By Heather (Hedrick) Fink, M.S., R.D. and Janele Bayless

Gaining weight should be a gradual process with a strong focus on high-calorie, nutritious foods and proper training.

Many athletes are attempting to gain weight. However, a majority of individuals are either unsuccessful at putting on the pounds or consuming low-nutrient dense “junk foods“ for their source of added calories. Gaining weight should be a gradual process with a strong focus on high-calorie, nutritious foods and proper training.

To gain lean body weight in the form of muscle, more calories need to be consumed through food rather than used by the body for both daily activities and exercise. The extra calorie intake creates a positive energy balance, which is stored within the muscle to promote lean tissue growth. Exercise is the key to using those extra calories primarily for muscle tissue, versus being stored as fat. Strength training is the preferred form of exercise to build muscle mass. Extra calories consumed need to be gradually accumulated each day to enable a slow and progressive weight gain over time. An appropriate overall weight gain of 1/2 – 1 pound a week can be obtained with a combination of strength training and consuming an extra 350 – 700 calories a day.

Ideally, the extra calories will be consumed as whole foods versus dietary supplements.

Examples of whole foods, which are nutritious and calorically dense, include:

• Hot cereals: made with milk, add nuts, dried fruit or wheat germ
• Fruits and fruit juices: bananas; pineapple; raisins; dates; and apple, orange and grape juices.
• Milk and milk products: add non-fat powdered milk, malt powder, Carnation Instant Breakfast or Ovaltine to milk or milkshakes. Yogurt with fruit or nuts is also a great snack.
• Vegetables: carrots, peas, corn, sweet potatoes and winter squash.
• Desserts: oatmeal raisin cookies, banana bread, blueberry muffins, pudding or hot cocoa.

Remember that age, gender and heredity are all important factors that will affect a person‘s ability to gain weight in the form of muscle. Healthy weight gain is a slow process. Patience is the key to success!

For additional information please contact NIFS at 317.274.3432.