Top Performance - Higher energy intake

Swimmer

Q: "How do I put on weight? Do I need to eat protein to get bigger?"

A: Improved strength of muscle bulk is principally a result of doing the right training. Of course, 'filling out' can also be a process of gradually maturing in age and training. You may need to work with your coach to set body size and strength goals and to decide on a suitable resistance training program. There is no magic food or protein powder that provides a short cut to results, or a replacement for the right training. Extra protein is not the chief nutritional need for muscle gain. Instead, extra energy intake should be your goal. Extra quantities of a winning diet will provide additional carbohydrate to fuel your training, and plenty of protein and other nutrients to build the result. Some athletes in heavy training may have to work on the same principles to stop unwanted weight loss.

Although it might sound like heaven, eating more food can be a hard task for those with very high energy requirements. Finding the time and the right foods to eat can be a problem for athletes with hectic timetables. Sometimes the size of meals can outweigh comfortable eating capacity.

Strategies for achieving a higher energy intake

Increase the number of times that you eat rather than the size of your meals.
Plan to eat 5-6 small meals and snacks a day.
Find high carbohydrate snacks that can travel with you throughout your busy day. Portable fuel foods include cereal and breakfast bars, fruit, cartons of yogurt and fruche, sandwiches and flavoured milk or liquid meals in tetra packs.
Don’t overdo the high-fibre choices of food. Replace some of your wholemeal breads and cereals with white versions so you don’t fill up easily.
Add sugar and sugary foods to meals. Jams, honey and syrups can be added to nutrient-rich foods to boost the total carbohydrate content. Don’t feel you always need to buy the ‘no added sugar’ version of foods such as canned fruit, yogurts and fruit juice.
Enjoy action-packed drinks for compact carbohydrates. Fruit juices, sports drinks, soft drinks and cordials all add extra fuel to the fluid. Fruit smoothies and liquid meal supplements are packed with fuel and other nutrients. Get handy with the blender to mix up milk, fruit, icecream or yogurt, and skim milk powder or powdered liquid meals! Commercial liquid meals are especially easy if you need a quick and fuel-rich snack.

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