Nutrition

To be clear, these are just general guidelines for athletes trying to gain weight in a healthy matter. If any athlete has specific questions regarding individual nutrition plans, the Coaches recommend that he discuss this with his family doctor and/or sports nutritionist. For example, Coach Oberly has followed a vegan/vegetarian diet since he was in high school and discussed this with his health care providers to ensure that he was consuming adequate amounts of essential nutrients.

For every athlete to gain weight and muscle in a healthy way, he will need to have a prerequisite goal for the number of proteins, carbs, and fats he eats each day. This goal will be based on the desired body weight. A safe recommendation would be that he starts with a 10# increase from what he currently weighs. For example, if one weighs 170#, a safe goal would be to the 180# mark.

Each of the macros (proteins, carbohydrates, and fats) has a different formula. A general breakdown of the formulas is listed below, followed by a more detailed approach for each respective macro.

• Protein- 180# = 180 x 1 = 180 grams a day 

• Carb- 180# =180 x 1.75- 2 a day= 315 -375 grams a day

• Fat- 180# = 180 x .40% = 72 grams a day

To track these numbers, use the “My Fitness Pal” app. It is free. Download it for iOS or Android

Protein

As a general rule, one should aim to eat their body weight in grams in protein. If one weighs 180#, an appropriate goal would therefore be 180 grams of protein each day. Protein should be consumed throughout the day with the largest portions surrounding workouts.

Fats

As a general rule, one should eat 40% of their bodyweight in grams in fat. If one weighs 180#, they should multiply this by.4, to get a goal of 72 grams per day.

Fats can be a great energy source just not surrounding workout times, so consumption of fat should generally occur at times away from workouts.

Carbohydrates

As a general rule, one should aim to eat 1.75-2x of their bodyweight in carbs, measured by grams. For example, if one weighs 180#, they should multiply this number between 1.75 or 2.00 and aim for between 315g - 360g of healthy carbs each day.

Healthy Carbs play a large role in helping one gain healthy weight.

Healthy Carbs are also a great energy source and can be consumed throughout the day.