1. Weight Gain/Weight Loss in Athletes: The Right Way
Amy Goodson, MS, RD, CSSD, LD
Ben Hogan Sports Medicine
Sports Dietitian
Dallas Cowboys
Texas Rangers
TCU Athletics

2. Outline Determine what is Appropriate for you Energy Needs
Quick Review on Macronutrients
Healthy Weight Gain
Healthy Weight Loss
Stay Healthy during the Holdays

3. Sports Nutrition for Weight Gain & Weight Loss
Improves performance both in competing and in training
Proper sports nutrition provides energy for activity & promotes recovery after exercise
Proper nutrition promotes good recovery
Proper nutrition can help change body composition
Decrease body fat, increase lean mass
Lose weight/gain weight

4. Determining What is Appropriate
Weight
Not the best indicator for competitive athletes
Male: 106# for 5 feet and 6# for every inch
Female: 100# for 5 feet and 5# for every inch
Body Fat (American Council on Exercise)
Classification Women Men
Essential Fat % 2-4%
Athletes % %
Fitness % %
Acceptable % %
Obese % plus 25% plus

5. Determining Energy Needs
Resting Metabolic Rate
Determining Activity Factor
Weight Gain/Weight Loss – 1# per week
Weight gain = +500 calories
Weight loss = calories

6. Factors Effecting Energy Needs & Intake
Growth
Elevated metabolisms (for boys typically)
Extreme leanness (for boys typically)
Puberty/hormone fluctuations (both)
Under or over-reporting food intake
Schedule
Practice times
Multiple sport practices
Knowledge
Availability

7. Quick Review: Carbohydrates
Purpose: Body’s “choice” for energy; primary energy contributor during exercise
Types of carbohydrates: simple & complex
Simple: jelly, cookies, hard candy, juice
Complex: bread, pasta, cereal, bagels
Whole grains and wheat products
Fruits
Vegetables
Dairy products
Sports drinks/gels/goos/blocks

8. Quick Review: Protein
Purpose: Build/repair muscles, hair/nail growth, boosts immunity, RBC production
Lean meat
Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon and turkey sausage
Take the skin off of meat
Eggs and egg whites
Low-fat dairy products
Milk, cheese, yogurt, cottage cheese
Whey protein powders and smoothies/shakes made with it…whey protein absorbs very quickly
Nuts, seeds, peanut butter have some protein

9. Quick Review: Fat Saturated Fats: “Bad Fats”
Fried foods, pastries/baked goods, creamy foods
Unsaturated Fats: “Good Fats”
Peanut butter, almond butter, nuts, seeds
Olive oil and Canola Oil
Avocado
Flaxseed or flaxseed oil
Can buy milled, as oil, or in breads and cereals
Fats in fish like salmon
Remember that you get some fat in dairy products, meats, whole eggs, and energy bars/shakes

10. Healthy Weight Gain Eat 6-8 meals/day
Do not skip breakfast; guys trying to gain weight typically need calories in the morning
Can eat and go back to bed if they have to
Drink 2% milk and/or juice with meals
Eat: a 30-min pre-exercise snack, every hour during exercise, and immediately post-exercise
Post exercise eat w/i 30 minutes and again w/i 2 hours
Eat a high-calorie meal or shake right before bed
Shake is a good choice
Make high-calorie food exchanges
Consistency!!!

11. High Calorie Food Exchanges
Choose: Instead of:
Bagel/Thick rolls Bread
Waffles Toast
Granola Cereal
Peanut butter Butter or jelly
Nuts Candy
Trail Mix Granola bar
2% milk Skim milk
Sautéed vegetables Steamed vegetables
Milk/juice at meals Water
Sports drink at practice Water

12. Healthy Weight Gain Foods

13. Weight Gain Food Ideas
Add 2 Tbs. peanut butter, honey & brown sugar to oatmeal
Add peanut butter & honey to waffles, pancakes, toast, & bagels
Add low-fat granola to cereal, oatmeal, or yogurt, trail mix
Put nuts on salad, tuna, in cereal & trail mix
High calorie trail mix = high calorie cereal, granola, nuts, dried fruit, & M&M’s
Mix high-calorie protein powder with 2% milk
Drink Boost Plus or Ensure Plus between meals
Drink & make shakes with low-fat chocolate milk
Eat a PBJ sandwich as a “dessert” post meals

14. Weight Gain Food Ideas
High calorie shakes are great for guys; get in lots of nutrition
Common “safe” shake powders
Muscle Milk Collegiate, Met-Rx Collegiate, EAS Myoplex Deluxe, Massive Whey Gain, Regular whey protein powders
Blending shakes
Mix 2-4 scoops high calorie powder w/16-20 oz 2 % milk
Other things to blend in
Peanut butter, honey, chocolate syrup, ice cream, yogurt
Best time to drink shakes
Once during daytime
Right before bed

15. Weight Loss/Leaning Out
Eat small meals often…5-7 times/day
Don’t skip meals & eat smaller portions at meals
Fist Rule for carbs, Palm Rule for meats, and Plate Rule
Eat quality, healthy foods combining complex carbohydrates, lean protein, & healthy fat at each meal & snack and lots of water
Eat more carbohydrates in the morning, daytime, & around exercise. Eat a smaller quantity at dinner & late at night; use the fist rule at dinner
Watch high calorie fluids
Sodas, sweet tea, juice, Gatorade (only at practice)
Avoid refined carbohydrates, fried food, alcohol, high fat foods, baked goods/pastries/doughnuts, creamy sauces/spreads/dips

16. Choosing Quality Calories
Quality Not Quality
-Oatmeal Pop-tarts, Corn Flakes
-Whole wheat bagel Croissant
-Whole wheat crackers Chips or fries
-Egg white omelet & Egg & sausage biscuit
2 pc. WW toast
-Energy Bar & fruit Candy bar & Coke
-Grilled chicken, brown Creamy alfredo chicken
rice, green veggies pasta & breadstick
-Salad w/lean turkey, Sweet & Sour chicken stir fry
nuts, fruit, & wheat toast w/fried rice
-Low fat yogurt w/fruit Ice cream w/topping
-Peanut butter crackers Cheez-its or cookies

17. Healthy Weight Loss
Talk about quality protein (egg, tuna), good breakfast, produce, dairy, natural flavorings (garlic), filling snacks (almonds)

18. Stay Healthy During Holidays
Don’t skip meals when you get busy with shopping or running errands
When eating on the run:
Order a grilled chicken sandwich, wrap or salad & get the sauce on the side
Sub a salad, fruit cup, yogurt parfait or carton of milk for French fries
Keep Training & Refueling
Consuming protein post-workout keeps lean muscle mass stores high
Athletes with more lean muscle naturally burn more fat and calories throughout the day

19. Christmas Plate Example

20. Holiday Party Ideas
Focus on fruit & vegetables to bring a healthy side to the party
Produce is filling and will help balance the other dessert treats
Produce also contains water to keep hydrated

21. Holiday Snack Ideas

22. Sports Nutrition Goals
ENERGY: Eat often all day; approximately meals/day
Fuel adequately every day; try not to skip meals and snacks…be prepared
RECOVERY: Just as important as training
If recovery is not adequate, carbohydrate stores will not be replenished & you will start with a decreased amount of energy next time you train or compete
HYDRATION: Drink fluids all day, not just around exercise