Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Coming out of college, he was 6'4", 390 lbs., a near anomaly of an athlete. MuscleMeds Carnivor Mass. Weight Gain/High Calorie Meal Plan for Athletes – Page 3 Sample 1-Day Menu (3,500-3,800 calories) Meal Menu Breakfast (700-800 calories) 2 whole wheat tortillas each with ¼ cup or 1 slice 2% cheese, 1 scrambled egg and 2-3 oz lean Canadian bacon Carry healthy snacks with you. We comply with the HONcode standard for trustworthy health information -. Endurance sports include running, swimming, and biking over long time periods or distances. Male athletes who maintain a low body weight or want to lose weight may also follow this plan. Many high school freshman and sophomore athletes become obsessed with ways to gain muscle mass. ©2017 Sanford Power/Sport NGIN. They frequently want to lose weight (and specifically fat) to be competitive and improve performance, while maintaining or gaining lean tissue. Through four years' training, college football players gain strength and size. Use an online calculator or talk to a dietitian to figure out how many calories you need to maintain your size. Examples include cheese, peanut butter, avocado, nuts, and granola. Examples of lean protein include chicken and turkey. Excess food consumption for weight gain can increase body fat and risk factors for chronic diseases. Focus on lean protein. Aim for 15-25 grams of protein after your exercise along with a snack that is rich in carbohydrates – a fruit and yogurt smoothie, turkey sandwich, balanced regular meal such as chicken with rice and vegetables, are some good examples. I weighed about 145 pounds, and frequent practices kept me working out all the time. Nuts and nut butters can be added to toast, fruit, smoothies and make great trail mixes. Many athletes have a difficult time gaining weight and want to know how to properly gain muscle without gaining extra body fat. Eat every 2 to 3 hours and 30 minutes after you exercise. By Cindy Kuzma Build a balanced plate and choose quality calories such as whole grains, fruits, vegetables, dairy, lean meats and healthy fats is important. To gain weight, you must eat more calories than you burn. If … Trail mix is a good choice because it contains dried fruits and nuts. Medically reviewed by Drugs.com. Add sliced avocado or guacamole to meals, smoothies and sandwiches, Nuts and nut butters can be added to toast, fruit, smoothies and make great trail mixes, Drizzle your veggies with olive or canola oil. This is … Available for Android and iOS devices. For the active individual, an overall increase in total energy intake and following an appropriate training are key to muscle growth and weight gain. Lose fat during the off-season. All Rights Reserved. Gaining weight too fast can cause adverse effects such as changes in hormone levels, increases in triglyceride production, greater increases in fat among others. Academics. Saturated fat is an unhealthy type of fat because it may increase blood cholesterol. This material must not be used for commercial purposes, or in any hospital or medical facility. Previous studies have shown that though students do gain weight during their first year in college, the gain is less than the fabled 15 lbs. These are healthy choices and have more calories per serving than puffed rice or corn flakes. Focus on food first instead of just trying to add in a supplement for “weight gain” because you can easily add those extra calories through real food sources. By the time I was a sophomore I had been lifting for about three years, was a three-sport athlete (football, basketball, run/throw in track) and never really had any breaks from running or an off-season to gain weight. 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