When starting high school athletes on a nutritional program, I use a breakdown of 55 percent carbs, 25 percent protein and 20 percent fat. 5 Basketball Pre-Game Snacks for Full-Game Energy. It will help make you a bigger, stronger and faster athlete. They are often skinny, and therefore top the list of the people looking to gain weight. Whole foods, such as: To gain weight, you must eat more calories than you burn. What you eat directly affects your athletic performance. Around 30-35% of your caloric intake should come from animal-sourced proteins. It is critical to athletic success. The body burns carbs instead of protein for fuel, leaving the protein to build muscle mass. Now, although eating ANY EXTRA calories from any source will result in weight gain, our goal is to gain the RIGHT kind of weight, in … Go for chunky soups over broth, starchy vegetables over green salad and milk instead of water. You can work out as much as you want, but if you don't fuel your body properly, you will never reach your full potential. Use heavy weights that fatigue your muscles in four to eight repetitions and work up to at least three sets. Should Athletes Follow a Pescetarian Diet? Focus on healthy foods Nuts and Nut Butters. Please check with the appropriate physician regarding health questions and concerns. Workout Day Meal Plan Breakfast (Meal 1) 1 ½ cups old fashioned oatmeal (120g), measured uncooked. If that doesn’t stimulate weight loss, Juge’s second line of defense is to cut carbs slightly. That being said, the meal plans are unlike any other and always look delicious. Since we want to gain weight, we want to take our TDEE and add 250 calories to it to get our daily goal. In addition to eating a few extra ounces of meat, beans or poultry at meals, use pre- and post-workout time to add protein too. But too much sugar, saturated fat and refined grains doesn't lead to healthy weight gain. Weight management can be an issue for athletes, even with their active lifestyles. Whey protein powder is convenient and helps supply extra calories in a smoothie made with fruit, nut butter and milk. Spread nut butter on fruit and toast, or stir it into oatmeal. A preworkout meal containing carbohydrates and a little protein gives you energy. Athletes in these sports benefit from the strength and power that added size can provide, but weight gain can be just as much a challenge as weight reduction 1. Andrea Boldt has been in the fitness industry for more than 20 years. The company offers, two, three or four meals per day (14, 21 or 28 total meals). | Every athlete (and non-athlete) who is dissatisfied with his or her body image is on a "program" or a "diet plan." Whole foods, such as: Consuming a lot of food all the time is a tough habit to sustain. | Go for chunky soups over broth, starchy vegetables over green salad and milk instead of water. 3000 Calories Meal Plan for Athletes. Athletes who do strength training (such as lifting weights) need 1.2 to 1.7 grams for each kilogram of body weight per day. Balanced meals will help you gain necessary nutrients & put on weight. Choose thick slabs of whole-wheat bread or bagels instead of thin white varieties. Whey protein powder is convenient and helps supply extra calories in a smoothie made with fruit, nut butter and milk. This will replenish your muscles' energy stores and support muscle protein synthesis, the process by which muscles increase in size and thickness. While some athletes may seek to lose weight to improve performance, others have trouble maintaining or gaining weight because of a high metabolism or heavy training schedule. On lower days, drop to 60-80g a day rather than 100. Weight gain in the form of muscle mass helps athletes, such as football or hockey players, increase their power and strength in play. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. Leave at least 48 hours between heavy lifting for muscle groups to allow for repair and growth. Once the metabolic window to build muscle has passed, excess carbs and insulin … You work out and practice to get better on the field, but don't neglect your nutrition. The second day is less ideal nutritionally but more convenient. Although those extra hours are well spent, not enough young athletes realize they can get a big edge on their competition in a different place—the kitchen. Practice and preparation often make the difference between winning and losingâand that's why you spend all that extra time in the weight room, in the film room and on the field. Learn why everything you think you know about carbs is wrong. The Ultimate Baseball Player Diet Plan (With 7 Day Meal Plan) Choose your goal from Weight Loss, Muscle Gain or Fitness & Lifestyle plans. These additions help you take in enough calories so your body builds lean muscle mass instead of burning it for energy. ATHLETE MEAL PLAN Healthy Weight Gain Tips: Eat frequently, ideally every 3 hours, and have a snack right before bed. If you're looking to build muscle and become a more dominant athlete, check out this diet plan, created in consultation with Dr. Charlie Seltzer from Lean 4 Life. Make sure to also include calorie dense vegetables like avocados, sweet potatoes and beans. Mix dried cranberries and almonds into cereal or salads. A 160-pound male athlete will start at about 225 grams of protein, 500 grams of carbs and 80 grams of fat for a total daily caloric goal of around 3,600. This meal plan is tailored for men who want to build muscle. 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