PHD x KMD Nutrition Newsletter #2 - Easy Weight Gain Strategies For Athletes

TOPIC
Easy Weight Gain Strategies For Athletes

Weight gain for athletes, particularly through increased muscle mass, can improve strength, enhance performance, increase recovery, and prevent injury, while also having metabolic and energy advantages. 

But before you get ahead of yourself - don’t just go to the McDonalds drive-through and start eating any and everything under the sun. Your approach to gaining weight should be strategic and based on sound nutritional and training principles to ensure that the weight gained contributes positively to your goals and overall health.

For athletes struggling to gain weight, eating can feel like a chore. But it doesn’t have to! Here are 4 simple tips you can implement to try and gain weight the smart, easy way: 

1. Gradually increase portion size - Increasing your intake at every single meal can be overwhelming, tough for your body to adjust to the large increase in volume, and downright miserable. Start by increasing serving sizes at 1-2 meals, adding a snack/meal in if you don’t already eat one (like breakfast), or by making simple changes in your routine or cooking methods. Adding 1 tablespoon of olive oil to food can increase calories by around ~120!

2. Plan ahead and eat frequently - Keeping snacks with you will ensure you’re prepared & able to consume the right foods at the right time to promote muscle growth. Eating frequently throughout the day will make it easier to meet your calorie needs. Aim to eat every 3-4 hours throughout the day as a starting place. We will dive more into smart snacking in the next newsletter! 

3. Make smoothies/shakes - Smoothies and shakes are one of the easiest ways to pack in a ton of nutrition and calories, without the burden of eating an entire meal and without making you feel overly full. A protein shake made with nut butter, banana, protein powder, and/or whole milk yogurt, leafy greens, and ground flax is about 700 calories and can be increased even more by adding in oats, almonds, or avocado. Send me a message if you want my smoothie handout!

4. Choose calorie-dense foods - Incorporate nutrient-dense fat sources like nuts, avocados, healthy oils, and seeds, as well as complex carbohydrates like whole grains and starchy vegetables at each meal. Take a look at the foods you’re eating and make sure you’re not eating the “lower calorie” versions like low-fat milk or low-calorie bread. Instead, opt for full-fat, and higher-calorie versions. 

Hi there! I'm Katrina. Registered Dieititan and Functional Nutritionist. It's nice to "meet" you! If you found this information helpful and want more personalized support, I offer 1-1 coaching and meal planning through my private practice,KMD Nutrition. Feel free to follow along on my Instagram for simple and actionable nutrition, food, and lifestyle content.

DISCLAIMER
The views, information, or opinions expressed in the Perez Hockey Development newsletter are solely those of the individuals involved and do not necessarily represent those of my employers. The primary purpose of this newsletter is to educate and inform.