GAINING WEIGHT FOR ATHLETES.
I’ve struggled with the ability to gain weight and muscle mass for as long as I can remember. As an athlete, I was always told I wouldn’t be successful in my sport unless I put on 20 pounds. Probably true, but why didn’t anyone tell me HOW exactly to gain 20 (HEALTHY) pounds?
DISCLAIMER: Yes, GAINING weight is a struggle for some people too. I used to feel extremely self-conscious and hurt when people would say “you’re so skinny!!” or “eat more, you’re skin and bones!” Body shaming in any way is oppressive. But that conversation is for another blog post...
Anyway, after many many years of trial and error, here are some things that worked for me in my weight gain and building muscle mass journey.
DON’T SKIP A MEAL.
In fact, maybe add a few in. I know it sounds so simple but you’d be surprised at the amount of times I’ve made up excuses (and I know plenty of people who do too) for missing a meal.
“I slept in so I didn't get to eat breakfast.”
“I was rushing to class so I forgot to eat.”
“I didn’t have time to pack a lunch.”
Yeah, those excuses aren’t going to do you any good when you’re trying to gain weight and on top of that, you won't be consuming an adequate amount of calories to fuel your body for training or matches.
Breakfast is the most overlooked meal but in my opinion, the most important! Some quick and easy meals to get calories in and start your day off right are oatmeal with fruit or whole-grain toast with peanut or almond butter! Very simple but still effective.
In college I used to set a timer for every 2-3 hours to remind myself to eat. It is definitely going to come down to how well you can hold yourself accountable. Consistency is key so a good first step is a timer to help remind you.
2. EAT REAL FOOD!
A huge misconception is that junk food will help you gain weight. Maybe true, maybe not true but you do not want to be gaining “bad” weight.
I had a friend (who is also an athlete) who only ate fast food for a week and actually LOST weight. If you’re constantly putting unhealthy food into your body in hopes to stack on a few pounds, you may or may not gain weight but you will 100% sacrifice performance.
You will get tired faster, you’ll experience decrease in motivation, and it’ll take you longer to recover. Some examples of real food you could add or increase in your diet are fruits, veggies, whole grains, legumes, nuts, lean meats, fish, nut butter, etc.
Here are some tricks that helped me make my meals more calorie dense:
Adding peanut butter or almond butter to my protein shakes.
Adding avocado to any meal, or adding it to a morning smoothie.
Add extra olive oil on your meats or potatoes.
Carry around a jar of peanut butter and a spoon. (sounds crazy, but I totally did this one all throughout college!)
Take nuts with you everywhere as something small to snack on.
3. IMPROVE AND INCREASE STRENGTH TRAINING
It was SO important for me to increase my strength training when gaining weight. On a muscular level, there is nothing better than giving your body a clear message to grow!
For me 3- 4 days of heavy strength training without exception was the sweet spot, however I know one method doesn’t work for everyone. I was working with a trainer who changed my whole athletic career just by teaching me how to not be afraid of heavy weights. I would definitely suggest investing in a personal athletic trainer who has knowledge in your sport.
It took A LOT of trial and error for me and I spent A LOT of time learning about the gym and my body. REST between sets was also a huge game-changer for me; 60-90 seconds between hard sets of 6-8 reps. This rest time allows you to get your heart rate back down before the next set which protects the calories you’re intaking.
4. PRIORITIZE SLEEP
Speaking of rest, my trainer told me that after sessions, I needed to go home, drink a shake, eat a big meal, and take a nap! Do you think that sounds crazy? I did too! But making rest and sleep a priority really helped me see major gains!
The best training routines and best diets won't compensate for insufficient rest. Sleep is the most restorative action you can take in your weight gain journey and it allows you to train harder. Every night I try to get 8-9 hours of sleep in order to enhance muscle recovery and brain function.
PS. I am not a certified personal trainer, nor do I believe all training methods work for all people. These are some of the methods that worked for me as a small athlete who was trying to gain weight. I had a few personal trainers over the course of my career and I would highly suggest you to get one if you’re serious about accomplishing your fitness and athletic goals!
Let me know in the comments or email me about your own personal fitness journeys! I’d love to hear them!