Weight gain

I. Two basic reasons why an athletes attempt to gain weight:

a. To improve physical appearance
b. Enhance athletic performance

Note: For WEIGHT GAIN IN THE FORM OF MUSCLE MASS a COMBINATION of

DIET AND PROGRESSIVE RESISTANCE TRAINING IS ESSENTIAL. HOWEVER,
GENETIC PREDISPOSITION, SOMATOTYPE AND COMPLIANCE DETERMINE
THE ATHLETES PROGRESS.

II. Muscle composition

a. 70% water
b. 22% protein
c. 8% fatty acids and Glycogen
III. Calorie Intake
a. 2500 calories is need for each 1lb increase in lean tissue. ( this is if all
extra calories are used for muscle gain)
b. 350 to 700 kcal above the daily requirements would supply the calories
needed to support a 1 to 2lb weekly gain in lean tissue as well as the
energy requirements for the training.
IV. How to accomplish increased calorie intake, it is recommended that athletes
eat
a. Frequently
b. Choose higher calorie foods
c. Eat more items at each meal
d. Eat more then five times a day
V. Protein requirements for athlete are estimated at 1.5 to 2.0/kg/g of body
weight per day and may be higher if the athlete’s primary source of protein is
plant based. (Plant proteins have a lower biological value than animal
proteins).