Having Trouble Gaining Weight?
Try These Tips
I can’t tell you how many players contact me about this time every year begging me to help them gain weight or at the very least help them from losing weight. They tell they have tried EVERYTHING and they just cant gain weight.
As I go through my checklist ( see below) asking if they are doing these things the usual answer is NO. Oh sure I get a yes on one or two but for the majority the answers to each tip listed.
If you are having trouble gaining weight then check out this list of things that you need to do to help yourself.
1) The
most important ingredient to gaining muscle mass is to ensure that your body
has constant nutrients to build muscle. This means that you must eat at least
approximately every 3-3.5 hours. The old notion that 3 solid meals provide you
with enough nutrients to live is a myth, at least when it comes to athletes.
Athletes usually have more muscle mass, they usually burn more calories and
they usually require more nutrients than the average person simple because of
the stress on the body and the active lifestyle they live.
I recommend a portion of protein and a portion of carbohydrates every 3 hours
from the time you wake up to the time you go to bed. Carbohydrates should come
from fruits and vegetable as much as possible. You can also add a starch to
these meals if you are having an extremely hard time gaining weight, this
includes breads, pasta etc.
2) Consume
a meal first thing when you get up in the morning. Consider that with a normal
nights sleep of at least 7 hours you body is starving. Your body at this time has to use something
for energy and if you are extremely lean then this usually means that your body
is burning precious muscle mass for energy. It is therefore vital that you
consume a good breakfast first thing in the morning.
3) Consume
a meal directly before going to bed. Once again you are about to go at least
7-8 hours without eating anything. Your body needs to burn something for energy
and if it has no food to burn it will then look to body fat or to lean muscle
mass. The longer you have food in your body to burn and to use for building
muscle mass the better chances you have of being able to gain weight.
4) Try
to eat something right before your workout/practice and again right after you
finish your workout/practice. When working out, your body obviously burns a lot
of fuel. Make sure that the fuel that is being burned is from food and not from
precious muscle mass.
5) Consume
extra vitamin/mineral supplements. In order to build muscle you must first
break it down. This places a lot of extra stress on the body and requires
enough nutrients to overcome the stress. I usually recommend, in addition to
the very nutritional food you are already eating ( right?), consuming extra vitamin
and mineral supplements especially those high in antioxidants.
6) Make
sure your body is well hydrated. Try to consume at least 8 glasses of water
every day. This is so often overlooked by athletes. Consider however, that in
order for many of the chemical events that need to take place in your body in
order to build muscle, require a well hydrated body. Do not forget to drink
your water.
7) Proper
rest. In order for your body to recover from a hard workout your body needs to
rest. You must get at least 8 hours of sleep every night and in some cases you
may need more. Don’t be afraid to take a nap in the middle of the day if you
feel like you need it. Listen to your body, if you feel run down get some more
rest.
Dr. Clint Steele,
DC, CSCS
Dr.
Steele specializes in training hockey players off ice and in the weight room.
His programs have helped hockey players from all over the world from peewees
through the pros improve their game and reach their ultimate potential. In
addition he is founder and president of Better Hockey Inc., which runs
betterhockey.com, and TOPDOG Off-ice strength training and conditioning
programs for players in person or over the internet/phone. Dr. Steele can be
reached at info@betterhockey.com.
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Phone: 1-866-TOPDOG1 or 207-782-1171 Fax: 1-207-782-6176
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