This week’s article comes from Coach JT Kotowski.
If you’re an athlete frustrated at your inability to gain weight and size and keep it on, trust me – you’re not alone!
Plenty of athletes stress over weight-gain in hopes of packing on size to get noticed by next level coaches, or even just to have better chances to succeed at their current level.
If this is you, then can stop your panicking now. The answer is much simpler than you may think. It all comes down to calorie intake vs. calorie expenditure, basically if you eat more calories than you burn on a daily basis then you’re going to gain weight.
With that said, here are 5 tips to help you pack some weight on!
Tip #1: Eat calorie dense foods!
When trying to cram in calories it is most effective to get the best bang for your buck or most calories per serving. Foods like peanut butter and olive oil are packed with calories and quite easy to add to any snack or meal. The more you can fit calorie dense food into your daily meals the easier it will be to gain weight.
Tip #2: Drink more protein shakes!
Shakes are a simple way to squeeze in calories if you’re on the run, in a rush, or simply just tired of eating so much. Have one for breakfast, after your workout, even before bed! The more the better. Remember those calorie dense foods? It’s easy to squeeze them into your shakes as well. A scoop of protien, peanut butter, and a bit of olive oil will go a long way!
Tip #3: At least 50% of your daily calories should come from carbohydrates.
In order for your muscles to grow and maintain size and weight you must supply them with ample amounts of carbohydrates. While energy can be harvested from proteins and fats, your body prefers and runs predominantly off carbs. With size, weight, and energy all coming from carbohydrates it is essential that you stay on top of your intake. Keep a food log to make sure you’re consistently intaking ample carbohydrates
Tip #4: Be precise and consistent.
Like I said before, keep a food log and include every single little thing you consumed throughout the day. Make sure you’re as accurate as possible and more importantly don’t forget to log what you eat. It’s easy to get lazy with your eating but if you really want to gain the weight, you must stay consistent! Yes, you must log on weekends as well.
Tip #5: Use a food-tracking app.
If you’re asking how to keep a food log, I have your answer. You can easily download a food log app like “my fitness pal” on your smartphone and log everything with the scan of a barcode. That’s the easy part, the difficult part is remembering to get your phone out and record what you’re eating. Stay on top of your calorie intake, there should be zero doubt that you’re on track every single day.
And remember, the diet must be combined with training if you’re looking to put on strength and size.
At GameChanger, we’ve helped hundreds of athletes get faster, stronger, and more athletic – and many have gained a lot of weight along the way!
For more information on our programs, click the banner below, fill out the form, and we’ll get back to you with everything you need!