CHARLESTON AIR FORCE BASE, S.C. –
When it comes to weight, most sports-active men maintain their desired weight or struggle to lose a few pounds. Others, however, wish they could add a few pounds, such as football players, bodybuilders or men just wanting to gain weight by building their muscles.
So how does one gain "lean weight?" Most guys focus too much on protein, sometimes consuming excessive amounts which means extra calories get stored as fat. Protein by itself does not build muscle -- progressive, resistance strength training does. That pound of steak doesn't just convert into bigger biceps. People need extra calories primarily from extra carbohydrates. Carbohydrates fuel muscles so the muscles can perform intense muscle-building exercises.
A common concern for male athletes wanting to gain weight is how to get enough "healthy" calories without the added bulk, or that over-stuffed feeling. Extra calories need not come from fast food or junk food -- that will only sabotage efforts by providing low quality foods high in fat. Instead, try including these foods:
Cold cereal - Choose dense cereals (as opposed to flaked and puffed types) such as granola or muesli. Top with nuts, raisins, bananas or other fruit.
Juices - Apple, cranberry, cranapple, grape, pineapple and most of the juice blends have more calories than grapefruit, orange or tomato juice. Adding less water to concentrated juice can increase calories.
Fruits - Bananas, pineapple, raisins, dried apricots and other dried fruits contain more calories than watery fruits, adding less bulk.
Milk - Boost the caloric value of milk by adding 1/4 cup powdered milk to 1 cup of 2 percent (not whole) milk or try malt powder. Blend smoothies using milk, ice, yogurt and fruit.
Toast - Spread with peanut butter, margarine, jam or honey.
Sandwiches - Select hearty, dense breads such as sprouted wheat, honey bran, rye or pumpernickel. Peanut butter and jelly makes an inexpensive, healthful and high-calorie choice.
Soups - Hearty lentil, split pea, minestrone and barley soups have more calories than brothy chicken and beef types. To make canned soups (such as tomato or chowder) more substantial, add evaporated milk in place of water or regular milk or add extra powdered milk.
Meats - Although beef, pork and lamb tend to have more calories than chicken or fish, they also tend to have more saturated fat. Eat them in moderation and choose lean cuts. To boost calories, sauté chicken or fish in healthy oils such as canola or olive oil and add wine sauces and bread crumb toppings.
Beans, legumes - Lentils, split pea soup, chili with beans, limas and others are not only calorie dense but are also excellent sources of protein and carbohydrate. Hummus (made with chick-peas) is an easy snack or sandwich filling.
Vegetables - Peas, corn, potatoes, winter squash and beets have more calories than green beans, broccoli, summer squash and other watery vegetables. Add margarine, slivered almonds and grated low-fat cheese. Add calories to the watery vegetables by stir-frying in olive oil.
Salads - What may start out being low-calorie lettuce can be converted into a substantial meal by adding cottage cheese, sunflower seeds, assorted vegetables, raisins, tuna fish, lean meat and croutons. Use dressings made with heart-healthy oils such as olive or canola.
Desserts - By selecting desserts with nutritional value, treats can be enjoyed while also nourishing the body. Try oatmeal-raisin cookies, chocolate pudding, stewed fruit compotes or low-fat frozen yogurt. Blueberry muffins, corn bread with honey, or banana bread can make healthy desserts.
Snacks - Some healthy snack choices include fruit yogurt, low-fat cheese and crackers, peanuts, pretzels, English muffins, bagels, bran muffins, vegetable pizza, fruit smoothies, bananas, dried fruits and sandwiches.
For more information regarding sports nutrition, contact the Health and Wellness Center at 963-4007.