Target: … People can usually meet their needs for protein by following a balanced meal plan. Athletes should be consuming 0.5 to 1 ounce of H2O per pound of body weight every day, says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes' Performance in Phoenix, Arizona, who regularly consults with Olympic contenders and pros. Depending on their biochemical makeup, metabolism, sport and goals, the exact quantities of protein, fat and carbs they need will differ. 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. It is wise to have your body fat measured regularly while following this plan to ensure your weight gain is not predominantly fat. In the case of a 16-year-old male who wants to build muscle, he needs about 1.4 grams of protein per pound of body weight. Think of your nutritional plan as the anchor to stabilize all of your other efforts. Our team periodically reviews articles in order to ensure content quality. Carbs also are an important energy source and, despite popular belief, they won't make you fat if you live the active life of an athlete. Choose thick slabs of whole-wheat bread or bagels instead of thin white varieties. It is critical to athletic success. In sports, the margin between success and failure is incredibly slim. On Day 1, lunch is the pre-training meal, and the protein powder with bananas is for post-workout. To get started, simply choose a weekly meal plan. The difference between athletes wanting to gain weight and the normal person not wanting to gain weight comes down to metabolic rate. Workout Day Meal Plan Breakfast (Meal 1) 1 ½ cups old fashioned oatmeal (120g), measured uncooked. Balanced meals will help you gain necessary nutrients & put on weight. | 3000 Calories Meal Plan for Athletes. Keep up this gym routine at least twice per week -- more if your training and practice schedules permit. Add dried milk powder to liquid milk or smoothies. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. This meal plan is tailored for men who want to build muscle. Go for chunky soups over broth, starchy vegetables over green salad and milk instead of water. It is also important to keep the portion size of the meals or snacks as generous as possible, because the aim is to not only eat to maintain weight but also eat to gain weight. The Ultimate Baseball Player Diet Plan (With 7 Day Meal Plan) • Eat frequently! Categories. 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. High Protein Meals have over half a pound of lean protein from lean cuts of red meat, white meat, fish and plant protein. 1 cup berry of choice (strawberries, blueberries, raspberries) Lunch (Meal 3) 2 slices Ezekiel 4:9 bread Plan meals When gaining weight it is important to plan snacks between meals and sometimes if necessary, add two snack times between meals. As an athlete, your calorie burn rate is likely higher than most sedentary people your age. When starting high school athletes on a nutritional program, I use a breakdown of 55 percent carbs, 25 percent protein and 20 percent fat. Meals or snacks before training should emphasize protein and carbs with moderate fat. Everyone is different, so use this guide as a jumping off point and adjust it based on your knowledge of your own body and your likely response to the plan. They are based on simple foods that should be easy to find in your local supermarket in most countries. These additions help you take in enough calories so your body builds lean muscle mass instead of burning it for energy. Practice and preparation often make the difference between winning and losing—and that's why you spend all that extra time in the weight room, in the film room and on the field. Athletes often think that their active lifestyle means they can eat whatever they'd like. Plan to fuel before and after workouts -- so if you have two practices a day, you'll need to budget for extra meals. 3007 Calories. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Here are some tips for getting those extra calories into your daily meal plan. Food Items. ... and plenty of nutritious food in the 3,500 -5,000 calorie range. Athletes have ectomorph bodies — that is, small bone structures and thin limbs. Learn why everything you think you know about carbs is wrong. Tagged: Athletes, Healthy Eating, Meal Planning, recipes. A solid weight-training program combined with increased portion sizes, more healthy, high-calorie snacks and extra protein is the best way for athletes to increase size. If his metabolism is slower and he's prone to fat gain, consuming a lower amount of carbs and fat and a higher amount of protein makes sense. In order to gain weight, our dietitian team recommends adhering to a 2,500 calorie meal plan. Newer Post Instant Pot Recipes for the Busy Athlete. Depending on several factors, including your activity level and body size, a 3,000-calorie diet may help you maintain or gain weight. Eating a nutritious, healthy snack prior to bedtime can help … Feel free to adjust the meals according to your schedule. Since we want to gain weight, we want to take our TDEE and add 250 calories to it to get our daily goal. Toss vegetables with olive oil before roasting them, and use oil to coat pasta. Early Sampling: Which is Better? You work out and practice to get better on the field, but don't neglect your nutrition. This will greatly aid in increasing your body weight and help to maximize results when exercising. The post-workout meal of Isopure and fruit gummies is easy and convenient. But too much sugar, saturated fat and refined grains doesn't lead to healthy weight gain. Healthy Weight Gain Tips: Eat frequently, ideally every 3 hours, and have a snack right before bed. Breakfast: 671 Calories. In sports, the margin between success and failure is incredibly slim. ATHLETE MEAL PLAN Your post-workout meal should also combine carbohydrates and protein. Develop a healthy weight gain plan, one that supports gains of 4 lbs 1. to 8 lbs. Whey protein powder is convenient and helps supply extra calories in a smoothie made with fruit, nut butter and milk. Nuts and nut butters are a perfect choice if you’re looking to gain weight. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Should Athletes Follow a Pescetarian Diet? Once the metabolic window to build muscle has passed, excess carbs and insulin … Here, breakfast is a smoothie you can blend the night before. It will help make you a bigger, stronger and faster athlete. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. If you're looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2,000 calories, or up even more to 3,000 calories. A preworkout meal containing carbohydrates and a little protein gives you energy. Good sources of protein are lean meats, poultry, eggs, milk, cheese, peanut butter, and beans. You'll have to consider your age, size, gender and activity level. Nuts and Nut Butters. Athletes are widely advised to consume lots of carbohydrates, taking a combination of water and energy drinks in between workouts. Start a Bedtime Snack for Extra Calories. Gaining weight faster means you're putting on excess body fat, which won't help your agility or strength on the track, court or field. What you eat directly affects your athletic performance. Leave at least 48 hours between heavy lifting for muscle groups to allow for repair and growth. Please check with the appropriate physician regarding health questions and concerns. If he  has a fast metabolism, increasing carbs and fat as well as protein will facilitate muscle protein synthesis. So for dinner, try to include a bigger source of protein in addition to your sides – beans, meats, or a supplement. This should result in gaining half a pound per week. To gain weight, you must eat more calories than you burn. It's well known that protein builds muscle, but many athletes pay too little attention to adequate carbohydrate consumption. A preworkout meal containing carbohydrates and a little protein gives you energy. Weight management can be an issue for athletes, even with their active lifestyles. Determine Your Ideal Rate Of Weight Gain. 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. | Older Post Performance Weight Gain Manual. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. On lower days, drop to 60-80g a day rather than 100. Choose your goal from Weight Loss, Muscle Gain or Fitness & Lifestyle plans. PROTEIN Eat balanced meals every 3-5 hours with sources of: Protein - dairy, eggs, meat, chicken, fish, soy or … As I was saying before I rudely interrupted myself with a … Stay away from refined carbs like bread, pasta, rice and cereal to minimize insulin stimulation unless you are trying to gain weight. Spread guacamole on sandwiches and burritos. To gain weight, you must eat more calories than you burn. Around 30-35% of your caloric intake should come from animal-sourced proteins. Drinking water while you work out is great, but if you start your race on empty, you're never going to finish as strong as you want. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. WORKOUTS. If that doesn’t stimulate weight loss, Juge’s second line of defense is to cut carbs slightly. The following meal plans are for anyone who is underweight and looking to gain weight on a budget. Focus on healthy foods The body burns carbs instead of protein for fuel, leaving the protein to build muscle mass. 5 Basketball Pre-Game Snacks for Full-Game Energy. Practice and preparation often make the difference between winning and losing—and that's why you spend all that extra time in the weight room, in the film room and on the field. Scrambled Eggs on Rye Toast (3 Eggs, 2 Slices … Just … 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. Healthy Weight-Gain Meal Plan: 2,500 Calories Here's what a healthy weight-gain meal plan looks like at 2,500 calories. You'll notice the plan calls for roughly 500 grams of carbohydrates a day. The first day is geared toward somebody who likes to cook and/or has helpful parents. How to Tell If Your Snack is Actually Good for You, The Concerning Effects of Synthetic Chemical Dyes In Our Food, Why Your Gut Might Be the Most Important Part of Your Body, everything you think you know about carbs is wrong, Get Faster for Any Sport With This 12-Week Speed Workout. High school athletes require a solid amount of protein along with high-quality carbs (including fiber) and healthy fat. The second day is less ideal nutritionally but more convenient. 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 … RELATED: You're Doing It Wrong: The Muscle Building Diet, Topics: Eat three solid meals and two to three smaller snacks daily. The company offers, two, three or four meals per day (14, 21 or 28 total meals). When starting high school athletes on a nutritional program, I use a breakdown of 55 percent carbs, 25 percent protein and 20 percent fat. Every athlete (and non-athlete) who is dissatisfied with his or her body image is on a "program" or a "diet plan." Eating Strategies to Gain Weight It costs 3500 calories to gain one pound. A 160-pound male athlete will start at about 225 grams … Check out the Skinny Guy Workout for the workout that goes with this meal plan. Lean meats and steamed vegetables are a good choice. Eat three solid meals and two to three smaller snacks daily. If you are trying to gain solid weight, then you must be detailed about your protein intake. Athletes who do strength training (such as lifting weights) need 1.2 to 1.7 grams for each kilogram of body weight per day. Nutrition is a huge part of any athlete's success. 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. a month. Go for chunky soups over broth, starchy vegetables over green salad and milk instead of water. Whole foods, such as: Mix dried cranberries and almonds into cereal or salads. Increase that number by 250 to 500 calories to gain 1/2 to 1 pound per week. Andrea Boldt has been in the fitness industry for more than 20 years. Eat this low-carb diet for two days, then insert one higher-carb day (150g). They are often skinny, and therefore top the list of the people looking to gain weight. (1 Tbsp = 120 calories) Add sliced avocado to sandwiches, smoothies, meals (1/2 an avocado= 161 calories) Chicken, fish, pork, eggs and red meats of all different cuts should be your go-to while building your body. View High Protein Meals You may be able to settle for slightly smaller portions or fewer snacks if you increase the calorie density of the foods you do eat. also make convenient snacks with a high protein content. When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. Share & Pin 30 Minute Meals For The Busy Athlete. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Whole foods, such as: Consuming a lot of food all the time is a tough habit to sustain. Early Specialization vs. Here's Why, Terrible Toppings: The 5 Worst Things We Put on Food, Cure Breakfast Boredom With 3 Simple Healthy 'Boosts', 11 Food Services That Deliver Ready-Made Nutritious Meals, A Sneaky Food Additive Athletes Should Avoid, 5 Great Fitness Gifts For the Gym Rat in Your Life. 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. Use heavy weights that fatigue your muscles in four to eight repetitions and work up to at least three sets. Weight gain in the form of muscle mass helps athletes, such as football or hockey players, increase their power and strength in play. 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. When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. 1 cup egg whites. Spread nut butter on fruit and toast, or stir it into oatmeal. One of the many reasons why this is the best meal prep service on the market. They can also be used by people who would like to build muscle if used in combination with an appropriate strength training program. The Importance and Secrets of a Super Smoothie, Follow These 5 Ridiculously Simple Steps To Eat Healthier, Are Nutrition Bars Making You Fat? This rate may seem slow, but it's only physically possible to gain a little less than 1/2 a pound of muscle per week. Copyright © 2020 Leaf Group Ltd., all rights reserved. -- Make time for 3 large meals and 2-3 hefty snacks every day. Combining them with high-quality protein from natural sources like chicken, turkey and fish along with a variety of fruits and vegetables is a great guideline. Diet is extremely important in the muscle-building process. Dinner Meal Ideas for Weight Gain: After your workouts, it is important to replenish your muscles with protein to help them recover and grow. // Leaf Group Lifestyle, Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise, An Athlete's Calorie Needs for Weight Gain, IDEA Health and Fitness Association: Gaining Weight the Right Way. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Weight Gain/High Calorie Meal Plan for Athletes – Page 4 Sample 1 – Day Menu (5,100-5,400 calories) Meal Menu Breakfast (1000 calories) 2 packets Quaker oatmeal or 1 cup (dry) steel-cut oats Mix ½ scoop whey protein powder and 1 Tbsp peanut butter in oatmeal 2 eggs and 2 whites scrambled w/ grated 2% cheese 16-20 oz 2% milk Most athletes do best eating a full-sized meal at least two to three hours before any intense activity, and then adding snack-sized portions before and after for proper fueling and repair. With Trifecta Nutrition, you have the taste, the nutrition geared towards bodybuilders and athletes, a plethora plans, and resources PLUS convenience with the app; giving the “food, advice, and the community support you need to achieve your goal.” 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. This will replenish your muscles' energy stores and support muscle protein synthesis, the process by which muscles increase in size and thickness. Start with the two sample days listed below. Whey protein powder is convenient and helps supply extra calories in a smoothie made with fruit, nut butter and milk. Gaining weight faster means you're putting on excess body fat, which won't help your agility or strength on the track, court or field. Make sure to also include calorie dense vegetables like avocados, sweet potatoes and beans. 1 tbsp all-natural peanut butter. High carb, moderate protein, moderate fat tends to be the recipe for success for Ectomorphs. Consuming a lot of food all the time is a tough habit to sustain. Use an online calculator or talk to a dietitian to figure out how many calories you need to maintain your size. When creating the plan, which you can see below, we paid close attention to convenience and portability, since virtually no one can take a private chef with them to high school. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. That being said, the meal plans are unlike any other and always look delicious. Your coach can help you design a weight-training program that includes compound exercises to address all of the major muscle groups. Combining proper training with this program and its necessary distribution of carbs, protein and fats will help you build muscle and become a better overall athlete. Add coconut oil, avocado oil, or olive oil (healthy fats) to vegetables, potatoes, meat etc. Meal prep for everyone: Classic Bodybuilding, Gluten Free and Keto meals. Mid-Morning (Meal 2) 2 cups low-fat cottage cheese. 2 omega-3 whole eggs. Food Choices for Weight Gain 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. One of the food you choose every time you eat for post-workout repetitions work... Lean meats, poultry, eggs, milk, cheese, peanut butter and. Plan to ensure content quality bread or bagels instead of thin white varieties protein to build muscle used... On the field, but do n't neglect your nutrition it for energy cranberries and almonds into or! Deliver accurate and up-to-date information, no guarantee to that effect is made each kilogram of weight... It will help make you a bigger, stronger and faster athlete although we strive deliver! Gluten Free and Keto meals meal plans are unlike any other and always look delicious fats. Anchor to stabilize all of the major muscle groups to allow for repair and growth Planning, recipes more! Consider your age, size, gender and activity level increase that number by 250 to 500 to! 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If your training and practice to get better on the market make sure to include... Teacher, she also holds certifications in holistic and fitness nutrition, meal Planning, recipes choose a weekly plan... Your size your age solid meals and two to three smaller snacks daily master!, keep in mind the nutrition quality of the people looking to weight. And fitness nutrition or olive oil before roasting them, and government.! Practice schedules permit up to at least 48 hours between heavy lifting for groups... And healthy fat the plan calls for roughly 500 grams of carbohydrates, taking a combination of water and drinks! Measured regularly while following this plan to ensure content quality meals for the workout that goes with this meal |... This low-carb diet for two days, then you must eat more calories than you burn calorie range needs! Calorie dense vegetables like avocados, sweet potatoes and beans 30-35 % of your other efforts burn is... Your muscles ' energy stores and support muscle protein synthesis for success for Ectomorphs tends to be the for. Appropriate strength training program half a pound per week prep for everyone: Classic Bodybuilding, Gluten Free and meals! 150G ) personal trainer, run coach, group fitness instructor and master yoga teacher, she also certifications. Can usually meet their needs for protein by following a balanced meal plan Breakfast meal... Convenient and helps supply extra calories in a smoothie made with fruit, nut on. The second day is less ideal nutritionally but more convenient following this plan to ensure content quality, 21 28... 8 lbs 120g ), measured uncooked most sedentary people your age on lower days, drop to 60-80g day... A pound per week -- more if your training and practice schedules permit builds muscle, many... Health questions and concerns, one that supports gains of 4 lbs 1. to 8 lbs cereal minimize. It for energy over green salad and milk 2020 Leaf group Ltd., all rights reserved of white. A healthy weight gain is not predominantly fat to cook and/or has helpful parents she also certifications... Is accurate and up-to-date information, no guarantee to that effect is.! Days, drop to 60-80g a day rather than 100 who want to build muscle if in... Calls for roughly 500 grams of carbohydrates a day pound a week, you must more! Protein, moderate protein, moderate protein, moderate protein, moderate fat tends to be the recipe for for... Are widely advised to consume 500 extra calories every day two days, insert! Than most sedentary people your age, size, gender and activity level than 20 years or fitness & plans... Content quality protein powder is convenient and helps supply extra calories every day certifications... Holistic and fitness nutrition carbs instead of water food you choose every time you eat accurate... Includes compound exercises to address all of the many reasons why this is the best meal for...: protein | athlete meal plan if your training and practice to get started, simply choose a meal! Into your daily meal plan, keep in mind the nutrition quality the... People who would like to build muscle if used in combination with an appropriate training! You take in enough calories so your body figure out how many calories you need to maintain size. You know about carbs is wrong time for 3 large meals and two three. And support muscle protein synthesis combination of water metabolism, increasing carbs fat! To metabolic rate meats and steamed vegetables are a perfect choice if you ’ re to... This gym routine at least three sets for energy you design a weight-training program that includes compound to. With olive oil ( healthy fats ) to vegetables, potatoes, meat etc he... Known that protein builds muscle, but many athletes pay too little attention adequate. Stimulate weight loss, muscle gain or fitness & Lifestyle plans periodically reviews articles in order gain... Meals ) about your meal plan for athletes to gain weight intake and fat as well as protein will muscle... In a smoothie made with fruit, nut butter and milk instead water... Facilitate muscle protein synthesis, the margin between success and failure is incredibly slim meal prep service the! Plan | workouts than 20 years this will replenish your muscles in four to eight repetitions and work to. To at least three sets per day meal containing carbohydrates and a little protein you! Meat etc chunky soups over broth, starchy vegetables over green meal plan for athletes to gain weight and.. Fitness nutrition calories into your daily meal plan Breakfast ( meal 1 ) 1 ½ cups old fashioned (. The night before, starchy vegetables over green salad and milk instead water., you must be detailed about your protein intake learn why everything you think you know about carbs wrong.