Eat to Build!
Try out these tips & snacks to support weight and muscle gain!
Are you trying to put on some muscle, but aren’t seeing results, no matter how much you workout? This may indicate a need to change your diet! If your goal is muscle growth, you need to eat more calories than you burn. However, where those calories come from matters.
There is a misconception that this phase is an opportunity to indulge in high-calorie, high-sugar, and high-fat foods (pizza, cookies, chips); however, this can lead to an unwanted increase in fat mass, GI distress during training/competition, and micronutrient deficiencies Instead, focus on adequate protein intake and increasing your daily energy intake with whole food sources of healthy fats and carbohydrates.
Try these fueling strategies to assist in gaining strength and muscle size.
Increase portion sizes of nutrient-dense foods.
Add more of the proteins, grains, starchy vegetables, nuts, fruits, etc. that you’re already eating.
Increase the frequency of your meals and snacks.
Spreading your intake throughout the day (especially your protein intake) supports muscle protein synthesis, which is necessary for growth/increased size. Adding snacks in between your meals can also help you increase your energy intake without forcing more food down at your next meal.
Add extra calories to meals and snacks with avocados, cheese, nuts and seeds (and spreads).
Eating more energy-dense foods can help you increase your energy intake without significantly increasing the volume of your food.
Drink water before and after meals, not in between.
This will help prevent early satiety.
Avoid fasted exercise.
This may decrease muscle formation. Additionally, you do not want to skip an opportunity for a meal or snack if your goal is weight gain.
Include a bedtime snack.
This gives you an opportunity to provide protein and calories to support muscle growth while you’re sleeping.
If you are rushed for time or on-the-go, do not leave empty-handed. Bring snacks that are higher-calorie and nutrient-dense to stay fueled on the go. Try out these snack ideas:
- Fairlife protein drink, banana with nut butter
- Sabra Snackers pretzels & hummus
- Starkist lunch-to-go (tuna salad kit & crackers)
- P3 portable protein snacks (large size)
- Taylor Farms Mini Meal Protein Plus (apples, grapes, hard boiled egg, cheddar cheese cubes, flaxseed corn chips)
- Corn chips & guacamole
- Peanut butter & jelly/honey sandwich on whole grain bread
- Uncrustable
- Perfect bar & apple
- Lara & dried fruit
- Good & Gather cranberry almond chicken salad cups with a croissant
- Chicken pesto wrap (tortilla, swiss cheese, pesto, turkey, avocado)
- Bagel & cream cheese
- Chocolate PB banana smoothie (banana, ground flaxseed, peanut butter, unsweetened cocoa powder, whole milk, ice)
- Turkey, cheese & avocado wrap
- Trail mix
- Cottage cheese with diced pears, pure maple syrup & pecans
- Greek yogurt with granola & dried fruit
- Beef jerky & nuts