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Just because he had bacon and eggs at noon does not make it
breakfast. Eat early! "Yeah I had a bowl of Fruity Pebbles."
This one is my favorite. Next time, just pour some sugar in a bowl
and eat that. "Well I had half of a bagel and some juice."
I have some leftover bread crumbs if you want to eat those too?
Eat a Big Breakfast Everyday Since your early childhood, you've been told that breakfast is the
most important meal of the day. And, here at Michigan State we teach
our athletes this same simple philosophy-- that skipping breakfast
is a bad idea. It can only be detrimental to an athlete as he or she
is less effective in concentration, works less efficiently (Pollitt,
1995), feels irritable and short tempered, or falls short of energy
during workouts (Clark, 1997).
Set a Schedule to Eat
You need to set a consistent schedule for yourself to follow. Even
on the weekends, if you want to sleep in, get up and eat by 9:00am.
Noontime is lunchtime. So, look at it in this manner. If you ate a
snack at 9:00pm the night before and did not eat again until noon,
thatıs fourteen hours without eating! Thatıs just to long to go
without food if you want to gain weight. Make sure to leave yourself
some time in the morning to eat breakfast or take a breakfast with
you. As sports nutritionist, Nancy Clark says, "a high-energy
breakfast sets the stage for a high energy day" (1997).
Keep it Simple
It's simple, people, eat a healthy and balanced breakfast every day.
Make sure to choose foods that are going to help your athletic
performance. Your diet should consist of eating approximately 60%
complex carbohydrates (fruits, vegetables, some pastas, and a few
breads), 20-25% fat (naturally from seeds, nuts, and vegetables),
and 15-20% protein (lean stuff like fish and chicken and some red
meats). Keep in mind that sugary cereals tend to suffice your sweet
tooth rather than promote your health (Clark, 1997).
The formula to gain 1 lb/week is your bodyweight x 20 = daily
caloric needs.
Make sure to eat a big breakfast and energize yourself for the day.
Athletes burn more calories than the general population. In order to
gain weight, an athlete must take in more calories than he or she
burns.
For example, a 200 lb. basketball player would require (200 lbs. x
20) 4000 calories per day from the previously recommended diet
(Riley, 1997).
Other Weight Gain/Maintain Tips:
- Snack often between meals.
- Eat more than you normally would at mealtime.
- Eat high calorie foods and drinks.
- Drink plenty of fluids such as water and juice.
- And maybe as a last resort, drink
a "calorie/nutrition shake".
Truth about Supplements
Many people look for the path of least resistance when it comes to
strength training/weight gaining and as a result, purchase the new
and improved weight gain supplement. The nutritional value of most
weight gain supplements is usually no different than that of a
balanced diet and in many instances are much more expensive than
shopping for groceries. And, the use of some supplements have
actually resulted in worse performance and serious health risks.
Unfortunately, the lack of knowledge by athletes and coaches results
in the purchasing these expensive products with little or no
prevail. A quick fix can never be a substitute for hard work.
Conclusion
To gain weight one must live like a champion by eating the right
foods often, drinking plenty of fluids, and getting lots of sleep.
Set a schedule and stick to it. Include the following items in your
schedule and follow it religiously:
- Academic and/or Employment Commitments
- Team and/or Individual Practices
- Strength Workouts
- Meals
While following your schedule, you must implement the HARD WORK!
Success does not come easy, so pour your heart and soul into
everything you do, including eating!
References:
Clark, N. 1997. Nancy Clarkıs sports nutrition guidebook. Chapter 3,
pp. 56-67.
Pollitt, E. 1995. Does breakfast make a difference in school? J Am
Diet Assoc 95 (10): 1134-1139.
Riley, D. 1997. Weight gain self-test. Washington Redskins Strength
& Conditioning Manual.
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