weight gain goal would be one to two pounds per week. A slow gain means that you are building lean muscle.

Remember to incorporate the ratio of 60% total calories from carbohydrates, 20-25% from fat, and 15-20% from protein. There is a common misconception that muscle gainers need to dramatically increase protein intake. In reality, while protein needs are increased for strength trainers, carbohydrates are the main fuel for muscle building. Carbohydrates are stored in muscles as glycogen, which is crucial for "feeding" the muscles. An athlete needs .7 to .8 gm protein per pound of body weight per day. This protein is used to repair and build new muscle mass. However, if more protein is consumed then needed by the body, most excess protein will be excreted through urine, and not stored in muscle. Therefore, the majority of calories should come from carbohydrates. You should not have to worry about fat intake if you concentrate on the majority of your foods coming from carbohydrates to meet your energy needs.

Tips to Gain Muscle

Determine energy needs (for desired and healthy weight). Please refer to "Figuring your energy needs" under the weight balance button.
Write down what you eat, time you eat, and amount eaten. This is an excellent way to analyze certain eating patterns that need modified. Keep accurate records of every food/drink consumed in three days. Make sure to include one weekend day. Also, write down serving size of food. If you do not know the exact serving size, compare the serving to the size of a known object (i.e. baseball, deck of cards, computer mouse).
Do not skip meals. Skipping even one meal per day will throw your weight gain plan off. Eat your Breakfast.
Eat at least three meals and two snacks in between these meals (including one before bedtime). By eating every couple hours, you will be able to consume extra calories without feeling stuffed.
Increase portion sizes. Add more cereal to your breakfast bowl, serve yourself a nice portion of potatoes at lunch, combine foods together (add fruit to cereal, or add jelly to peanut butter sandwich).
Choose higher caloric snacks: dried fruit, fig bars, power bars, carbohydrate sport drinks, low fat granola and nuts.
Have patience! Some thin athletes struggle to gain weight even with the best programs. Inherited genes can cause a major barrier to weight gain. However, you should be able to see some results in five to seven weeks after implementing this food plan with consistent strength training.