As a sports nutritionist, I also work with professional athletes who tend to lose weight over the course of a grueling season, from both the wear and tear of competing and the intense travel schedule.
Gaining weight might seem incredibly easy (just pig out!) but there's actually a science to it -- IF what you want to gain is lean tissue. It drives me absolutely bonkers when I hear that a doctor or other health professional recommended eating pints of ice cream, double cheeseburgers and mounds of candy as a weight gain prescription. That may be effective for packing on body fat, but if you're looking to build lean tissue (including muscle and bone) and create healthy new cells, high calorie junk food isn't going to cut the mustard. Here's why and how to do it right:
The old phrase, "You are what you eat" is absolutely true. Nutrients from food are literally the raw materials that construct new cells. A junk food filled diet devoid of nutrients does't give your body much to work with (it's like constructing a house with cardboard and tape instead of bricks and mortar). It's not just about calories. For example, muscle is partially made from protein, so constructing new muscle tissue requires this key nutrient. Bottom line: building healthy new cells requires a combo of extra calories and a wide range of nutrients.
Here are My Five "Good Gain" Rules:
1. Don't let over 4 hours go by without eating. Your body needs a continuous supply of energy since it's always on (your heart is always beating, blood is circulating, your bones and muscles are moving). When you skip meals, you deprive your body of the fuel it needs to keep going. The result? Your body dips into its piggy bank, which unfortunately includes muscle (if our bodies only relied on stored body fat as a back-up, losing weight would be incredibly easy -- all you'd have to do is stop eating until you used up all your excess fat. Unfortunately, it doesn't work that way!). The best way to prevent your body from losing any important tissue is to consistently eat regular meals and if you're trying to gain new muscle tissue, meal timing is especially critical. Sometimes the people who tell me they "eat like crazy" yet can't gain weight actually forget to eat for 8+ hours on a pretty regular basis, or they eat one big meal a day and consider that "eating a lot." A steady stream of healthy meals is key. (See a list of 12-eat right rules here.)
2. Eat several foods at once. For snacks, aim for at least three food groups like a whole grain, fruit and nut combo versus fruit alone. This provides your body with a broader spectrum of nutrients to work with throughout the day.
3. Boost your calorie intake healthfully. The best way to rack up excess calories without a) having to eat huge quantities of food and b) having to eat junk food is to choose nutrient rich foods that pack a big calorie punch for a small amount. The best options are nuts, seeds and natural nut butters, unsweetened dried fruit, whole grains and lean proteins. For example, a half cup of dried apricots have almost 200 calories compared to just 80 in a full cup of fresh, sliced apricots (note: this is no sugar added dried fruit, just the water removed). Two slices of dense whole grain bread spread with 2 Tbsp of natural almond butter and a handful of dried figs, dates or apricots can easily supply over 500 calories, along with dozens of key vitamins, minerals and antioxidants (and without the saturated fat, trans fat, cholesterol or added sugar). Melted dark chocolate (which is high calorie but heart healthy) mixed with whole oats, chopped dried fruit and chopped nuts is another great snack option (and pretty yummy too).
4. Drink your calories. This is the exact opposite of what I tell most people but here's why: liquid calories tend to not be filling, so when you're trying to gain weight, they can add needed calories without making you feel stuffed or bloated. Good choices include 100% fruit juice, low fat milk or milk alternatives (like soy milk) and smoothies. Smoothies are great because you can bolster them with all kinds of goodies like wheat germ, flax oil, nut butter, and protein powder. (See a slideshow of 25 super-healthy smoothies here!)
5. Eat right before bed. Sleep time is when a lot of our healing, repair and regeneration work takes place. It's like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients available togo to work inside the body. Once again, it's great timing.
I've used these strategies to help many clients gain the right kind of weight healthfully. If you're trying to add to your frame, I definitely recommend trading in Ben & Jerry's for PB&J (on whole wheat)!
What's your take on this topic? Have you ever tried to gain weight? Please share!
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