Nutrition for Athletes: Weight Gain

list the possible factors of being significantly under a healthy body weight

genetics, medical problems, social or emotional problems, economic difficulties, and if BMI is under 18.5 it may be a symptom of Mal/undernutrition.

what guidelines (basic) should someone consider if they are trying to gain weight?

reason for weight gain (appearance, health, sport performance), increase muscle mass (exercise and dietary considerations), and potential problems (muscle dysmorphia or drug use)

what guidelines (nutritional) should someone consider if they are trying to gain weight?

for healthy weight gain eat a healthy diet with increased caloric intake to support muscle growth, have adequate dietary protein, and focus on nutrient timing

what is considered to be a reasonable weight gain goal during the early stages of resistance-training?

0.5-1 pound per week

what is the recommended protein intake during a weight gaining program?

how many calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program?

adding about 500 calories/day (2,300-3,500 calories per week)

what types of food should you focus on in a high calorie diet?

1-2% milk, chocolate milk, very lean meats, fish, poultry, whole grains, fruit juices, dried fruits, minimize intake of saturated fats and use monounsaturated and polyunsaturated fats instead, nuts and seeds, limit calories from alcohol.

To train for strength you should combine  ​high resistance with a  ​______  number of repetitions.

Gains in muscle hypertrophy appear to be best accomplished by multiple sets and emphasizing a range of

  repetitions of ___per  set. 

6-12, RM

Gains in strength/power are better accomplished by multiple sets with  ___ repetitions per set.

4-6

Resistance training will stimulate muscle growth by a variety of mechanisms. List the likely mechanism of increasing muscle size?

what are examples of whole foods an athlete could eat to meet the increased protein requirement?

chocolate milk, fatty fish, nuts or seeds

explain the importance of post exercise nutrition

Protein intake close to a resistance exercise may alter messenger-RNA expression to promote muscle hypertrophy, inhibit protein breakdown, and allow net muscle protein accretion. Consume high-quality protein within 1-2 hours after exercise. 20 grams of protein or an equivalent of about 9 grams of essential amino acids can help maximize muscle protein-synthesis rates during the first hours of post-exercise recovery. Proteins that digest rapidly and are high in leucine content, are usually more efficient at stimulating muscle protein synthesis.

what are examples of high-quality protein?

milk, eggs, and whey