BLUE HEN SPORTS NUTRITION Knowledge to fuel both your mind and body. Trying to gain weight? Look no further! If you are one of the many athletes that constantly struggles to GAIN weight, than pay attention. To begin, in order to gain weight, simply put, you need to consistently EAT more calories than you BURN. Some quick tips to help consume extra calories include: • Add an extra snack to your day-­‐ before bed or between classes • Eat larger portions! Larger portions=more calories • Eat at LEAST 3 meals per day-­‐ skipping any meals will not help weight gain • Drink your calories! Drink milk, 100% fruit juice or sports beverages All foods are broken down into 3 basic nutrients: carbohydrates, fats, and protein. Choosing the correct carbs, fats, or protein can make a huge impact on the weight you gain. Carbohydrates-­‐ Carbohydrates include grains, breads, pasta, rice, oats, legumes, fruits and vegetables. You want to consume the majority of your carbohydrates from nutrient-­‐dense carbs, which include whole grains, fruits, and vegetables. These carbohydrates contain more fiber, which will slow the digestion, and provide your body with energy for longer. Avoid refined foods, white or bleached flour, since these foods spike blood sugar and leave you feeling hungry again sooner. Fats-­‐ When eating foods high in fat, remember fats have twice the amount of calories per gram when compared to carbohydrates or proteins. High fat foods will be high in calories, but these are not necessarily healthy fats. Healthy fats include mono-­‐ and poly-­‐ unsaturated fats. Foods comprised of healthy fats include: nuts, nut butters (peanut, almond), avocados, oils (olive oil, canola oil), and fish. Avoid saturated fats such as French fries, bacon, and anything cooked at DP Dough. Protein-­‐ Many people think weight gain and assume they must eat more protein. This is not true. To build muscle, your body will require slightly more protein, but carbohydrates should remain the primary source of energy. Remember to eat LEAN sources of protein, such as chicken, turkey, or fish. Red meat is high in protein, but can also be high in saturated fats, so eat in moderation. Most diets contain enough protein, so supplements and powders are not always needed. BLUE HEN SPORTS NUTRITION Knowledge to fuel both your mind and body. The following food suggestions can help you boost your diet and caloric intake. Tip to remember when looking at food choices… add stuff to your stuff! Add peanut butter to oatmeal, extra jam to toast, beans to your rice, cheese and veggies to eggs, granola and raisins to yogurt… you get the idea. Juices-­‐ Apple, cranberry, grape and pineapple are all high caloric juices, and will usually provide a serving of fruit with a glass. Milk-­‐ Stick with fat-­‐free or low-­‐fat milk. To boost calories, try adding flavorings, such as Carnation Instant Breakfast or making blended drinks such as smoothies. Low-­‐fat chocolate milk can also be a good choice. Hot Cereals-­‐ For oatmeal, cream of wheat, and grits, try cooking with milk instead of water for more. Also, don’t forget to add your favorite fruits or mix in peanut butter for some added calories. Cold Cereals-­‐ Avoid sugary “children” cereals, and choose cereals that have whole grains and protein, for example, Kashi cereals. Top with fruits as well. Bread-­‐ Choose hearty, whole grain breads instead of white breads. Whole wheat breads provide more nutrients and calories, and have more fiber than other breads. Peanut butter and jelly on whole wheat bread is an easy snack for extra calories. Meats-­‐ Even though red meat often has more calories, it also contains more saturated fats. Try to choose these in moderation, along with choosing the leanest cuts of red meat. When choosing lean meats, such as poultry and fish, sautéing the meats in olive or canola oil will help add some healthy fats and calories. Beans, Legumes-­‐ These are excellent sources of calories. They are great sources of carbs and proteins, along with a good amount of fiber. Look for soups with beans, or add them to rice or toppings on salads. The dining hall always has beans out on the salad bar! Salads: Although vegetables are relatively low in calories, make sure to add lots of fixings on your salad. Lean meats, beans, low fat cheeses, and some croutons can quickly add up to a substantial caloric meal. Avoid fatty salad dressings (ranch, blue cheese), and opt for oil based dressing such as Italian or vinaigrettes. Snacks-­‐ Eat a snack or more every day! These are extra calories that will surely add up. Good idea include home made trail mix or Greek yogurt, to provide both carbs and protein. Alcohol-­‐ Even though 1 gram of alcohol contains 7 calories, it provides no nutritional value. Alcohol intake often can lead to poor food choices, not leading to healthy weight gain. Finally, remember, weight gain does not happen over night. Consistently adding calories everyday will help you gain weight. It is also important to have a strength training program to aid in transforming those extra pounds into lean body mass.